October is Vegetarian Awareness Month. There are many reasons someone might choose to be a vegetarian such as environmental concerns, ethics or religion, or health concerns. Regardless of the “why,” a vegetarian eating pattern can be a nourishing way to feed our bodies. However, it’s important to keep in mind that when we eliminate most or all animal proteins, there are some nutrients that we may not get enough of as easily. It absolutely is still possible to maintain nutrition adequacy while following a vegetarian diet, but it requires intentionality with our intake of these nutrients:

Protein. Many people’s protein comes primarily from animal meats, but there are plenty of great non-meat sources of protein. Focus on the list below to get enough protein while following a vegetarian diet:

Legumes
Dairy such as cottage cheese, Greek yogurt, ricotta, or milk
Soy based products such as tofu or soy milk
Eggs
Nuts/seeds and nut and seed butters

Vitamin B12. Vitamin B12 is found mostly in animal products, so most vegetarian’s vitamin B12 will come from non-meat animal foods, fortified foods, or a supplement.

Dairy or fortified dairy alternatives
Eggs
Fortified foods such as fortified cereals, tofu, or fortified meat analogs

Calcium. The majority of most people’s calcium intake comes from dairy, so for someone following a vegetarian diet and still consuming dairy, calcium may not be a problem. That being said, it can be challenging to get enough calcium at baseline! For someone following a vegan eating pattern, getting enough calcium may be even more difficult. Here are some dairy and non-dairy sources of calcium:

Milk, yogurt, cheese, cottage cheese, kefir etc.

Calcium-fortified dairy alternatives, juices, or cereals
Soy beans
White beans
Figs
Low oxalate (oxalate is a nutrient that can decrease calcium absorption) vegetables such as collards, bok choy, or kale

Iron. The iron in plant foods is less available to our bodies than the iron in animal foods, which may make iron a nutrient of concern. Below are higher iron, plant-based foods. Try pairing these foods with foods high in vitamin C to increase iron absorption.

Legumes
Whole grains
Iron fortified meat analogs
Iron fortified cereal
Tofu
Spinach

Omega 3s. EPA and DHA – the forms of omega 3s most readily absorbed by our bodies – are found predominantly in fish. Our bodies can make EPA and DHA from a form of omega 3 fatty acid called ALA, but the rate of this conversion is fairly low. The biggest source of DHA for vegetarians is eggs from hens fed DHA-supplemented feed. Below are sources of ALA. Don’t forget to ask your doctor and/or dietitian about a supplement!

Flax, chia, pumpkin, or hemp seeds
Canola, flax, or walnut oil
Walnuts

There are variations of vegetarianism. The above overview is for the traditional vegetarian diet, which includes all food groups except for meat, fish and poultry. Some may follow more or less restrictions based on their beliefs or preferences. If someone choose veganism, that eliminates any food that is sourced by an animal, so that removes dairy and eggs as well. This diet would require even more thoughtfulness in order to meet minimum daily energy and nutrients requirements for adequacy.

If you’re not already a vegetarian, you don’t have to become one to reap the health benefits of including more plant-based foods in your diet. Whether you’re a vegetarian and want to make sure you’re getting enough of these nutrients of concern, or just want guidance on incorporating more plants in your eating pattern, we would love to help! Call us today!