Vegetarian Diet
University of Northern Iowa Dining Services wants to serve customers based on their needs so they have a nutritionally complete diet. It is our goal to help students who want to eat a vegetarian diet get the nutritional elements they need in their diets. If you feel the current menus do not accommodate your needs, please contact the Department of Residence or your local dining unit manager to discuss additional vegetarian options. A customized vegetarian meal plan can be assembled for the type of vegetarianism you are practicing. We require that you give us at least 24 hours to prepare special vegetarian meals.
For information about vegetarian diets click the links below.
Vegetarians must take special care to ensure their diets are nutritionally complete. The exclusion of meat or dairy products may cause vegetarian diets to be low in protein, iron, calcium, vitamin B12 and zinc. To ensure adequate nutrition, vegetarians must strive to have a balanced and nutritionally adequate diet.
Protein is essential for growth, repair of cells and protection against infection. According to recent medical information, twenty percent of daily protein consumed should be complementary proteins. Good sources of protein include dairy products, nuts and seeds, legumes, cereals and their products. Plant foods contain less of the essential amino acids than do equivalent quantities of animal foods. Consuming complementary proteins means consuming different types of proteins over the course of the day to complement one another to make sure you are getting all necessary amino acids required by the body.
Iron is essential for making red blood cells. This is one nutrient vegetarians need to monitor since lack of iron will lead to deficiency anemia, common in vegetarians. Iron is found in all lentils, legumes and soybeans; in whole grains and their products; in nuts and seeds; in dark leafy vegetables; and in dried fruits. Seaweed is also a rich source as are wheat germ, molasses and brewer's yeast.
Calcium is essential for the healthy formation of teeth and bones and for the normal functioning of the body's nerves, muscles, bones and heart. Calcium deficiency has been linked to osteoporosis. Good sources are legumes, dried fruits and dark green vegetables. Since vegans don't consume animal products, they need to include plenty of calcium-rich nondairy sources in their diet. Vegans may need to take a calcium supplement or to drink calcium supplemented soy or rice milk.
Vitamin B12 deficiency can slowly and noticeably harm the spinal cord. Sources for B12 are found in yeast extracts, fermented foods, alfalfa sprouts and seaweed. To get B12 into the vegan diet use fortified soy milk, eat tempeh or miso every day, or take vitamin B12 supplement. (Seek the advice of a physician before taking vitamin and mineral supplements.)
Zinc is essential for healthy growth and healing and for the digestion of protein and carbohydrates. Best sources of zinc are wheat germ, oatmeal, peanuts and brewer's yeast.