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Vegetarian eating

• More information on vegetarian eating

You can get all the nutrients you need from a vegetarian eating plan by eating a variety of foods. But you may need to take extra steps to make sure that you are getting enough protein, iron, calcium, zinc, and vitamin B₁₂.

What extra steps you need to take depends on what type of vegetarian you are. Vegetarians fall into three groups:

• Vegans eat only plant-based foods. They do not eat any meat or animal products, including milk and eggs.
• Lacto-vegetarians consume milk and milk products along with plant-based foods. They do not eat eggs.
• Lacto-ovo vegetarians eat eggs and milk and milk products, in addition to plant-based foods.

Milk and milk products are good sources of calcium, vitamin B₁₂, and complete protein. Eggs are a good source of vitamin B₁₂ and complete protein. So if you don't eat milk or eggs, you need to look elsewhere for these nutrients.

By clicking on the links below, you can find lists of food sources for these nutrients, including non-animal sources:

• Protein
• Iron
• Calcium
• Zinc
• Vitamin B₁₂

Keep in mind that plants provide incomplete protein. In order to get all the amino acids your body needs, you have to eat a variety of plant foods. So, for instance, eating brown rice with beans will give you complete protein because each food contains the amino acids that the other food lacks.

With careful planning, vegetarian eating plans can be quite healthy. Because you are primarily eating foods from nonmeat sources, you tend to get less fat and cholesterol and more fiber than from meat-based eating plans.

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More information on vegetarian eating

Explore other publications and websites

• 10 Tips for Following a Vegetarian Diet — This fact sheet has ten easy tips to help vegetarians meet all the recommendations for daily nutrient intake.
  http://www.choosemyplate.gov/downloads/TenTips/DGTipsheet8HealthyEatingForVegetarians.pdf
• ChooseMyPlate.gov — This interactive site is based on the 2010 Dietary Guidelines for Americans and gives information on how much of each food group you should eat each day. It also includes tips and resources for planning a well-balanced and healthy diet.
  http://www.choosemyplate.gov/
• Nutrition During Pregnancy for Vegetarians (Copyright © Cleveland Clinic) — Your baby can receive the nutrition needed to grow and develop while you follow a vegetarian meal plan. Use these guidelines for healthy vegetarian eating during pregnancy.
  http://my.clevelandclinic.org/healthy_living/pregnancy/hic_nutrition_during_pregnancy_for_vegetarians.aspx
• Vegetarian Diet: How to Get the Best Nutrition (Copyright © Mayo Clinic) — This guide helps you make smart choices to ensure that your vegetarian diet meets your daily nutritional needs.
  http://www.mayoclinic.com/health/vegetarian-diet/HQ01596
• Vegetarian Diets (Copyright © American Heart Association) — This online publication talks about vegetarian diets and ways to make sure they are healthy and include needed nutrients.
  http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Vegetarian-Diets_UCM_306032_Article.jsp
• Vegetarian Nutrition Resource List — This resource list features online articles, pamphlets, books, and full-text materials on vegetarian nutrition.
  http://www.nal.usda.gov/fnic/pubs/bibs/gen/vegetarian.pdf

Connect with other organizations

• American Dietetic Association
  http://www.eatright.org/default.aspx
• Food and Nutrition Information Center, USDA
  http://www.nal.usda.gov/fnic/
• International Food Information Council Foundation
  http://www.foodinsight.org/Home.aspx
• North American Vegetarian Society
  http://www.navs-online.org/
• Nutrition.gov
  http://www.nutrition.gov/

Content last updated June 17, 2008.

Resources last updated June 17, 2008.

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