Vegetarian or Flexitarian?

Create a balanced diet either way

By Susan E. Del Gobbo, MPH, RD, UVA Health System dietitian

Did you know that vegetarians have lower rates of heart disease and some forms of cancer than non-vegetarians? No wonder that the number of vegetarians is on the rise in the U.S. Of course, the key to a healthful diet is not whether you go strictly vegetarian or not; it’s making sure you get a complete source of nutrients each day. 

What type of eater are you?

A vegetarian does not eat meat, fish or poultry. Instead, vegetarians eat mainly plant foods: grains, legumes, vegetables, fruit, seeds and nuts. Some also eat eggs and dairy products (lacto-ovo vegetarians) or just dairy products (lacto-vegetarians). Vegans exclude all animal foods from their diets. Many people are flexitarians; they include fish, poultry and even meat in their diet regularly or on occasion.

A balanced diet is key

Whether you choose to eat a vegetarian diet or an occasional meatless meal, strive for an intake of nutrient-dense plant foods and limit food with low-nutrient density (sweets and high-fat snacks). Choose whole grains whenever possible. Strive for 5 servings of vegetables and 4 servings of fruit daily. If you eat dairy, use low-fat and non-fat varieties. Limit intake of eggs to 2-3 yolks per week. 

Whatever eater type you are, stay well nourished with these guidelines: 

Protein: Based on scientific research on amino acid digestion and utilization, it is now accepted that an assortment of plant foods eaten over the course of a day will provide complete and adequate protein as long as enough calories are eaten during the day. 

Calcium: Dairy products are a rich source of calcium. Other good sources are greens from collard to kale, broccoli, bok choy, beans, tofu, figs and blackstrap molasses. Enriched foods such as calcium-fortified orange juice and calcium-fortified soy milk also contain generous amounts. Vegans may have lower calcium needs than non-vegetarians since diets that are lower in protein help the body retain more calcium. Diets low in sodium also help the body retain calcium. 

Iron: Even though the iron in plant foods is not absorbed as well as the type in animal foods, research shows that the incidence of iron-deficiency anemia is the same for vegetarians and non-vegetarians. Rich iron sources include tofu, beans, pumpkin seeds, green leafy vegetables, blackstrap molasses, soybeans, and iron-fortified cereals and breads. Foods that are high in vitamin C enhance iron absorption so eat up strawberries, kiwi, citrus fruit, bell peppers, broccoli and tomatoes. 

Vitamin B-12: It is found in animal foods, so an adequate intake of vitamin B-12 is not a concern for most vegetarians who consume dairy products or eggs. It is, however, a concern for vegans. Furthermore, vegetarian diets are typically high in folic acid which can mask a B-12 deficiency. The American Dietetic Association and the Dietitians of Canada state in their joint position paper, “it is essential that all vegetarians use a supplement, fortified food, dairy products, or eggs to meet recommended intakes of vitamin B-12.” 

Vitamin D: Vitamin D status depends on sunlight exposure and intake of vitamin-D fortified foods or supplements. Vegans who do not consume dairy products and who do not receive direct exposure to sunlight on a regular basis may need to consider taking a vitamin-D supplement containing no more than 100% of the Daily Value (DV) shown on food labels. 

Want more information or recipe ideas? 

Simply Vegan: Quick Vegetarian Meals by Debra Wasserman and Reed Mangels.  Vegetarian Resource Group, 1991. 

Simple, Lowfat and Vegetarian by Suzanne Havala. Vegetarian Resource Group, 1994. 

Laurel’s Kitchen Recipes by Laurel Robertson, Carol Flinders and Brian Ruppental.  Ten Speed Press, 1993.