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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.

Looking for recipes to share? Here are just a few found on WIC Works:

Veggies and Grains

Beans and Lentils



Beverages (Including Dairy)


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