According to Dietitians of Canada and the American Dietetic Association a well-planned vegetarian diet can be a healthy alternative to standard diets that include meat-based eating styles. Being a successful vegetarian means knowing which foods to choose to meet your energy and nutrient needs.

Semi-Vegetarian: usually avoids red meats, but may include dairy, eggs, poultry and fish

Lacto-Ovo Vegetarian: includes eggs and dairy products, but does not consume meat, fish or poultry

Lacto-Vegetarian: includes dairy products, but no eggs, meat, fish or poultry

Vegan: does not consume any animal products

Fruitarian: a type of vegan diet that includes only those healthy plant foods that can be harvested without killing the plant

Nutrients of Concern

Protein, Iron, Zinc - Among plant foods, the most concentrated sources of protein are legumes (beans, peas, lentils, & soy foods). These foods are also good sources of iron & zinc. - Dairy products are low in iron, but do provide protein & zinc. - Whole grains & vegetables are also a protein source.

Calcium & Vitamin D - Sources of calcium include cow's milk; calcium-fortified soymilk, rice milk, and orange juice; calcium set tofu; some green vegetables (broccoli, kale, collards, bok choy, okra); almonds; figs; blackstrap molasses. - Vitamin D sources include fortified soymilk, fortified rice milk, cow's milk and yogurt. Check the food item packaging or ask the on campus dietitian to ensure that the product is fortified with Vitamin D.

Vitamin B12 - Vegetarians must take special care to include sources of vitamin B_{12 -} Sources of B₁₂ include: vitamin B₁₂ fortified soymilk, "veggie" meats, dairy products & eggs.

Omega-3 Fatty Acids - Sources of Omega-3 Fatty Acids include: walnuts, ground flax seed, flax seed oil

 

For more information, please contact our on campus Dietitian at dietitian@dal.ca.