The USDA recently released a new tip sheet for a vegetarian diet. The guide focuses exclusively on plant-based foods, including in the calcium sources section, where the USDA suggests using leafy greens, soy products and fortified breakfast cereals. Other important nutrients focused on are protein and vitamin E. For protein, the guide suggests beans, nuts, peas and soy products. Vitamin E requirements can be met with nuts and seeds, such as hazelnuts and sunflower seeds.While there is a strong focus on how important it is to include all of the necessary nutritional requirements for a vegetarian and vegan diet, the tip sheet also suggests some friendly ideas for eating out, having a cook-out and preparing snack foods.
As this helpful tip sheet illustrates, one can easily meet all of the necessary dietary requirements on a vegan diet - improving one's own health while preventing animal cruelty.
