Vegetarians have a reduced risk of:
For nutrients that need special attention in meal planning, check the tips below.
Among plant foods, the most concentrated sources of protein are legumes: beans, peas, lentils, and soyfoods. These foods, as well as eggs are also good sources of iron and zinc. Dairy products are low in iron but provide protein and zinc. Whole grains and vegetables also provide protein and a variety of minerals.
Dairy products provide calcium, as do many other foods. These include calcium-fortified soymilk, rice milk and orange juice; calcium-set tofu (check labels WHERE id = certain green vegetables (broccoli, kale, collards, bok choy, Chinese cabbage, and okra); almonds; figs; and blackstrap molasses.Fortified soymilk, fortified rice milk, and cow’s milk (but not other dairy products) all have been fortified with vitamin D, which aids calcium absorption. Sunlight enables us to make our own vitamin D, however during Canadian winters a dietary source of vitamin D is important, especially for infants, children and older adults.
Vegetarians must take special care to include sources of vitamin B-12 in their diets. Sources include vitamin B-12- fortified soymilk and veggie “meats” (check labels), dairy products, and eggs. A vitamin B-12 supplement that supplies 3 micrograms (mcg) of vitamin B12 per day can also meet the need for this essential nutrient.
Whereas non-vegetarians may rely on fish for their omega-3 fatty acids, vegetarians get these essential fats from food such as walnuts, ground flaxseed, and flaxseed oil. Long chain omega-3 fatty acids, also known as DHA (docosahexaenoic acid) are available as a supplement in veggie capsules. These are produced from microalgae, which is the original source of the DHA in fish.