Dining Services

Questions about nutrition, health, weight lost, or anything else?

Ask our Dietitian!

Send Kerry and email at kballek@towson.edu

Nutrition Question

What Should You Know About a Vegetarian Diet?

Vegetarians in general avoid eating foods from animal sources. There are several types of vegetarians:
 Lacto-ovo-vegetarian-eats dairy products and eggs but no meat, fish or poultry
 Lacto-vegetarian-avoids meat, poultry, fish and eggs but eats dairy
 Ovo-vegetarian- eats eggs but no dairy or meat, fish or poultry
 Pesco-vegetarian-eats dairy products, eggs and fish, but no other animal products
 Vegan-does not eat animal products and frequently avoids foods with animal products as ingredients

There are different reasons why people follow a vegetarian diet. It may be for health benefits, concern for animals and the environment or for religious or spiritual reasons.

Vegetarian diets can meet all the recommendations for nutrients. The key is to consume a variety of foods and the right amount of foods to meet your calorie needs. Go to www.MyPyramid.gov and follow the food group recommendations for your age, sex and activity level to get the right amount of food and the variety of foods needed for nutrient adequacy.

Nutrients that vegetarians may need to focus on include protein, iron, calcium, zinc and vitamin B12.
 Protein has many important functions in the body and is essential for growth and maintenance. Protein needs can easily be met by eating a variety of plant-based foods including beans, nuts, nut butters, peas and soy products (tofu, tempeh, veggie burgers). Milk products and eggs are also good protein sources for lacto-ovo vegetarians.
 Iron functions primarily as a carrier for oxygen in the blood. Iron sources for vegetarians include iron-fortified breakfast cereals, spinach, kidney beans, black- eyed peas, lentils, turnip greens, molasses, whole wheat breads, peas and some dried fruits (dried apricots, prunes, raisins).
 Calcium is used for building bones and teeth and in maintaining bone strength. Sources of calcium for vegetarians include fortified breakfast cereals, soy products (tofu, soy-based beverages), calcium-fortified orange juice, and some dark green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens). Milk products are excellent calcium sources for lacto-vegetarians.
 Zinc is necessary for many biochemical reactions and also helps the immune system function properly. Sources of zinc for vegetarians include many types of beans (white beans, kidney beans, and chickpeas), zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds. Milk products are a zinc source for lacto- vegetarians.
 Vitamin B12 is found in animal products and some fortified foods. Sources of vitamin B12 for vegetarians include milk products, eggs, and foods that have been fortified with vitamin B12. These include breakfast cereals, soy-based beverages, veggie burgers and nutritional yeast.

Essential fatty acids are also important nutrients for vegetarians. Alpha-linolenic acid (ALA) and linoleic acid are considered essential fatty acids since your body can not make them. Alpha-linolenic acid converts to the omega-3 fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaeoic acid). Omega-3 fatty acids can help boost your immune system, keep your brain sharp and protect against heart disease. The plant based foods that contain alpha-linolenic acid are canola oil, soy oil, walnuts, ground flaxseed, flaxseed oil, pumpkin seeds and soybeans. Algal oil is a vegetarian alternative source of DHA that is added to foods, beverages, infant formulas and dietary supplements. Fatty fish supplies omega-3 fatty acids for some vegetarians.

Check out our new T-Veggie program on campus with vegan/vegetarian options at many locations.

Dining Services
University Union, Room 200
Susquehanna
Phone: 410-704-2302
Fax: 410-704-3560