Journal of the American Dietetic Association

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Position of the American Dietetic Association and Dietitians of Canada: Vegetarian diets Journal of the American Dietetic Association Volume 103, Issue 6, Pages 748-765 (June 2003) DOI: 10.1053/jada.2003.50142

Fig. 2 Meal planning. A variety of menu planning approaches can provide adequate nutrition for vegetarians. The Vegetarian Food Guide Pyramid and Vegetarian Food Guide Rainbow (72,73) suggest one approach. In addition, the following guidelines can help vegetarians plan healthful diets: Choose a variety of foods including whole grains, vegetables, fruits, legumes, nuts, seeds, and if desired, dairy products, and eggs. Choose whole, unrefined foods often and minimize the intake of highly sweetened, fatty and heavily refined foods. Choose a variety of fruits and vegetables. If animal foods such as dairy products and eggs are used, choose lower-fat dairy products and use both eggs and dairy products in moderation. Use a regular source of vitamin B-12 and, if sunlight exposure is limited, of vitamin D. Journal of the American Dietetic Association 2003 103, 748-765DOI: (10.1053/jada.2003.50142)