Food Guide Pyramid For Vegetarians

Vegetarian diets can meet all the nutrient recommendations. By following the USDA MyPyramid food group recommendations for age, sex, weight, height and activity level, it is possible to consume a variety of foods in the right amounts to meet individual calorie needs. Vegetarians can choose plant-based foods from the meat and beans group and the milk group and may need to focus attention especially on plant-based sources for protein, iron, calcium, zinc, vitamin B12 and vitamin D to ensure adequate intake of these nutrients.

Vegetarian Types

For a variety of reasons, vegetarians choose to exclude red meat and some also exclude chicken and fish from their diet. Lacto-vegetarians include milk and milk products such as cheese and butter. Lacto-ovo-vegetarians include eggs. Vegans exclude all meat and products that come from animals. More important than excluded foods, however, the foods vegetarians include are a variety of whole grains, vegetables, fruits, legumes and little fat to provide the vitamins, minerals and energy that promote health and reduce obesity.

Protein

Vegetarian sources of protein for growth and maintenance include these foods from the Food Guide Pyramid: beans, nuts, peas and soy products such as tofu, tempeh and veggie burgers. For lacto-ovo-vegetarians, eggs, milk and milk products provide protein.

Iron

Iron carries oxygen in the blood. Those who eat no meat can obtain this important nutrient from plant foods on the Food Guide Pyramid such as legumes, dark green leafy vegetables, iron-enriched cereals and whole-grain breads. Dried apricots, prunes and raisins, spinach, kidney beans and black-eyed peas provide ample iron. To enhance iron absorption, consume vitamin C-rich fruits and vegetables.

Calcium

Select calcium-rich foods such as calcium-fortified juices or soy milk to help build and maintain bone strength. Vegetarian sources from the Food Guide Pyramid include calcium-fortified orange juice, legumes and green vegetables such as broccoli. Almonds and sesame seeds also provide calcium. Lacto-vegetarians can obtain this important nutrient from calcium-fortified milk products.

Zinc

Zinc helps with healing and the immune system. Meat is rich in zinc but soy, a common meat substitute, interferes with zinc absorption. For vegetarians who include seafood, zinc-rich sources include oysters, crab meat and shrimp. Lacto-vegetarians can obtain zinc from milk products. Other sources for vegetarians include beans, zinc-fortified cereals and pumpkin seeds. Few vegetarian adults who eat a variety of nutrient-rich foods including whole grains, nuts and legumes become zinc-deficient.

Vitamins B12 and D

Vitamin B12 Food Guide Pyramid sources for vegetarians include milk products, eggs and foods fortified with vitamin B12 such as cereals, veggie burgers, nutritional yeast and soy-based beverages. Vegetarians who do not use vitamin D-fortified milk and who do not receive sufficient exposure to sunlight to synthesize vitamin D in the skin may need supplements of this nutrient.

Tips

Rather than replace meats with high-fat cheeses, build meals around low fat protein sources. Vegetarian products made to look and taste like meat usually contain no cholesterol and less saturated fat. Restaurants usually accommodate vegetarians and many, especially Asian and Indian restaurants, offer an enticing selection of vegetarian dishes. The USDA MyPyramid provides 10 additional tips for following a vegetarian diet.