Vegetarian Diets

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!

Additional information about nutrients can be found on the Nutrition.gov What's in Food page as well as in our Eye on Nutrition series.

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)

Tofu

• Peanut Noodles with Tofu (can easily be made vegan)
• Spicy BBQ Tofu & Black Bean Salad (vegan)

Eggs

• Avocado Deviled Eggs
• Savory Garlicky Oatmeal with Egg

Beverages (Including Dairy)

• Smoothies
• Golden Milk (can easily be made vegan)