Simmons College Nutrition Website
What is a Vegetarian
Vegetarians are people who choose to eliminate all or some animal products from their diets. Vegetarian diets are primarily composed of vegetables, grains, fruits, nuts, and seeds, with or without egg and dairy products. There are several types of vegetarians.
- Vegan - a strict vegetarian who does not eat or use any animal products, including milk, cheese, other dairy items, eggs, wool, silk, and leather.
- Lacto-vegetarian – a vegetarian whose diet includes milk, vegetables, fruits, grains, and nuts.
- Lacto-ovo-vegetarian - a vegetarian who consumes dairy products and eggs but does not eat animal flesh.
- Semi-vegetarian - a person consisting mainly of vegetables and foods made from cereal grains, with occasional inclusion of fish, chicken, or red meat.
- Fruitarian – a person whose diet includes fruits, seeds, and nuts but no vegetables, grains, or animal products.
Why Choose Vegetarianism?
People site a variety of reasons for being a vegetarian including: health, ecological, and religious concerns, dislike of meat, compassion for animals, belief in non-violence, and economics. Scientific research has shown that a vegetarian diet can meet all known nutrient needs. The key to a healthy vegetarian diet, as with any other diet, is to eat a wide variety of foods, including fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes. Limit your intake of sweets and fatty foods. People who follow a vegetarian diet can meet their nutritional needs by following a few basic rules and knowledgeably planning their diets.
Vegetarian food groups are:
- Cereals/grains - wheat (bread & pasta), oats, maize, barley, rye, rice, etc. Potatoes are a useful cereal alternative.
- Pulses - kidney beans, baked beans, chick peas, lentils, etc.
- Nuts & Seeds - almonds, walnuts, hazelnuts, sesame seeds, sunflower seeds, etc.
- Fruit & vegetables.
- Dairy products or Soya products - tofu, tempeh, soya protein etc.
- Vegetable oils and fats - margarine or butter.
Food Group Plan for Lactovegetarians and Vegans*
| Group | Lactovegetarian | Vegan** | Key Nutrients Supplied |
| Grains | 6-11 | 8-11 | Protein, thiamin, niacin, folate, vitamin E, zinc, magnesium, iron, and dietary fiber |
| Legumes | 1-2 | 2 | Protein, vitamin B-6, zinc, magnesium, and dietary fiber |
| Nuts, seeds | 1-2 | 2 | Protein, vitamin E, and magnesium |
| Vegetables | 3-5 (include one dark green or leafy variety daily) | 4-6 (include one dark green or leafy variety daily) | Vitamin A, vitamin C, and folate |
| Fruits | 2-4 | 4 | Vitamin A, vitamin C, and folate |
| Milk | 2-3 | -- | Protein, riboflavin, vitamin D, vitamin B-12, and calcium |
*This plan yields about 1600 to 1800 kcal. Increase the number of servings, or add other foods to meet higher energy needs.
** Calcium-fortified food is needed unless a calcium supplement is used. In addition, use of a supplement source of vitamin B-12 or foods fortified with vitamin B-12 is a must.
(Source: Wardlaw, Gordon M., Hampl, Jeffrey S., and DiSilvestro. Robert A., eds. 2004. Perspectives in Nutrition, 6th Ed. Boston: McGraw Hill.)