Healthy Eating/Wellness: Vegetarian Meal Planning HF#346

Calcium

 

Milk and other dairy products are the best sources for this mineral. Some dark green vegetables, such as kale, spinach and parsley, contain a fair amount of calcium. Yet, not all of it can be used by your body.  Oxalates in those foods bind calcium so it is not absorbed. Almonds, filberts and legumes also contain fair amounts of calcium. Calcium fortified soy milk or rice milk are good to add to a vegan diet.  Calcium fortified orange juice and pasta are also good sources.

 

Examples:

Recommended Intake for Calcium (2011 Dietary Reference Intakes)

 

Children	Milligrams per day
Age 1-3 years	500 mg
Age 4-8 years	800 mg
Age 9-18 years	1300 mg
Males and Females 19-50 years 51-70+ years 50 + years (women not on HRT)	1000 mg 1000 mg 1000 mg
Females Pregnant or Lactating Less than 18 years 19 + years	1000 mg 1000 mg

 

Calcium Content of Selected Foods

 

Food	milligrams per serving

Legumes (1 cup cooked) Chickpeas Great northern beans Navy beans Pinto beans Black beans Vegetarian baked beans	78 121 128 82 103 128
Soyfood Soybeans, 1 cup cooked Tofu (processed with calcium sulfate)  ½  cup Tempeh, ½  cup Textured vegetable protein, ½  c Soymilk, 1 cup Soymilk, fortified, 1 cup Soynuts, ½  cup	175 120-350 77 85 84 250-300 252 120

 

 

Iron

• Legumes
• Dried fruits
• Dark green, leafy vegetables
• Whole or enriched grains and cereals 

Your body is able to absorb more iron from these foods when they are eaten in the same meal with vitamin C rich foods. Some foods high in vitamin C are:

Recommended Intake for Iron (2011 Dietary Reference Intakes)

 

Children	Milligrams per day
1-3 years	3 mg
4-8 years	4.1 mg
Males
9-13 years	5.9 mg
14-18 years	7.7 mg
19-70 + years	6 mg
Females
9-13 years	5.7 mg
14-18 years	7.9 mg
19-50 years	8.1 mg
51-70+ years	5 mg
Pregnant	23 mg
Lactation
14-18 years	7 mg
19-50 years	6.5 mg

 

Iron Content of Select Foods

 

Food	milligrams per serving

Breads, cereals and grains Whole wheat bread, 1 slice White bread, 1 slice Bran flakes, 1 cup Cream of wheat, ½  c cooked Oatmeal, instant, 1 packet Wheat germ, 2 T	0.9 0.7 11.0 5.5 6.3 1.2
Vegetables (½ cup cooked) Beet greens Sea vegetables Swiss chard Tomato juice, 1 cup Turnip greens	1.4 18-42 1.9 1.3 1.5
Soyfoods (½ cup cooked) Soybeans Tempeh Tofu Soymilk, 1 cup	4.4 1.8 6.6 1.8
Nuts/seeds (2 T) Cashews Pumpkin seeds Tahini Sunflower seeds	1.0 2.5 1.2 1.2
Other foods Blackstrap molasses, 1 T	3.3

 

Zinc

 

Meats are the richest source of zinc in the standard U.S. diet. Nuts, cooked dried beans, wheat germ and whole grain breads also supply zinc. Enriched bread products are not good sources of zinc as this mineral is not replaced after the milling process.

 Recommended Intake for Zinc (2011 Dietary Refernce Intakes)

 

Children	Milligrams per day
Age 1-3 years	2.5 mg
Age 4-8 years	4.0 mg
Males
Age 9-13 years	7.0 mg
Age 14-18 years	8.5 mg
19 + years	9.4 mg
Females
9-13 years	7.0 mg
14-19 years	7.3 mg
19 + years	6.8 mg
Pregnant	10.5 mg
Lactating	10.4 mg

 

Zinc Content of Select Foods

 

Food	milligrams per serving

Breads, grains and cereals Bran flakes, 1 cup Wheat germ, 2 T	5.0 2.3
Legumes (½ cup, cooked) Adzuki beans Chickpeas Lima beans Lentils	2.0 1.3 1.0 1.2
Soyfoods (½ cup cooked) Soybeans Tempeh Tofu Textured vegetable protein	1.0 1.5 1.0 1.4
Vegetables (½ cup cooked) Corn Peas Sea vegetables	0.9 1.0 1.1-2.0
Dairy foods Cow’s milk, 1 cup Cheddar cheese, 1 oz Yogurt, 1 cup	1.0 0.9 1.8

 

Vitamins

 

Eating a wide range of fruits and vegetables, grains, legumes, nuts and seeds ensures you will get enough of the most crucial vitamins except for vitamin B12 and vitamin D.

 

Vitamin B12

 

Vitamin B12 is found only in animal products. A vegetarian diet that includes milk products or eggs will supply enough B12. Those who follow a vegan diet will need to take a B12 supplement or eat this vitamin from reliable sources of B12 fortified food products. Although it may take a number of months or even years for a deficiency (type of anemia) to show up, the results of a B12 deficiency are very serious.

 

Vitamin D

 

Your body is able to make vitamin D when your skin is exposed to sunlight. The only good sources of vitamin D from your diet are fortified milk, fortified ready-to-eat cereals and fish oils.  Our bodies also make some Vitamin D when our skin is exposed to the sun.  Those are are not exposed to enough sunlight or who avoid milk products may need a vitamin D supplement.

 

Protein

 

Your body needs complete proteins to build and maintain body tissues. A complete protein contains all of the needed protein building blocks called amino acids.  Animal proteins are complete proteins.  Plant proteins are not complete, as they do not have enough of one or more amino acids.  However, the kinds of foods you eat may combine to form a complete protein. When plant proteins are eaten with animal proteins, such as milk and eggs, or when the plant proteins are eaten with another select plant protein, the foods will balance each other to form complete protein.

 

Most people will need 2 to 3 servings of either animal or plant proteins daily to meet their needs. Below are servings of protein:

 

Animal proteins	Plant proteins
2 ounces cheese	1/3  cup hummus
½ c cottage cheese	½  cup legumes
2 eggs	¼  cup nuts and seeds
	2 T. nut butter (peanut, cashew, almond and soynut butters
	3 ounces seitan
	3 ounce soy burger
	4 ounces tofu

 

 

 

 

 

 

 

 

 

Review

• Vary the foods you eat:  fruits, vegetables, breads, cereals, legumes, nuts, seeds, milk, and cheese.
• Be certain that all bread, pasta and other grain products are 100% whole grain or enriched.  Pasta and bread from local bakeries may not be fortified.
• Use whole grain products to increase intake of iron, zinc, and fiber. These include whole grains, whole wheat, bulgur, barley, brown rice, cornmeal, and oatmeal.
• Consult a dietitian or nutritionist to help you plan a vegetarian diet that is right for you and your family, yet meets your nutrient needs.

 

Food Guide for Vegetarian Meal Planning
Fats, Oils, and Sweets –in moderate amounts- Sweets, butter, margarine, salad dressing, cooking oil
Milk Yogurt, and Cheese Group 0 – 3 servings daily*   Milk  - 1 cup Yogurt – 1 cup Natural cheese – 1 ½  ounces   *Vegetarians who choose not to consume milk, yogurt, or cheese need to select other food sources rich in calcium.	Vegetable Group 4-6 servings daily   Cooked or chopped raw vegetables – ½ cup Raw leafy vegetables – 1 cup
Dry Beans, Nuts, Seeds, Eggs, and Meat Substitutes Group 2-3 servings daily   Cooked dry beans or peas – ½ cup 1 egg or 2 egg whites Nuts or seeds- 2 Tbsp Tofu or tempeh – 1/2  cup Peanut or other nut butter  2 Tbsp   Vegetarians who do not consume animal products, add 1 to 2 servings more of legumes and/or nut and seeds each day	Fruit Group 2 – 4 servings daily     Juice – ¾ cup Dried fruit – ¼ cup Chopped, raw fruit – ¼ cup Canned fruit – ¼ cup 1 medium size piece of fruit, such as banana, apple or orange
Bread, Cereal, Rice and Pasta Group 6 –11 servings daily   Bread – 1 slice whole grain Ready to eat dry – 1 ounce Cooked cereal – ¼ cup Cooked brown rice, quinoa, whole wheat pasta or other grains – 1/2 cup 1 whole wheat or corn tortilla

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Vegetarian Recipes and Resources

 

How to Cook Everything Vegetarian: Simple Meatless Recipes for Great Food by Mark Bittman and Alan Witschonke, 2007

 

The Complete Idiot's Guide to Vegan Living by Beverly Lynn Bennett and Ray Sammartano, 2005

 

Vegetarian Times Complete Cookbook by Vegetarian Times Magazine, 2005

 

Vegetarian Cooking for Everyone by Deborah Madison, 2007

 

Vegetarian Suppers from Deborah Madison's Kitchen by Deborah Madison, 2007

 

Student's Vegetarian Cookbook, Revised: Quick, Easy, Cheap, and Tasty Vegetarian Recipes  by Carole Raymond, 2003

 

Simply Vegan: Quick Vegetarian Meals by Debra Wasserman, 2006

 

Quick-Fix Vegetarian: Healthy Home-Cooked Meals in 30 Minutes or Less by Robin Robertson, 2007

 

The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet by Vesanto Melina and Brenda Davis, 2003

 

The New Moosewood Cookbook by Mollie Katzen, 2000

 

 

Web Resources:

http://www.vrg.org/index.htm

http://allrecipes.com/Recipes/Everyday-Cooking/Vegetarian/Main.aspx

http://www.thevegetariansite.com

http://nal.usda.gov/fnic/pubs/bibs/gen/vegetarian.pdf

http://www.vegetariantimes.com

 

 

If you are a UW Health patient and have more questions please contact UW Health at one of the phone numbers listed below. 

 

University Station Nutrition Clinic Room L33 2880 University Avenue Madison, WI  53705 (608) 263-4360 appointments (608) 263-5012

UW Health West Clinic Nutrition Clinic Room 1296 451 Junction Road Madison, WI  53717 (608) 262-9181 appointments (608) 265-7526

UW Health East Clinic Nutrition Clinic Room 2106 5249 East Terrace Drive Madison, WI  53718 (608) 265-7405 appointments (608) 265-0963

 

 

 

The information provided should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Any duplication or distribution of the information contained herein is strictly prohibited.

Last Updated: 07/24/2012

Copyright © 07/18/2012 University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Department of Nursing. HF#346

Print Health Fact For You