The Academy of Nutrition and Dietetics gives the following nutritional guidelines for vegetarians:
1. Choose a variety of foods, including whole grains, vegetables, fruits, legumes, nuts, seeds, and, if desired, dairy products and eggs.
2. Choose whole, unrefined foods often and minimize the intake of highly sweetened, fatty, and heavily refined foods.
3. Choose a variety of fruits and vegetables.
4. If animal foods such as dairy products and eggs are used, choose lower-fat dairy products and use both eggs and dairy products in moderation.
5. Include a regular source of vitamin B12 and, if sun exposure is limited, of vitamin D.
Source: Position of the Academy of Nutrition and Dietetics: Vegetarian diets. J Am Diet Assoc. 2009;109(7):1266–1282.
Vegans who avoid all animal products must supplement their diets with a reliable source of vitamin B12, such as fortified soy milk. Although bacteria in some fermented foods and in the knobby growths of some seaweeds produce vitamin B12, most vegans do not eat enough seaweeds and fermented foods to meet their vitamin B12 needs. Vegans also need a dietary source of vitamin D when sun exposure is limited. Additional suggestions for following a vegetarian diet, including healthy eating tips for vegetarians, can be found on the ChooseMyPlate website.
