Eating a well-balanced diet as a college student can be a challenge, so eating a well-balanced vegetarian diet may seem even trickier! The following tips will help you optimize your meat-free regimen and find delicious vegetarian options on campus.
1. Remember your "roots": The word vegetarian implies a diet composed mainly of vegetation, or foods of plant origin. Jessica Lane, an outpatient dietitian at the Tufts-NEMC Frances Stern Nutrition Center, encourages students to "remember that 'vegetarian' means your primary food is vegetables." According to Lane, many students who eliminate meat from their diet substitute chips, candy and other "nutrient-poor" snack foods without thinking about what will make a balanced meal. Like other nutrition experts, Lane recommends a vegetarian diet based on vegetables and fruits, legumes, nuts/seeds, whole grains, and (optional) low-fat dairy.
2. Pick plenty of protein: Without meat, fish, or other traditional protein sources, it's important to include other foods to meet your daily recommended level of protein (adults need roughly 1.8 grams of protein per pound of body weight per day). If you include some animal products in your diet, choose low-fat or skim milk, yogurt, cheese and eggs whites as protein sources.
For strict vegans, beans and lentils, nuts and seeds, and soy proteins are best-bets to help you get your daily protein dose. Also keep an eye out for prepackaged hummus spreads, nut butters, flavored baked tofu and tempeh products in grocery aisles. (Note: Soy protein is the only "complete" plant protein, so complement your nuts and beans with whole grains throughout the day to get a complete protein mix).
3. Dodge vitamins and minerals deficiencies: Excluding meat and fish from your diet makes it especially important to eat nutrient-dense foods that contain zinc, iron, calcium and vitamins D and B12. Dairy products are a good alternative source of calcium and also provide some zinc. If you don't eat dairy, look for products fortified with these minerals, like tofu, soymilk and cold cereals. Legumes are also a good source of zinc and iron.
Vegans need to be especially mindful, as you are at increased risk for vitamin D and, especially, vitamin B12 deficiencies; choose fortified products like soymilk or consider taking a supplement of these nutrients. In a well-balanced diet, a daily multi-vitamin containing calcium, iron, and B12 can also help cover your nutrient requirements. Ask your physician or dietitian for a personal recommendation.
4. Get creative: While eating enough protein, vitamins and minerals, and a wide variety of foods may seem a daunting task, with a little creativity and planning, it's easy to eat a healthy vegetarian diet - even on-campus! At the salad bar, choose
toppings like tofu, beans, or sunflower seeds to add protein power to those greens. Or for variety, try adding sliced banana or apple to that peanut butter sandwich-or buy some almond butter to use instead. Experiment with different flavors of hummus and a variety of vegetables inside whole-wheat tortillas or pitas for quick, tasty meals. Let your imagination and personal taste lead you!
5. Go where the greens are! According to Julie Lampie, registered dietitian for Tufts Dining Services, both the Carmichael and Dewick-MacPhie dining halls offer a wide variety of vegetarian options.
In addition to a separate section of vegetarian-friendly entr?©es, the halls offer soymilk, a vegetarian soup, and a vegan dessert each day. Carmichael even offers vegan "bologna" and "pastrami" for some "meatier" proteins.
And remember, if you'd like to see a certain vegetarian option added to the Tufts menu, Julie Lampie welcomes student requests at Julie.lampliesee @tufts.edu.
