Download Eating Vegetarian on Campus - Chartwells

Chartwells at St. John's University
Weekly Nutrition Newsletter
Volume 1, Issue 8, October 19,
19, 2009
Ever wondered what being a vegetarian is all about? Vegetarians are individuals who have decided to eliminate either some
or all animal foods from their diet. There are many reasons why people choose to become vegetarians: improve their health,
help the environment, better for the economy, religious reasons, and or animal rights.
The most common types of vegetarians are the following:
Vegans do not eat any animal products including meat, fish, poultry, eggs, milk. Some vegans do not use any animal
products such as silk, leather, wool, etc.
Ovo vegetarians follow the same dietary restrictions as vegans but allow eggs in their diet.
Lacto vegetarians allow milk products in their diet.
Lacto-ovo vegetarians are the least restrictive; they allow milk and egg products.
The vegetarian diet can be very healthy but vegetarians must pay extra attention to their diet to make sure they are getting
enough protein, iron, zinc, vitamin B12, vitamin D, and calcium. Animal products are good sources of all of these but they can
also be obtained through foods that fit into a vegetarian diet. Beans, nuts, and peanut butter are good sources of protein. Iron
can be found in broccoli, spinach, and fortified cereals such as Cheerios and Total. Fortified cereals and beans are good
sources of zinc. Fortified cereals and fortified soy milk are good sources vitamin B12 and vitamin D. Calcium can be found in
green leafy vegetables, fortified orange juice and fortified soy milk.
Whether you choose to consume animal products or not, a healthy diet is determined by
what foods you choose. Fruits, vegetables, whole grains and beans are important parts of
a vegetarian and conventional diet. Balance and variety are key to a healthy diet!
For more information about the eating vegetarian, go to: www.vrg.org
Eating Vegetarian on Campus
Your Monday Health Tip
Outtakes salads, deli veggie wraps and various vegetarian soups are all
available in Marillac, Law School, Montgoris, SI & Manhattan Campus
dining locations.
Montgoris Dining Hall features the build your own Omelet Station as well
as “Terra Ve” - a designated vegetarian station featuring delicious dishes
such as veggie chili or tofu stir fry!
Marillac Hall- home of Mamma Leone’s pasta or veggie pizza. Also
serving sushi daily and occasional chop-chop salad station.
Now at The Law School try the new Flat Bread Pizzas- load on the
veggies! Don’t miss the extensive salad bar at this location.
Believe it or not amidst the burgers and wings, St. Vincent’s Diner is
home to a delicious Mediterranean Grilled Veggie Sandwich or Greek
Salad, as well as a veggie burger option.
“When dining out, automatically
put half your entrée aside to take
home. You’ll eat a sensible
portion tonight and have lunch for
tomorrow, too.”
*Look out for vegetarian specials offered at various times during the year.
Mary Ellen Bingham MS, RD, CSSD - Campus Dietitian/Sports Nutritionist
Try it-- and have a Healthy Monday!
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