Download The Vegetarian Way of Life

The Vegetarian Way of Life
What’s It All About?
For some people, being a vegetarian is a way of eating all the time. For others, an occasional
vegetarian meal adds variety to their current menu. Whatever your reason, vegetarian eating
can be a healthy alternative to traditional diets when planned properly.
What’s Your Type?
Vegetarian styles vary in the extent to which they exclude animal products and are often
classified into the following:
Lacto-ovo vegetarians include dairy products and eggs
Lacto vegetarians include dairy products but not eggs
Vegans avoid all animal products including dairy products and eggs
Eating well for Vegetarians:
Vegetarian diets, when well-planned, can be healthy and nutritious. However, care must be taken to
provide enough energy, protein, calcium, Vitamin D, iron, Vitamin B12 and zinc.
Just like any healthy diet, a vegetarian diet should be balanced. Vegetarians should eat a variety of
different foods each day and include foods from all the food groups in Canada’s Food Guide to make
sure they get a healthy balance of vitamins, minerals, and other important nutrients.
Nutrients to Focus on:
Protein – Needed to build and repair all body tissues, including muscles, bones, skin and hair.
Good sources: milk and alternatives, eggs, beans, peas, lentils, soy meats, nuts, seeds, grains and
cereals.
Calcium – Important for healthy bones, muscles and nerves. Good sources include milk and
alternatives, cheese and yogurt. Other sources include, fortified soy and juice beverages, tofu,
almonds, broccoli and figs.
Vitamin D – Helps the body absorb more calcium from foods and deposit it in bones. The
best sources are milk and many soy and rice beverages as they are fortified with the vitamin. Natural
sources of vitamin D can be found in: oily fish, egg yolks and margarine. Adults over the age of
50 require 2 servings of milk or fortified soy beverage per day and should take a daily vitamin D
supplement of 400IU. Vegetarians who avoid milk and alternatives can benefit from a calcium and
vitamin D supplement.
Iron – Needed to build red blood cells. Good sources: beans, lentils, seeds, soy and whole grain or
fortified cereals, breads and pastas. To enhance iron-absorption include food sources of Vitamin C
such as citrus fruit or juices, broccoli, tomatoes or peppers.
Vitamin B12 – Needed for normal growth and development and is found naturally only in
animal products. If you don’t eat eggs or dairy products, include foods fortified with Vitamin B12 like
soy beverages, meat substitutes (veggie dogs, veggie burgers) and fortified cereals.
Zinc – Mineral essential for growth, development, wound healing and a healthy immune system.
Good sources include: milk, cheese, yogurt, eggs, legumes, nuts, seeds and whole grains.
Eating Well with Canada’s Food Guide:
The eating pattern for vegetarians is no different than that recommended for non-vegetarians. The
only difference is the types of foods selected. Aim to have the recommended number of servings from
Canada’s Food Guide. Visit www.myfoodguide.ca to create your own personalized food guide.
What is a Food Guide Serving?
Vegetables
and Fruit
•
•
•
•
Fresh, frozen or canned vegetables, 125mL (½ cup)
Leafy and raw vegetables, 250mL (1 cup)
Fresh, frozen or canned fruit, 1 fruit or 125mL (½ cup)
100% juice, 125mL (½ cup)
Grain
Products
•
•
•
•
Bread, 1 slice (35g)
Bagel, pita and tortilla, ½ (35g)
Cereal: cold – 30g, hot – 175mL (¾ cup)
Cooked pasta, rice or couscous, 125mL (½ cup)
Milk and
Alternatives
• Milk or fortified soy beverage, 250mL (1 cup)
• Yogurt or kefir 175g (¾ cup)
• Cheese, 50g (1 oz.)
Meat and
Alternatives
•
•
•
•
•
Cooked legumes, 175mL (¾ cup)
Tofu, 175mL (¾ cup)
Eggs, 2
Peanut or nut butters, 30mL (2 tbsp.)
Shelled nuts and seeds, 60mL (¼ cup)
Meal Planning Ideas:
• Omelettes with tomatoes, peppers and cheese – serve with whole grain bread or toast.
• Stir fries with tofu, vegetables, and nuts – serve with brown rice.
• Falafels and hummus made with chick peas served with whole grain pita bread and a salad.
• Baked potato topped with veggie chili or beans and cheese.
• Peanut or almond butter on a whole grain bagel with banana slices.
• Vegetable soup with lentils, beans, or tofu – serve with whole grain bread or crackers.
• Pizza topped with vegetables and cheese.
• Baked beans on whole grain toast with a glass of milk or fortified soy beverage.
• Egg salad sandwich on whole grain bread with veggies.