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

Zest Nutritional Program

Our How To Eat Well On Campus Guide

Making smart and healthy decisions regarding food choices and portion sizes can be a challenge. This can be even harder when you are eating in the same location every day. NMU Dining Services is implementing a new program called Zest to promote healthy food choices when dining on campus. To learn more, visit the informational website: www.nmu.edu/dining/zest.

Campus Cuisine

Save money by eating on campus

campus cuisine poster Are you a student, part of the faculty or staff? Do you eat on campus often, but don't have a constant meal plan? Considering buying a Campus Cuisine meal plan. Any student, faculty or staff member is eligible. Learn more here.