ANNOUCEMENTS


Did you know that Wake Forest Dining has a station in the Fresh Food Company set up for Vegetarians across campus?

Yes, its true!



The Fresh Food Company premiered the all new Vegetarian Station in the Spring of 2009!  The station offers a variety of entrees and side items daily for both lunch and dinner that are completely seperate from other items being prepared.  Fore more information about what items are being served at the Vegetarian station please view the menu for the Fresh Food Company.

Have questions?  please contact Kate Ruley at ruleyk@wfu.edu

 

Why Be a Vegetarian?

Kate Ruley, Campus Nutritionist

 

            Vegetarianism has been around for as long as humans have. According to the Vegetarian Resource Group, in 2000 4.8 million people (or approximately 2.5% of the US population) consistently followed a vegetarian diet. People may choose a plant-based diet for a host of reasons, and if it’s good health they’re after, kudos for them. Research has shown that a diet high in grains, fruits, vegetables, legumes, nuts, seeds, and plant oils can reduce one’s risk for heart disease, type 2 diabetes, prostate and colon cancers, while also lowering cholesterol and blood pressure.

            Interest in vegetarianism in increasing as evidenced by the growing number of vegetarian menu selections offered in restaurants and on college campuses. Vegetarian diets come in many forms, including: 1) the strict vegan (or total vegetarian) eating pattern that is based on grains, fruits, vegetables, legumes, seeds, and plant oils only; 2) the lacto vegetarian eating pattern which includes all foods listed in the vegan diet plus dairy products; 3) the lacto-ovo vegetarian eating pattern, which includes the vegan list, dairy products, and eggs; and, 4) the semi-vegetarian, which can loosely be defined as someone who is an occasional meat eater who predominately practices a vegetarian diet.

            Regardless of the specific vegetarian eating pattern you choose to follow, variety is the key to maximizing the positive health effects mentioned above. The American Dietetic Association has created a Vegetarian Food Guide (Figure 1) that outlines the daily needs for a vegetarian eating plan with approximately 1,600 calories. Of course, exercise increases daily caloric needs, so one should add extra servings of calcium-rich foods, grains, and protein-rich foods if any exercise is planned on a given day.

Protein needs can easily be met by consuming a variety of protein-rich foods, as long as vegetarians eat enough calories to maintain their weight. It is not necessary to combine foods in order to meet protein needs. Adequate levels of essential amino acids, those that the body cannot produce, can be consumed if a variety of protein sources are eaten during the day.

            Vitamin B12 is found primarily in animal-derived products, fortified foods, and supplements. Vegetarians who eat dairy products and eggs frequently can meet daily B12 requirements. Strict vegans must eat fortified foods and/or take B12 supplements to reach recommended adult levels. Absorption of vitamin B12 is best achieved with small frequent doses during the day.        
        Lacto-vegetarians have calcium intake levels comparable with non-vegetarians, but vegans tend to have levels below daily recommended values. Adults can obtain sufficient levels of calcium by eating at least 8 servings per day of foods that provide 10%-15% of the adequate intake for calcium. If fewer than 8 servings are eaten, a calcium supplement can make up the difference.

            There is an abundance of valuable information available to those interested in reading further about vegetarian diets. Research findings, recipes, book recommendations, and travel guides may be found at the list of websites below:


Loma Linda University Vegetarian Nutrition & Health Letter

http://www.llu.edu/llu/vegetarian/vegnews.htm

Food and Nutrition Information Center, USDA

http://www.nal.usda.gov/fnic/pubs/bibs/gen/vegetarian.htm

http://www.nal.usda.gov/fnic/etext/000058.htm

The Vegetarian Resource Group

http://www.vrg.org/

What Kind of Vegetarian Are You?


 Vegan – Eat foods only from plants

 Lacto – vegetarian – Eat plant foods and dairy products

 Lacto-ovo vegetarian – Eat plant foods, dairy products, and eggs

 

Great News: All vegetarian diets can meet all known nutrient needs!

 

Wake Forest University Dining Services is committed to providing a variety of vegetarian foods at each of their locations.

 

Did you know Benjamin Franklin ate tofu?

Did You Know All These People Advocated Vegetarianism?

 

Leonardo DaVinci, Leo Tolstoy, George Bernard Shaw, Mahatma Gandhi, Isaac Bashevis Singer (Nobel Prize winner), Albert Einstein (Nobel Prize winner), Mr. Rogers, Clara Barton, k.d. Lang, and Paul McCartney.

 

Variety is the key to ensuring an adequate intake of nutrients.

 

Vegetarians must eat a wide variety of foods to receive enough protein, iron, calcium, and vitamin B12.

 

Good protein sources – lentils, tofu, low-fat dairy products, nuts, seeds, tempeh, peas

Good iron sources – dried beans spinach chard, beet greens, blackstrap molasses, prune juice, dried fruit. You can increase the uptake of iron absorption by eating iron-rich foods with a food containing vitamin C such as citrus fruit or juices, tomatoes, and broccoli.

Good calcium sources – low-fat dairy products, collard greens, broccoli, kale turnip greens, and fortified soy milk

Good vitamin B12 sources – eggs, low-fat dairy products, fortifies foods, including cereal, nutritional yeast, soymilk, or soy analogs.

 
ARAMARK Educational Services, LLC provides the dining services for Wake Forest University.