Looking for a way to make a difference in your diet? Going meatless is one way to improve your health as long as you are informed about how to eat without meat and still receive the vitamins and nutrients that your body needs.


Vegetarians should be sure to include certain essential nutrients that may be lacking in a meatless diet:

  • Iron
  • Calcium
  • Protein
  • Vitamin D
  • Vitamin B12
  • Zinc

 While taking a daily supplement can give your body these vitamins and minerals, there are also foods that you can eat to include these in your diet.  

Iron-rich foods: Sea vegetables (nori, wakame, and dulse), iron-fortified breakfast cereals, legumes (chickpeas, lentils, and baked beans), soybeans, tofu, dried fruit, pumpkin seeds, broccoli, and black strap molasses

 *Eating foods high in vitamin C will also allow your body to absorb the iron better.

 Calcium: Milk, yogurt, tofu, fortified soy milk and orange juice, green leafy vegetables, and dried figs

 Vitamin D: Cow’s milk, soy milk, fortified breakfast cereals, and getting plenty of sunlight

 Protein: Eggs, dairy products, nuts, peanut butter, tofu, beans, seeds, soy milk, grains, cereals, red beans, rice, and vegetables

 Vitamin B12: Eggs, dairy products, fortified soy milked, and fortified breakfast cereals

 Zinc: Fortified cereals, dried beans, nuts, tofu, and tempeh

 If you would like to learn how to make DIYD (Do in Your Dorm) vinaigrettes and healthy salads, come to our Healthy Monday: Make a Difference Monday with Lindsay from Lindsay’s Garden! The event will be held in Sykes Ballroom A from 3 to 5pm on November 7th!

Written by Carol Fritz, Peer Educator