Circle of Responsibility

e.g. Organic Food

 

As a broad definition, vegetarians do not eat meat, fish or poultry but there are many different eating patterns that are considered vegetarian.

Vegans abstain from eating or using all animal products, including milk, cheese, other dairy items, eggs, wool, silk and leather.

Lacto-ovo-vegetarians eat egg and dairy products but do not include meat, poultry or fish.

Lacto-vegetarians include dairy products but do not eat meat, poultry, fish or eggs.

Ovo-vegetarians do not eat meat, fish, fowl or dairy products but include eggs (2).

 

No matter the style, just eating vegetarian does not ensure that you are living a healthier lifestyle.  The nutrient content of the foods you choose over time is what counts. The key to a healthy vegetarian diet, as with any other diet, is to eat a wide variety of foods, including fruits, vegetables, leafy greens, whole grain products, nuts, seeds, and legumes (peas and beans). Bon Appétit is committed to offering a number of vegetarian selections each day, but consider your overall intake to make sure your vegetarian diet provides all the necessary nutrients for a healthy body.

• Include a wide variety of whole grains, beans, vegetables and fruits

Don’t get in a rut with the same foods day after day. This will not only lead to boredom but may cause you to miss some important vitamins and minerals.

• Beware of higher calorie, higher fat vegetarian selections

Even vegetarians can get too much fat if their diet contains large amounts of nuts, oils, processed foods, sweets, dairy products or eggs. Relying too heavily on these ingredients in a vegetarian diet can lead to excess calories.

• Be relaxed about protein

As long as calories are sufficient and the diet is varied, most vegetarians easily meet protein needs. It's easy to get plenty of protein from vegetarian foods, including dairy products, eggs, grains, beans, vegetables and nuts. 

 

Include familiar foods such as cereals, bean soup, potatoes, peanut butter sandwiches and spaghetti but branch out and try less familiar foods as well like bulgur, adzuki beans, soy milk and textured vegetable protein (TVP) that comes in many "meat" forms such as vegetarian sausage, bacon, lunch meats and hamburgers.

 

Vegetarians who eat absolutely no animal products need to be sure to include the following nutrients (2):

• Vitamin B12—sources include fortified soy beverages, cereals and nutritional yeast. There are no plant sources of B12 unless fortified

• Vitamin D—sources include fortified soy or rice beverages, margarine and sunshine

• Calcium—sources include tofu processed with calcium, broccoli, seeds, nuts, kale, bok choy, legumes, greens, lime-processed tortillas, soy beverages, grain products and orange juice enriched with calcium

• Iron—sources include legumes, tofu, green leafy vegetables, dried fruit, whole grains and iron-fortified cereals and breads, especially whole-wheat. Absorption is improved by vitamin C, found in citrus fruits and juices, tomatoes, strawberries, broccoli, peppers, dark-green leafy vegetables and potatoes with skins

• Zinc—sources include whole grains (especially the germ and bran), whole-wheat bread, legumes, nuts and tofu

• Protein—sources include tofu and other soy-based products, legumes, seeds, nuts, grains and vegetables

 

Vegetarianism can be simple and nutritious as long as you keep in mind the basics of balance and variety. Look for items in the café that are marked with the vegetarian or vegan icon and don’t be shy to ask questions about ingredients in specific dishes. Your Bon Appétit staff is concerned about helping you to eat a healthy, balanced diet.