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Information about staying healthy while following a vegetarian diet
What Do Vegetarians Eat?
Classification | Foods Included | Foods Avoided |
|---|---|---|
Vegan | Grains, legumes, nuts, seeds, fruits, vegetables, all soy products. | All animal-based meat products, which includes poultry, fish, eggs, dairy, honey, casein/whey-based products. |
Lacto-Vegetarian | All the above plus dairy products. | All animal-based meat products including poultry, eggs, and fish. |
Lacto-Ovo-Vegetarian | All the above plus dairy and eggs. | All animal-based meat products including poultry and fish. |
Pescatarian | All of the above and plus fish and seafood. | All animal-based meat products including poultry and eggs. |
What Do I Need to Stay Healthy?
Protein:
Iron:
This is harder to get enough of from non-meat sources.
Vegetarians do need to eat more iron to make sure they have enough.
Eating too little iron can lead to anemia.
Include foods that are iron-rich. Examples are soy, lentils, chickpeas, black-eyed peas, beans, and seeds like sesame, and hemp in meals for iron.
Your body absorbs iron better when you eat Vitamin C foods at the same time.
Foods high in Vitamin C: oranges, cantaloupe, kiwi, mango, papaya, pineapple, strawberries, broccoli, brussels sprouts, green and red peppers, kale, and cabbage.
Zinc:
Be sure to eat foods with lots of zinc, as this can be harder to get enough of as a vegetarian.
Good sources: soy, beans, lentils, peanuts, tree nuts, peas, grains (especially breads like sourdough, rye, pumpernickel, and whole wheat), and seeds.
Your body can absorb zinc better if you soak nuts, seeds, and grains in water prior to eating them.
Fermented foods like sauerkraut, pickles, kefir (found in the dairy aisle), yogurt, kimchi, and sourdough bread help the body absorb zinc better.
Vitamin B12:
This vitamin is found largely in animal products, but most vegetarians can consume enough.
If your child is a vegan, taking a Vitamin B12 supplement or making sure they eat fortified B12 sources like fortified nutritional yeast, some meat substitutes, and some soy milks.
Be sure to read product labels.
Sources that contain smaller amounts: nori, chlorella, spirulina, unfortified nutritional yeast, and some fermented foods like tempeh.
Some veggies have calcium in them, but sometimes other substances in the veggies make it harder for the body to absorb.
Good sources the body can absorb well: kale, turnips, Chinese cabbage, and bok choy, fortified plant milks, soy, white beans, almonds, tahini, figs, and oranges.
Sources that have smaller amounts, egg yolks and certain mushrooms.
Sources with higher amounts are cow’s milk, tofu, fortified orange juice and plant-based milks (examples: almond, soy), some margarines and breakfast cereals.
Spending time in the sun with sunscreen on is helpful for absorbing Vitamin D.
EPA + DHA Omega 3 Fatty Acids:
Helpful Tips:
Eating a rainbow of fruits and vegetables is key.
Make sure you get well balanced meals.
This Well Clinic Cookbook has quick ideas for healthy meals and snacks.
For more help or questions reach out to your child’s primary care provider.
This publication was adapted from information within American Academy of Pediatrics Patient Education Handouts and Healthychildren.org
Reviewed by: TT D.O., AR D.O. 09/24