Food Sources of 5 Important Nutrients for Vegetarians (2024)

FAQs

What are the 5 main food groups for vegetarians? ›

No matter which vegetarian eating style you follow, it is important to choose a variety of foods including whole grains, fruits, vegetables, legumes, nuts and seeds. This can help ensure you are meeting your nutritional needs each day.

Since vegetarians don't eat meat, they're at risk of missing out on protein and vitamin B12. Vegans, who don't eat any animal products, follow an even more restrictive diet. Without eggs and dairy in their diet, vegans need to keep an eye on their calcium and vitamin D intake as well as protein and vitamin B12.

Nutrients are normally divided into five categories: Water, protein, carbohydrates, minerals, and vitamins. Water is the main constituent of the body. Two‐thirds of the body is water, thus, an animal can live much longer without feed than water. Water helps the body digest food and carries nutrients to body tissues.

As the MyPlate icon shows, the five food groups are Fruits, Vegetables, Grains, Protein Foods, and Dairy. The 2015-2020 Dietary Guidelines for Americans emphasizes the importance of an overall healthy eating pattern with all five groups as key building blocks, plus oils.

Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs. Pescatarian diets exclude meat and poultry, dairy, and eggs, but allow fish. Vegan diets exclude meat, poultry, fish, eggs and dairy products, as well as foods that contain these products.

Well, the short answer is yes! Unless they are vegan (meaning they don't eat dairy products, eggs, or any other products which are derived from animals), some vegetarians do eat eggs and belong to a group known as lacto-ovo-vegetarians which according to the Vegetarian Society is the most common type of meatless diet.

Try to eat a variety of foods to get different vitamins and minerals. Foods that naturally are nutrient-rich include fruits and vegetables. Lean meats, fish, whole grains, dairy, legumes, nuts, and seeds also are high in nutrients.

What food has all 13 vitamins? ›

There's no single food that provides all 13 essential vitamins at once. Some foods, such as eggs, leafy green vegetables, and whole grains, are packed with a variety of important vitamins and minerals, but it's still important to eat a variety of nutritious foods.

Nutrition is a critical part of health and development. Better nutrition is related to improved infant, child and maternal health, stronger immune systems, safer pregnancy and childbirth, lower risk of non-communicable diseases (such as diabetes and cardiovascular disease), and longevity.

The benefits of being a pescatarian might get you hooked. Pescatarians have a lot in common with vegetarians. They eat fruits, veggies, nuts, seeds, whole grains, beans, eggs, and dairy, and stay away from meat and poultry. But there's one way they part company from vegetarians: Pescatarians eat fish and other seafood.

The vegetable subgroups include dark green, red/orange, beans and peas (legumes), starchy, and other. They are based on the recommendations of the Dietary Guidelines for Americans and the vegetables group in Choose MyPlate.

Vegetables, fruits, legumes, whole grains, seeds, and nuts are the stars of all plant-based diets. More and more people seem to be making the switch to plant-based diet foods.