Vegetarian Diets - Colorado State University Extension
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Vegetarian Diets
Fact Sheet No. 9.324 Food and Nutrition Series| Health
by J. Clifford and A. Kozil
Vegetarianism includes a variety whole grains, nuts, soy products, Quick Facts
of eating patterns that rely heavily fiber, and phytochemicals. These
on plant foods, while avoiding meat. dietary features help to produce • Following a vegetarian diet
While some vegetarians exclude lower LDL cholesterol levels, better can be a healthful way to
all animal products from their diets serum glucose control, and reduce eat.
(vegans), others simply limit the the risk of chronic disease in
• Vegetarians are
amount of animal products in their those who follow a vegetarian diet.
overall diet. Vegetarianism is growing Research also shows that vegetarian categorized by which
in popularity in the United States, diets are more environmentally animal foods are restricted
with an estimated 3.3% of American sustainable and use fewer natural in the diet.
adults identifying as vegetarian in resources than diets rich in animal • Nutritional requirements
2016, up from 2.3% in 2012. About products.
are the same for
46% of vegetarians in the United
vegetarians and
States are vegan.
Types of Vegetarian Diets nonvegetarians but some
According to the Academy of nutrients require special
Nutrition and Dietetics, well planned Vegetarians have different
attention.
vegetarian diets can be healthful and dietary practices, but most can be
nutritionally adequate throughout the categorized into one of the following
lifecycle, while providing potential groups:
health benefits in prevention and Vegans eat only plant foods;
treatment of chronic diseases. including fruits, vegetables, legumes
In fact, the 2015-2020 Dietary (dried beans, peas, and lentils),
Guidelines for Americans, includes grains, seeds and nuts.
the vegetarian diet as one of its
highlighted healthy eating patterns, Raw vegans eat only plant foods;
demonstrating that vegetarian including vegetables, fruit, nuts and
diets can successfully meet the seeds, legumes (dried beans, peas,
Dietary Guidelines and its key and lentils), and sprouted grains.
recommendations. The amount of uncooked food varies
from 75% to 100%.
Vegetarian diets have been
associated with lower levels of Lacto vegetarians eat plant
obesity (body mass index), and foods as well as dairy products,
reduced risk of cardiovascular such as milk and cheese.
disease, type 2 diabetes, Lacto-ovo vegetarians eat plant
hypertension, and certain types foods, dairy products and eggs.
of cancer. Compared to non- Most vegetarians in the U.S. fit into
vegetarians, vegetarians tend to this category.
consume fewer overall calories; a
lower proportion of calories from
fat (particularly saturated fat); and Key Nutrients of a Vegetarian Diet
higher quantities of fruits, vegetables, Because of the variability in © Colorado State University
vegetarian diets, it is important for Extension. 8/94. Revised 9/17.
*
J. Clifford, Colorado State University Extension food
and nutrition specialist , A. Kozil, graduate student. individuals to become familiar with extension.colostate.edu
Updated fact sheet revised by L. Bellows, Colorado State their individual nutritional needs
University Extension food and nutrition specialist and
assistant professor. 1/2012 . Revised 9/17.and act as an anti-inflammatory can adapt to absorb plant based
agent in the body. The primary iron (non-heme iron) almost as
sources of omega-3 fatty acids effectively as animal based iron
in the diet are fish, organ meats, (heme iron). One study found that
and DHA-enriched foods such total iron absorption increased
as eggs. Based on these food by almost 40% after 10 weeks of
sources, vegetarians may not consuming a plant-based diet.
get enough omega-3 fatty acids Even so, the daily recommendation
in their diet. However, evidence for iron intake is 1.8 times higher
suggests the healthy individuals for vegetarians than those who eat
can meet their omega- 3 needs by meat.
consuming adequate amounts of Among plant foods, dark green
omega-3 containing plant foods leafy vegetables have the highest
and potential dietary deficiencies. like flaxseed, chia seeds, hemp iron content. Dried fruits (such
People following a vegetarian seeds, walnuts, canola oil and as raisins, apricots, peaches and
diet generally receive adequate soy. Vegetarians can also choose prunes) also are high in iron. For
amounts of most nutrients. from the increasing variety of maximum iron absorption, it is
However, the following nutrients DHA-enriched foods sold in the beneficial to eat plant sources of
may be lacking so it is important to marketplace, such as some soy iron at the same meal as foods
assure adequate amounts of these milks and breakfast bars. Finally, high in vitamin C (Brussels sprouts,
nutrients in the diet. capsule supplements made from strawberries, citrus fruits, broccoli,
DHA-rich microalgae are available, collard greens, mustard greens,
Protein but it is always important to consult cantaloupe or vitamin C-rich fruit
a healthcare provider before taking juices). Vitamin C increases the
Protein is needed for growth
a supplement. availability of iron in the intestinal
and maintenance of body tissues.
It also is necessary for enzymes, tract. When vitamin C and iron
hormones, antibodies and milk Iron are eaten together, more iron is
production in women who are Iron combines with protein to absorbed into the body.
breastfeeding. Plant sources of form hemoglobin, the substance in
protein can provide adequate the blood that carries oxygen and Zinc
amounts of essential and carbon dioxide. An adequate intake As with iron, zinc is a mineral
nonessential amino acids, if they of iron is necessary to prevent that is present in plant foods
are reasonably varied and caloric anemia. Many Americans, both but better absorbed from
intake is sufficient to meet energy meat-eaters and vegetarians, have animal sources. As a result,
needs. Whole grains, legumes, a difficult time consuming enough some vegetarians have lower
vegetables, seeds and nuts all iron. concentrations of zinc in the body
contain essential and nonessential
While vegetarians generally than non-vegetarian diets, but
amino acids. Textured vegetable
consume as much, or slightly more most vegetarians still have levels
proteins and meat analogues,
iron than omnivores, vegetarians within the normal range. True zinc
such as tofu and tempeh (usually
typically have lower iron stores deficiencies are rare in Western
made from soybeans and fortified
than non-vegetarians. This is due civilizations. Vegetarians can
with amino acids) are good protein
to the fact that the iron in animal make sure they consume zinc
sources. Soy milk is also a good
foods is more easily absorbed by including foods such as soy
source of protein as it contains the
by the body than the iron in plant products, legumes, grains, cheese
same amount of protein per serving
foods. The iron in plant foods and nuts. Like iron, zinc can be
as cow’s milk. An assortment of
may be less available to the body better absorbed when eaten in
plant foods eaten over the course
because of the high fiber content combination with vitamin C-rich
of a day can provide all essential
in plants. Fiber is not absorbed into foods.
amino acids; thus, complementary
the body and may tie up minerals,
proteins do not need to be eaten at
such as iron, so they, too, are not Calcium
the same meal.
absorbed. For these reasons,
vegetarians may be at a higher Calcium is needed for strong
Omega-3 Fatty Acids risk for developing iron deficiency. bones and teeth, for normal blood
Because women need more iron clotting and for normal muscle and
An increasing body of research
than men they especially need to nerve function. Most calcium in the
shows the many benefits of
pay attention to iron. American diet comes from milk and
omega-3 fatty acids. These
milk products. When these foods
fats may reduce the risk for Recent research has shown are avoided, calcium must come
cardiovascular disease, improve however, that some individuals from other sources. Dark green
cognitive function and vision,Table 1: Healthy Vegetarian Eating Pattern: Recommended Amounts of Food From Each Food Group
Daily Amount of Food From Each Group in Cup and Ounce Equivalents
Healthy U.S.-Style Healthy Vegetarian What counts as a cup or ounce
Eating Pattern Eating Pattern equivalent (c-eq or oz-eq)?
Fruit 2 c-eq 2 c-eq 1 cup-equivalent is:1 cup raw or cooked
vegetable or fruit, 1 cup vegetable or fruit
juice, 2 cups leafy salad greens, ½ cup
dried fruit or vegetable.
Vegetables 2 ½ c-eq 2 ½ c-eq
Dark green vegetables 1 ½ c-eq/week 1 ½ c-eq/week
Red and orange 5 ½ c-eq/week 5 ½ c-eq/week
vegetables
Legumes 1 ½ c-eq/week 1 ½ c-eq/week
(beans and peas)
Starchy vegetables 5 c-eq/week 5 c-eq/week
Other vegetables 4 c-eq/week 4 c-eq/week
Grains 6 oz-eq 6 ½ oz-eq 1 ounce-equivalent is: ½ cup cooked
rice, pasta, or cereal; 1 ounce dry pasta
or rice; 1 medium (1 ounce) slice bread; 1
ounce of ready-to-eat cereal (about 1 cup
of flaked cereal).
Whole grains 3 oz-eq 3 ½ oz-eq
Refined grains 3 oz-eq 3 oz-eq
Dairy 3 c-eq 3 c-eq 1 cup-equivalent is: 1 cup milk, yogurt,
or fortified soymilk; 1½ ounces natural
cheese such as cheddar cheese or 2
ounces of processed cheese.
Protein Foods 5 ½ oz-eq 3 ½ oz-eq 1 ounce-equivalent is: 1 ounce lean
meat, poultry, or seafood; 1 egg; ¼ cup
cooked beans or tofu; 1 Tbsp peanut
butter; ½ ounce nuts or seeds.
Seafood 8 oz/wk
Meat, poultry, eggs 26 oz/wk
Nuts, seeds, soy 5 oz/wk
products
Eggs 3 oz-eq/wk
Legumes 6 oz-eq/wk
(beans and peas)
Soy Products 8 oz-eq/wk
Nuts & Seeds 7 oz-eq/wk
Oils 27g 27gleafy vegetables are the plant foods Vitamin B-12 as broccoli and cabbage, are
that provide the most calcium. Vitamin B12 is needed for considered goitrogens, because
Certain plant components, like normal red blood cell formation they interfere with iodine
oxalates, may inhibit the absorption and normal nerve function. The absorption. These foods however,
of dietary calcium. Calcium from body needs only small amounts have not been associated with
low-oxalate green vegetables and can store it in large amounts. thyroid insufficiency in healthy
(broccoli, turnip greens, bok choy, Therefore, a deficiency takes individuals with adequate iodine
chinese cabbage, collards, kale) a long time to develop, maybe intake.
is absorbed as well as or better several years. Once a deficiency
than calcium from cow’s milk, at a does develop, however, it results
rate close to 50%. In high-oxalate in irreversible nerve damage. Planning a Nutritious Vegetarian
vegetables (spinach, beet greens, Vegetarians need to pay special Diet
and Swiss chard), as low as 5% of attention to this nutrient, as it is not Vegetarians should follow the
the available calcium is absorbed. found in common plant foods. diet principles recommended in the
Fruit juices and plant milks fortified Vegetarians who consume Dietary Guidelines for Americans.
with calcium and calcium-set tofu dairy products and/or eggs daily Well-planned vegetarian diets can
are also good sources of calcium. should get enough vitamin B12 effectively meet these guidelines
Calcium deficiency in in their diets. Vegans, however, and be a health-supporting
vegetarians is rare, and there have little or no vitamin B12 in their dietary option. The 2015-2020
is little evidence to show that diets and must obtain the vitamin Dietary Guidelines includes the
calcium intakes below the Dietary through regular use of a vitamin Healthy Vegetarian Eating Pattern
Reference Intake cause major B12 supplement or through food as one of three eating patterns,
health problems in vegetarians. sources, such as, nori, spirulina, along with the Healthy U.S.-Style
U.S. recommendations for calcium chlorella, algae, unfortified Eating Pattern and the Healthy
are relatively high compared to nutritional yeast, fermented foods Mediterranean-Style Eating Pattern,
those for populations that eat (such as tempeh fermented with that can be adapted based on
a more plant-based diet. High beneficial bacteria), commercial cultural and personal preferences
levels of animal protein increase breakfast cereals, or fortified soy to meet the Dietary Guidelines and
urinary loss of calcium. U.S. beverages. its Key Recommendations. The
recommendations are designed to recommendations, as outlined
compensate for this. Studies show in Table 1, the Healthy U.S.-Style
Iodine
that vegetarians absorb and retain Eating Pattern and the Healthy
Iodine is as an essential Vegetarian Eating Pattern are
more calcium from food than do component of the thyroid
non-vegetarians. similar for fruit, vegetables, grains
hormones thyroxine (T4) and and dairy. The overall amount of
triiodothyronine (T3), which protein recommended is less for
Vitamin D regulate a number of biochemical the Vegetarian Eating Pattern and
Vitamin D is required to absorb reactions in the body. The primary the types of protein foods and
calcium from the digestive tract and food sources of iodine are sea amounts for each of these foods
to incorporate calcium into bones vegetables, sea food, and dairy vary.
and teeth. Few foods contain large products, so plant-based diets are
amounts of vitamin D and the best often low in iodine Vegans may
sources–fortified milk, egg yolks be at risk for iodine deficiency, Vegetarian Protein Options
and liver–are all of animal origin. so they should make a point to
Therefore, vegetarians, especially include sea vegetables (such as
Beans and Peas
vegans, may not get enough. kelp, nori, kombu, and wakame)
and iodized salt in their diets. It is Dry beans and peas, as well as
Sunlight is another source of also important to note, that while lentils, are considered legumes.
vitamin D. The body makes vitamin iodized salt contains iodine, sea Legumes are an excellent food to
D from sunlight on the skin. People salt and kosher salt do not. Salty extend or replace meat. Legumes are
regularly exposed to sunlight can seasonings, such as tamari and low cost, high in nutritive value, and
get enough vitamin D without soy sauce are generally not iodized contribute iron, B vitamins, and fiber to
having any come from food. either. Lacto-vegetarians can get the diet. Like most plant sources they
However, sun exposure can be iodine from dairy products, but are not a complete protein, meaning
limited by several factors, including iodine content in dairy foods varies they do not contain all of the essential
dark skin, pollution and northern considerably. amino acids the body needs. When
latitudes. If sun exposure is limited combined with a variety of other plant
and there are no animal products Some vegetables, such as foods throughout the week, dried
in the diet a vitamin D supplement soybeans, sweet potatoes and beans and peas can become valuable
is recommended. cruciferous vegetables such protein sources in the diet.Dry beans: Rich in protein, iron, cheese and can be eaten fresh or Well planned vegetarian diets can
calcium, phosphorus and potassium. cooked in many different ways. Tofu is be healthful, nutritionally adequate,
Many varieties of dry beans include an excellent source of protein. Types and may provide health benefits in
black beans, garbanzo beans (also and uses of tofu: prevention and treatment of chronic
called chick peas), kidney beans, lima • Extra-firm tofu: frying, roasting, grilling or diseases during all phases of the
beans, navy beans and pinto beans. marinating lifecycle.
Dry peas: Good sources of protein,
iron, potassium and thiamin. They are • Firm tofu: stir-frying, boiling or to use as
green or yellow and can be purchased filling References
split or whole. Academy of Nutrition and Dietetics.
• Soft tofu: pureeing
Lentils: Disc-shaped legumes (2016). Position of the Academy
similar in size to peas. They are rich in • Silken tofu: pureeing, simmering, egg of Nutrition and Dietetics:
protein, iron, potassium, calcium and substitution, used in vegan desserts and Vegetarian Diets. Retrieved
phosphorus. smoothies from: http://www.eatrightpro.org/
resource/practice/
Soy Products
Nuts and Seeds position-and-practice-papers/
Soy products include tofu, soymilk, position-papers/vegetarian-diets
tempeh and other products. All are Nuts are one of the best plant
derived from soybeans and are a sources of protein. They are rich Academy of Nutrition and Dietetics.
rich source of plant-based protein. in fiber, folic acid, potassium, (2014). Vegetarian Glossary of
Protein in soybeans contains as much antioxidants (vitamin E and selenium) Terms. Retrieved from: http://
complete protein as meat and they and phytochemicals as well. Nuts www.eatright.org/resource/food/
are a good source of B vitamins and are high in monounsaturated and nutrition/vegetarian-and-special-
essential fatty acids, including some polyunsaturated fatty acids, including diets/vegetarian-glossary-of-
omega-3s. Soy foods are generally omega 3 fatty acids. Seeds have a terms
low in saturated fat and trans fat and similar nutrient profile to nuts, thus National Institutes of Health:
are cholesterol free. They also contain they’re considered interchangeable Office of Dietary Supplements.
isoflavones which may help lower the with nuts. Because nuts and seeds are (2016). Iodine: Fact Sheet for
risk of some chronic diseases. The high in fat, portions should be limited. Healthy Professionals. Retrieved
following are common soy products Tree nuts: Includes almonds, from: https://ods.od.nih.gov/
that you will find in the marketplace: Brazil nuts, cashews, hazelnuts, factsheets/Iodine
Soybean: A legume, which is macadamias, pecans, pine nuts,
pistachios and walnuts. -HealthProfessional/National
an excellent, inexpensive source of Institutes of Health: Office of
protein and iron. Soybeans can be Seeds: Includes pumpkin, sesame,
sunflower, and flaxseed. Seeds have a Dietary Supplements. (2016).
eaten in their whole form and, but Iron: Dietary Supplement Fact
are also used to make a number of similar nutrient profile to nuts.
Nut butters: Peanut butter is the Sheet. Retrieved from: https://
vegetarian substitutions for meat, dairy, ods.od.nih.gov/factsheets/Iron-
and eggs. most popular but other nuts and seeds
make healthful butters: sunflower, HealthProfessional/
Soy cheese: A cheese-like product
made from soybeans. Soy cheeses almond, hazelnut and soy. United States Department of
come in most of the same varieties Agriculture. (2016). 2015 Dietary
as dairy cheeses, such as parmesan, Guidelines for Americans.
Summary Retrieved from: http://health.
mozzarella and cheddar. However,
A vegetarian diet can be a healthy gov/dietaryguidelines/2015/
some soy cheeses are not vegan as
way to eat. The key is to consume a guidelines/
they contain the animal protein casein.
variety of foods in the right amounts to
Soymilk: A milk-like product made
meet your energy and nutrient needs.
from soybeans, with the same amount
For vegetarians, it is important to:
of protein and less fat than cow’s milk.
Not all soymilks are vegan as some • Be conscious of protein-rich foods. Your
contain the animal protein casein. protein can easily be met by eating a
Tempeh: Made from fermented variety of plant foods, such as beans,
soybeans, tempeh is a replacement for peas, soy products, nuts, and seeds.
meat.
• Eat a variety of fruits and vegetables to
Textured Vegetable Protein:
provide a wide range of nutrients.
Commonly used as a substitute for
ground beef; TVP is derived from soy • Include whole grains and other fiber rich
Colorado State University, U.S. Department of
Agriculture and Colorado counties cooperating.
flour. foods. CSU Extension programs are available to all without
Tofu: Made from curdled soymilk discrimination. No endorsement of products mentioned
and pressed into blocks. It is a • Get enough omega-3 fatty acids, is intended nor is criticism implied of products not
mentioned.
replacement for meat, eggs and calcium, and vitamin B12.You can also read
