American Dietetic Association Recommendations

For people who follow vegetarian diets, follow these recommendations:

Consult a registered dietitian or other qualified nutrition professional, especially during periods of growth, breast-feeding, pregnancy, or recovery from illness.

Minimize intake of less nutritious foods such as sweets and fatty foods.

Choose whole or unrefined grain products instead of refined products.

Choose a variety of nuts, seeds, legumes, fruits, and vegetables, including good sources of vitamin C to improve iron absorption.

Choose low-fat or nonfat varieties of dairy products, if they are included in the diet.

Avoid excessive cholesterol intake by limiting eggs, if they are included in the diet, to three or four egg yolks per week.

For infants, children and teenagers, ensure adequate intake of calories, vitamin D, calcium, iron, and zinc. (Intakes of vitamin D, calcium, iron, and zinc are usually adequate when a variety of foods and sufficient calories are consumed.)

If exclusively breast-feeding premature infants or babies beyond 4 to 6 months of age, give vitamin D and iron supplements to the children from birth or at least by 4 to 6 months, as your doctor suggests.

Usually, take iron and folate (folic acid) supplements during pregnancy.

In addition, for vegans: Use properly fortified food sources of vitamin B12, such as fortified soy beverages or cereals, or take a supplements.

If sunlight is inadequate, take a vitamin D supplement during pregnancy or while breast-feeding.

Fish flesh is naturally tender. Fish is cooked to develop flavor, not to make it tender. It will toughen and shrink if the fish is overcooked. Fresh fish is tastier when eaten soon after purchased.

Return to Article Index.

Re-print information.

Feedback or comments?