Phone: (413)-545-2472
Fax: (413)-545-9673
Email: dietitian@mail.aux.umass.edu

Vegetarianism & Healthy Eating

University of Massachusetts Food Services

www.aux.umass.edu/diningservices

Great Food! Great Fun!

Vegetarianism and Healthy Eating

ood Services
Worcester Dining Commons, 3rd floor
110 Stockbridge Road
University of Massachusetts
Amherst, MA 01003

Phone: (413)-545-2472
Fax: (413)-545-9673
Email: dietitian@mail.aux.umass.edu

Dianne Z. Sutherland, RD, LDN
Food Services
Worcester Dining Commons, 3rd floor
110 Stockbridge Road
University of Massachusetts
Amherst, MA 01003

UMass Food Services offers a great variety of vegetarian and vegan choices in all of the dining commons daily. You will find many options such as vegetable sandwiches, whole grains, soy products, pasta bar, and a full salad bar.
All dining commons offer fortified rice milk, fortified soy milk and 100% LactaidÔ milk
A hot vegan entrée daily at lunch and dinner
One soup offered daily is vegetarian
The salad bar is filled with fresh vegetables, legumes and tofu
Choice of vegetarian pasta and pizza are offered daily
A whole grain starch, such as brown rice, mixed grains, couscous, bulgur or barley, is available daily.
*To learn more about becoming a vegetarian or vegan, or if you want to make sure your nutritional needs are being met on this diet, call and make an appointment with the Dietitian at University Health Services: (413) 577 - 5312

Nutrient
Food Sources
Protein
Legumes, soy foods, nuts, seeds, whole grains, potatoes, corn, eggs and dairy foods, soy milk and rice dream
Iron
Leafy greens (spinach, mustard, chard), dried fruits (apricots, raisins, prunes), whole grains, oatmeal, soy foods, black strap molasses, fortified breads and cereals, legumes (black eyed peas, chick peas, lentils, pinto beans) and watermelon
Calcium
Tofu, leafy greens, broccoli, almonds, figs, blackstrap molasses, sea vegetables, fortified foods (cereal, soy milk, juice and dairy foods)
Vitamin D
Fortified foods (soy milk, cereal and fortified milk), plus some unprotected sun exposure or rely on a multivitamin.
Zinc
Whole grains, lentils, bran flakes, wheat germ, soy foods, sesame and sunflower seeds
Vitamin B12
Fortified foods (soy milk, cereal), nutritional yeast (check label), eggs, miso (soy) and dairy foods

Vegetarian
Nutrient Sources

Vegetarian
Choices in the DCs

A Vegetarian is one who consumes a diet excluding some or all animal products. Below are various types of vegetarians.
Vegan: One whose diet consists of only food of plant origin, avoids all flesh and flesh by-products.
Lacto-vegetarian: One whose diet consists of plant foods, plus some or all-dairy products, but avoids all flesh products.
Lacto-ovo-vegetarian: One whose diet consists of plant foods, dairy products and eggs, avoids all animal flesh.
Semi-vegetarian: One who does not eat red meat, but may eat chicken, fish, along with plant foods, dairy products, and egg.
Macrobiotic Vegetarian: One who does not eat any flesh and will only consume a diet consisting of grains.
Fruitarian: One who only eats fruits, nuts, honey and olive oil.

Tips on a Healthy
Vegan Diet
A healthy vegan diet includes a variety of whole grains, soy foods, fruits, vegetables, legumes, nuts and seeds.
Consume protein throughout the day from different sources, not necessarily at the same meal. Eating combinations such as beans and rice throughout the day, will ensure that you are receiving all the essential amino acids (building blocks of protein). There are 9 essential amino acids that must be obtained through food. The body can synthesize the remaining non-essential amino acids.
To increase the absorption of iron from plant sources, consume foods high in Vitamin C, such as citrus juice, tomatoes, or broccoli in the same meal, but avoid dairy products.
Flaxseed, walnuts and canola oil are good sources of Omega-3 and Omega-6 fatty acids. These are essential fatty acids needed for cellular growth and maintenance of a healthy body.
Limit your consumption of sweets and refined grains.
As a vegetarian, it is important to be sure that you are consuming enough protein, iron, calcium, vitamin D, zinc, and vitamin B12. Sources of these nutrients are listed on the back of this pamphlet.

Soybeans
Contain linolenic acid (omega-3 fatty acid)
The amino acids in soy products is a high quality protein
Contains soluble fiber, which helps to regulate blood sugar levels
Foods containing soybean that can be found daily in the DCs are:
Tofu (soybean curd )
Fortified Soy Milk
Soybean oil is used in all recipes that call for oil, unless it is an ethnic dish.
Noodle Bowls have miso; a by- product of soy.
Vegetarian Food Pyramid
A daily guide for vegetarian food choices.
· Use fats, oils and sweets sparingly
· 2-3 servings of low-fat dairy products
·2-3 servings of legumes, nuts (1-2 oz daily), seeds and meat alternatives
· 3-6 servings of vegetables
· 2-4 servings of fruit
· 6-11 servings of whole grains (cereals, breads, rice and pasta)
Look for the vegetarian food guide pyramid in the UMass Nutrition Sense Display.