Nutrients of Concern

Because those on vegetarian diets including semi-vegetarians, lacto-vegetarians, lacto-ovo-vegetarians, and especially those on a vegan diet are at risk of vitamin D deficiency and have other nutrients of concern like Vitamin B12 deficiency (chlorella contains a small amount), vegetarian diet planning is recommended. Note that vegan children are at particular risk. It is a good idea to look at the Food Guide Pyramids and if vegan, focus on the Vegan Food Guide Pyramid or total plant food guide. The Vegan Food Pyramid shows meat substitutes like tempeh and sesame seeds. Vegetables should be rich in dark green leafy vegetables like turnip greens. The grain group emphasizes whole grain breads, and calcium-rich foods like fortified soy milk to help everyone eat healthy. Calcium citrate is a good source of calcium if adequate calcium-rich foods are not consumed, but nutrients like thiamin are not normally deficient in vegetarian diets.

There can be problems associated with any diet including a vegetarian or vegan diet, but with proper diet planning and attention to sufficient energy intake and certain nutrients, a healthy diet is possible. Energy and nutrient intake requirements are increased during pregnancy, lactation, infancy, childhood, and illness. The consequences of inadequate diet are also most severe during these times. For help with diet planning, see Food Guide Pyramids and Eat Healthy.

Lacto-ovo-vegetarians usually meet dietary recommendations for most nutrients. However, those on a vegan diet, especially growing children and pregnant and lactating women may have difficulty consuming sufficient energy to sustain growth. Vegan children are generally smaller and lighter in weight than meat eating children. Vegan children may need higher intakes of food than the RDA for normal growth and health. It is usually recommended that children do not consume a vegan diet for these reasons. To view the vegan food pyramid, see total plant food guide.
 
Well-planned vegetarian diets can provide the necessary nutrients to support health. The major nutrients of concern for the vegetarian, especially vegan, are iron, zinc, calcium, vitamin B12, and vitamin D. Such items as legumes, peanut butter, tempeh, and tofu can be used as meat substitutes. Soy milk fortified with calcium, vitamin D, and vitamin B12 may be consumed to receive adequate amounts of these nutrients. One cup of legumes and one cup of of dark green vegetables consumed daily can help provide adequate intakes of zinc and iron respectively. Usually vegetarians consume more than adequate amounts of other nutrients such as thiamin, riboflavin, folate, and vitamins B6, C, A and E.

Vitamin D: Supplementation may be the best alternative for anyone who does not drink vitamin D-fortified milk and who does not get sufficient sunlight, especially children and older adults. This is even truer in the north during winter for vegan children because they are at risk for rickets caused by vitamin D deficiency.

Vegan Daily Food Guide

Food Group	Serving Size Examples	Food Examples / Notes
Grain Group 6 - 11 servings	1 slice of bread ½ cup cooked grains 2 Tbsp wheat germ  1 oz (28 g) cereal	Whole grains: amaranth, barley, brown rice, buckwheat, corn, kamut, millet, oats, quinoa, rye, spelt, teff, wheat
Vegetable Group         3 - 5 servings	½ cup (120 ml) vegetables 1 cup (240 ml) leafy greens   ¾ cup (180 ml) vegetable juice	Folate-rich green leafy vegetables: asparagus, turnip greens; Many calcium-rich: collard  & turnip greens
Fruit Group  2 - 4 servings	1 medium apple, banana,     orange, pear ½ cup (120 ml) fruit ¾ cup (180 ml) fruit juice ¼ c dried fruit	Blueberries, cantaloupe, cherries, citrus fruits, currants, dates, figs, grapes, guava, kiwi, mangos, papaya, peach, pomegranate, strawberries
Protein Group  (beans, tofu, nuts, & seeds) 2-3 servings	1 cup (240 ml) cooked     legume (beans, lentils,        dried peas) ½ cup (120 ml) firm tofu or     tempeh 1 serving vegetarian meat     substitute 3 Tbsp (45 ml) nut or seed      butter ¼ c (60 ml) nuts or seeds 2 cups (480 ml) soymilk	These protein-rich foods, eaten with vitamin-C rich fruits or vegetables increase iron absorption.  Nuts and seeds are rich in vitamin E and minerals - almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, pistachio, pumpkin, sesame, walnuts
Calcium Group     6-8 servings	½ cup (120 ml) calcium-     fortified soymilk ¼ cup (60 ml) firm calcium-     set tofu  ½ cup (120 ml) calcium-     fortified OJ ¼ cup (60 ml) almonds  3 Tbsp (45 ml) almond butter 1 cup (240 ml) cooked, or 2     cups (480 ml) raw, high     calcium greens, (broccoli,     Chinese greens, collard     greens, kale, okra) 1 cup (240 ml) high calcium     bean (soy, white, navy,     Great Northern, black turtle     beans) ¼ cup (60 ml) dry hijiki     seaweed  1 Tbsp (15 ml) blackstrap     molasses 5 figs	Many of these foods also count as servings from the Vegetable and Protein Groups. Consume calcium-rich foods with every meal. Foods should provide a minimum 15% of the DV per serving to count as a calcium serving. (If a serving provides 10% of the DV, 1-½ servings should be consumed.)
Other Essentials Group Omega-3 Fatty Acids          1-2 servings                                            Vitamin B12       Vitamin D	1 tsp  flax oil  4 tsp canola oil                         3 Tbsp walnuts                                         Fortified foods or supplements supplying: 2.4 mcg (adults)                                         Fortified food or supplements: 5 mcg or 200 IU /day birth-50 yrs 10 mcg or 400 IU /day 51-70 yrs                                       15 mcg or 600 IU /day 71+ yrs or sunshine	Fax oil is an ideal source of omega-3 for vegans. It is great in salad dressings, on baked potatoes, vegetables, and grains.                                         Consume foods fortified with vitamin B12 or supplements.   If you don’t get enough sunshine to provide adequate vitamin D, consume vitamin D2 from fortified foods or supplements.