I am considering becoming a vegetarian. Will I need to supplement my diet to replace the protein I would get from meat?
There are many types of vegetarian diets. A lacto-ovo vegetarian avoids meat, fish and poultry but may eat eggs and dairy products. Lacto-vegetarians will avoid meat, eggs, fish and poultry but will eat milk, cheese and dairy. Vegans are strict vegetarians who avoid all animal products. You can get adequate amount of protein from plant foods – whole grains, legumes, vegetables, seeds and nuts. Nutrients that may be lacking in a vegan diet are vitamin B12, iron, zinc, calcium, essential fatty acids and vitamin D. Typical nutritional supplement recommendations for vegans include: 50 – 100 micrograms of B12, an omega-3 fish oil supplement (food sources – walnuts ground flaxseeds), 500 – 700 milligrams of calcium (food sources – sesame seeds, collards, kale, broccoli), and 1000 milligrams of vitamin D3. Do not take an iron supplement unless recommended by your physician. Food sources of iron: cereals, grains, legumes, dates, prunes and raisins. Food source of zinc: grains, nuts, legumes and spinach.
Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition. The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues. Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.
