People who follow vegetarian diets can get all the nutrients they require. However, they must be careful to eat a wide variety of foods to meet their nutritional needs.
Key Points for Vegetarian Dietary Patterns from the Dietary Guidelines for Americans (DGA):
- Nutrients that may be of concern for vegetarians, depending on life stage, includes iron, zinc, vitamin B12, choline, and iodine.
- A healthy vegetarian dietary pattern can be achieved by incorporating plant sources of protein, such as tofu and other processed soy products; beans, peas, and lentils; nuts and seeds; and whole grains.
- Those following a lacto-ovo vegetarian dietary pattern may also include dairy and eggs in their diet.
Many of these plant sources of protein are WIC-eligible!
Are you looking for more information on other vegetarian topics? Check out these resources to help you find the information you need.
- Nutrition.gov’s Eating Vegetarian offers tips and resources for creating a healthy vegetarian eating plan that meets nutrient recommendations.
- CNPP’s MyPlate Enjoy Vegetarian Meals offers tips to include all the food groups with vegetarian options. (Also available in Spanish.)
- NLM’s MedlinePlus: Vegetarian Diets contains general information about vegetarianism, as well as links to clinical trials and journal articles. (Also in Spanish.)
- AND’s Vegetarian and Special Diets has resources about vegetarianism.
- AND’s Feeding Vegetarian and Vegan Infants and Toddlers provides helpful information specific to the youngest vegetarians.
Looking for recipes to share? Here are just a few found on WIC Works:
Veggies and Grains
- Caramelized Sweet Potatoes with Quinoa & Greens (vegan)
- Tortilla Pizza
- Spaghetti Squash Boats
- Springtime Barley Salad (can easily be made vegan)
- Lightened-Up Greens (can easily be made vegan)
- Edamame Quinoa Salad (vegan)
- Butternut Squash Soup
Beans and Lentils
- Easy Red Beans and Rice (can easily be made vegan)
- Cozy White Bean and Spinach Soup (can easily be made vegan)
Beverages (Including Dairy)