Download Vegetarian?

Eating Vegetarian
A well-planned vegetarian diet is a healthy way to meet
your nutritional needs. Find out all we have to offer at
UNB campus dining to help you enjoy a healthy and
balanced plant-based diet.
On campus it is easier than you may think to consume
a healthy and balanced vegetarian diet. With a basic
understanding of key nutrients and vegetarian protein
sources, making choices that produce a nourishing
vegetarian diet can become second nature very quickly.
Types of Vegetarian Diets
The term
'vegetarian'
generally
describes a
person who does
not consume
meat, poultry,
fish or seafood.
There are
several types of
vegetarians and
the vegetarian
diet can fluctuate
depending
on which
category
the person
falls into.
When people think about a vegetarian diet, they typically think
about a diet that does not include meat, poultry or fish. But
vegetarian diets can be further categorized into three types:
 Vegan
diets exclude meat, poultry, fish, eggs and dairy
products — and foods that contain these products.
 Lacto-vegetarian
diets exclude meat, fish, poultry and
eggs, as well as foods that contain them. Dairy products,
such as milk, cheese, yogurt and butter, are allowed in a
lacto-vegetarian diet.
 Lacto-ovo
vegetarian diets exclude meat, fish and poultry,
but allow eggs and dairy products.
Some people follow a semivegetarian diet — also called a
flexitarian diet — which is primarily a
plant-based diet but includes meat,
dairy, eggs, poultry and fish on
occasion or in small quantities.
Balanced Vegetarian Eating
A healthy diet takes planning. Below are some tips to guide you in your dining choices.
 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. Sources of protein for
vegetarians include 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 of 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 calcium-fortified soymilk, calcium-fortified breakfast cereals and
orange juice, tofu made with calcium sulfate, and some dark-green leafy vegetables (collard
greens, turnip greens, bok choy, mustard greens). Milk products are excellent calcium sources
for lacto-vegetarians. Calcium supplements are another potential source.
 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, soymilk, veggie burgers, and nutritional yeast.
Vegetarian Choices at UNB
There are a multitude of choices in the resident dining locations for a balanced vegetarian
meal.
 Salad bar offering a full arrange of fresh vegetables, fruits, breads and vegetarian protein options on
our salad station.
 Our main Entrée line always includes a collection of exciting and innovative vegetarian and vegan
entrées and sides.
 Vegetarian / Vegan options focusing on a nutritionally balanced menu for the plant based diet. The
focus is on creating a daily experience of a wide variety of menu items and cuisines to enjoy.
McConnell Dining Hall offers Vegan options at lunch and supper daily on our Vegan station.
 International was designed to provide students with fresh, healthy food options prepared in front of
them with international flair.
 All of the Grill and Deli locations on campus offer grilled cheese sandwiches, specialty grilled
vegetarian sandwiches and vegetarian burgers in addition; our deli has a selection of cheeses and
vegetables to create a sandwich or wrap to meet your dining needs.
 Sides, Cereals and Desserts always there to complement your meal is our selection of fresh fruit and
desserts. There are also a wide-array of cereals, breads and toppings to finish any dining
experience.
UNB Retail Dining
In addition to our
all-you-care-toeat resident
dining option we
also offer several
a la carte
options for the
plant-based diet.
Our signature
grab and go
program Simply
to Go always
has a rotating
selection of
salads,
sandwiches,
snacks and
desserts.