Eat to Nourish: Fueling for a Vegetarian Diet

When it comes to following a vegetarian diet, sometimes getting the nutrients you need to perform at your best take a little extra planning. Below we’ve listed essential nutrients for your body along with the foods that o­ffer them and additional tips to help you succeed.

Iron

Benefits:

• Prevents anemia (fatigue)
• Supplies oxygen to your organs to ensure healthy body function
• Improves athletic performance
• Improves cognitive function

Foods to Fill Your Diet With:

• Leafy greens, eggs, fortified cereals and breads, soy foods, lentils, beans, almonds, pistachios, raisins

Additional Tips:

• Combine with vitamin C rich foods to enhance absorption
• Cook food in a cast iron skillet
• Avoid eating iron-rich foods with calcium, coffee, tea or cocoa (decrease absorption)

Zinc

Benefits:

• Boosts immunity
• Promotes speedy wound healing
• Improves hormonal regulation
• Promotes healthy skin and hair

Foods to Fill Your Diet With:

• Beans, nuts, whole grains, fortified cereals, dairy products

Additional Tips:

• Phytates, found in legumes and whole grains, lower asborption

Vitamin B12

Benefits:

• Improves mood
• Improves energy and metabolism of carbohydrates
• Essential for healthy skin and hair

Foods to Fill Your Diet With:

• Eggs, dairy, fortified grains and cereals, nutritional yeast, B12 supplement

Additional Tips:

• Signs of deficiency include nerve tingling and fatigue/anemia

Protein

Benefits:

• Builds and maintains muscle
• Reduces hunger
• Improves cognitive performance
• Boosts immune system

Foods to Fill Your Diet With:

• Nuts, hemp seeds, nutritional yeast, beans, buckwheat, quinoa, lentils, dairy products, eggs

Additional Tips:

• Commit to adding a source of protein at each meal and snack

Vitamin D

Benefits:

• Promotes strong bones
• Boosts immunity
• Improves mood and concentration
• Reduces fatigue
• Improves muscle function

Foods to Fill Your Diet With:

• Cod liver oil, enriched cereals, dairy products, egg yolks

Additional Tips:

• Soak up sunshine for 15 minutes per day to achieve optimal vitamin D levels

Omega 3 Fatty Acids

Benefits:

• Promotes healthy brain function
• Reduces risk of heart disease by lowering triglycerides
• Reduces inflammation within the body
• Contributes to healthy vision

Foods to Fill Your Diet With:

• Chia seeds, flaxseeds, walnuts, tofu, soybeans, EPA/DHA supplement

Additional Tips:

• Plant sources of omega-3 fatty acids are not absorbed as well as animal sources. A supplement is often recommended.