Vegan/Vegetarian
Vegan and Vegetarian Options and Information
This healthy eating guide has been developed to help persons excluding animal products from their diet. Its aim is to guide food selection that meets the recommended daily intake as determined by the American Dietetics Association. Use of fortified foods or supplementation can be helpful in meeting recommendations. For any questions or concerns, please feel free to contact our Dietitian by email at dining@nmu.edu or the Dining Services Student Nutritional Assistant by phone at 227-2588.
Plant Based Diet: Healthy Eating Guide
Protein (g) |
Fiber (g) |
Water (oz) |
Iron (mg) |
Calcium (mg) |
Vit. D (ug) |
Vit. B12 (ug) |
Zinc (mg) |
|
| Men | 60-70* |
38 |
64 |
10 |
1000 |
5 |
2.4 |
15 |
| Women | 50-60* |
30 |
64 |
15 |
1000 |
5 |
2.4 |
15 |
(based on a 2000 calorie daily intake) *Daily protein requirement: .8g protein per kg body weight
Supplementation
- B12 supplementation is essential for persons omitting all animal products from diet.
- Calcium supplementation recommended for women if requirements are not being met through daily food choices.
- Multivitamin with iron recommended for persons unable to achieve nutritional balance through diet.
- Vitamin C found in fruits & vegetables can enhance iron absorption.
- Vitamin D supplementation recommended when sun exposure or intake of fortified foods is insufficient.
A Good Source Of...
| Calcium | Protein |
| Dry Beans Fortified soy products Almonds Dark leafy greens Fortified orange juice Yogurt Milk |
Tofu Dry beans Milk Cheese Grains Nuts |
| Iron | Zinc |
| Fortified breads/grains Tomato juice Dry beans Tofu Seeds, nuts Dried fruits |
Bran flakes Wheat germ Dry beans Tofu Textured vegetable protein |
| Vitamin D | Omega 3 Fatty Acids |
| Fortified cow's milk Fortified cereals/grains Sunlight exposure (without block) *5 to 15 minutes per day on face & hands |
Flax seed Walnuts Canola Oil Tofu |
| Vitamin B12 | Riboflavin |
| Fortified cereal Fortified soy milk Nutritional yeast |
Milk Milk products |


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