US Vegetarian Dietary Guidelines

Follow the Vegetarian Food Guide Pyramid

The Vegetarian Food Guide Pyramid is a general guide to healthy eating and a balanced
diet for vegetarians (ovo-lacto vegetarians and ovo vegetarians) and vegans. For
optimum vegetarian nutrition and calorie-intake, the Vegetarian Pyramid advises eating
foods from a variety of food groups each day. These dietary guidelines also help you to
maintain or improve your fat levels and body weight. The Vegetarian Food Pyramid
advises limiting fat intake because most Americans diets are too high in fat, especially
saturated fat.
For an ultra-simple Vegetarian Diet which you can adjust to any calorie-level,
seeVegetarian Diet Program
See Vegetarian Food Guide Pyramid
Balanced Vegetarian Diet - Eat from All Food Groups
Use the Vegetarian Food Pyramid to maintain a healthy balanced diet by eating foods
from all the food groups. Each of these vegetarian food groups provides some, but not
all, of the nutrients you need. Foods in one group can't replace those in another. No one
food group is more important than another - for good health, you need them all. Vegans
should pay special attention to their vitamin B12 and vitamin D intake by eating fortified
foods or taking vitamin B12/ vitamin D supplements.
[Note: Dietary Guidelines for Americans recommend that those who choose foods of only
plant origin must supplement the diet with vitamin B12, vitamin D, calcium, iron, and
zinc. Adequate intake of these nutrients are even more important for growing children
and pregnant and lactating women.]
General Dietary Guidelines for Vegetarian/Vegan Eating
Vegetarian Dietary Guidelines - Protein
Plant sources of protein alone can provide all the protein required by vegetarians and
vegans provided a variety of plant foods are consumed. Complementary proteins do not
need to be consumed at the same time if they regularly appear in the diet. See Protein
in Vegetarian Diet and Protein in Vegan Diet
Vegetarian Dietary Guidelines - Iron
Although vegetarian diets are higher in total iron content than nonvegetarian diets, iron
reserves are lower in vegetarians because the iron from plant foods is less well
absorbed. That said, iron deficiency anemia rates are similar in vegetarians and
nonvegetarians. Remember that it's easier to absorb iron from food if we eat it with
foods that contain Vitamin C, so have some fruit or veg containing vitamin C, or some
fruit juice with your meal. For details, see Iron in Vegetarian Diet and Iron in Vegan
Diet
Vegetarian Dietary Guidelines - Vitamin B12
Plant foods are not a reliable source of B-12 for vegetarians. Vitamin B-12 in spirulina,
sea vegetables, tempeh, and miso has been shown to be inactive B-12 analog rather
than the active vitamin. Although dairy products and eggs contain vitamin B-12,
research indicates that lacto-ovo-vegetarians have low blood levels of vitamin B-12.
Thus use of fortified foods or supplements are advised for vegans or vegetarians who
limit animal foods. For details, see Vitamin B12 in Vegetarian Diet and Vitamin B12
in Vegan Diet
Vegetarian Dietary Guidelines - Vitamin D
Vitamin D is poorly supplied in all vegetarian diets unless vitamin D-fortified foods are
eaten. Vegan diets in particular may lack Vitamin D. However, vegan vitamin D-fortified
foods - such as soy milk and cereals, are becoming more widely available. Exposure to
direct sunlight exposure is a major source of vitamin D, so dietary intake is not
important if sun exposure (to hands, arms, and face for 5 to 15 minutes per day) is
adequate. For more, see Vitamin D in Vegetarian Diet
Vegetarian Dietary Guidelines - Calcium
Ovo-lacto vegetarians have calcium intakes that are comparable to those of
nonvegetarians. But calcium intakes of vegans are generally lower than those of lacto-
ovo-vegetarians, although vegans may have lower calcium needs than nonvegetarians
because diets that are low in total protein and more alkaline have been shown to 'use-
up' less calcium. Fortunately, calcium is well absorbed from many plant foods, and vegan
diets can provide adequate calcium PROVIDED the diet regularly includes foods rich in
calcium. See Calcium in Vegetarian Diet and Calcium in Vegan Diet
Vegetarian Dietary Guidelines - Zinc
Most studies show that zinc levels in hair, serum, and saliva are in the normal range in
vegetarians. However, because of the lower uptake of zinc from plant foods, vegetarians
should attempt to meet or exceed the zinc RDA. See also Zinc in Vegetarian Diet
Vegetarian Dietary Guidelines - Pregnancy
Lacto-ovo-vegetarian and vegan diets can meet the nutrient and calorie needs of
pregnant women. Birth weights of infants born to well nourished vegetarian women have
been shown to be similar to birth-weight norms and to birth weights of infants of
nonvegetarians. Diets of pregnant and lactating vegans should be supplemented with 2.0
micrograms and 2.6 micrograms, respectively, of vitamin B-12 daily and, where sun
exposure is limited, with 10 micrograms vitamin D daily. Supplements of folate are
advised for all pregnant women, although vegetarian women typically have higher
intakes than nonvegetarians.
Vegetarian Dietary Guidelines - Summary
Choose a variety of foods, including whole grains, vegetables, fruits, legumes,
nuts, seeds and, if eaten, dairy products and eggs.
Choose whole, unrefined foods often and minimize intake of highly sweetened,
fatty, and heavily refined foods.
Choose a variety of fruits and vegetables.
If animal foods such as dairy products and eggs are eaten, choose lower-fat
versions of these foods. Cheeses and other high-fat dairy foods and eggs should
be limited in the diet because of their saturated fat content and because their
frequent use displaces plant foods in some vegetarian diets.
Vegans should include a regular source of vitamin B-12 in their diets along with a
source of vitamin D if sun exposure is limited.
Do not restrict dietary fat in children younger than 2 years. For older children,
include some foods higher in unsaturated fats (eg, nuts, seeds, nut and seed
butters, avocado, and vegetable oils) to help meet nutrient and energy needs.