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Vegetarian and Vegan Diets

Following a vegetarian diet might take some planning but it is possible to consume all the nutrients that are important to health.

Vegetarian diets require some adjustment to the guidelines in www.mypyramid.gov but that web site provides helpful tips to make the needed changes.

Vegetarianism can include many different styles of eating but the three most popular styles of vegetarianism include:

  • Lacto-ovo-vegetarians – consume dairy foods and eggs but no meat, poultry or fish
  • Lacto-vegetarians - consume dairy foods only
  • Vegans - consume only plant-based foods and exclude any products coming from animals
The American Dietetic Association (ADA) position on vegetarianism defines a vegan diet as one that avoids all animal products, yet the variations in which products are avoided is significant. The ADA position goes on to state, "The key to healthful vegetarianism is including a wide variety of whole grains, fruits, vegetables, and beans. View the position at the American Dietetic Association

Vegetarian Diet Key Points:

  • Can meet all the needed nutrients, including protein
  • Allows for a variety of food choices
  • May require more focus on calcium, iron, zinc and vitamins D and B12

For more information concerning vegetarian diets, check out the following web sites:

fats, oils and sweets milk, cheese and soya products beans, nuts and seeds vegetables fruit bread, cereal, rice and pasta

Visit www.mypyramid.gov to learn more about the food groups and many of the nutrients in these foods.

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