Vegetarian Entrees and Sides
Baked Ziti, Kasha with Zucchini & Peppers, Spinach Lasagna,
Vegetable Quiche, Tofu Stroganoff, Vegetarian Chili, Ginger
Pancakes, Italian Tofu Casserole, Caesar Roasted Potatoes,
Tortellini with Pesto Alfredo
Vegan Entrees and Sides
Vegan Ratatouille, Tofu Stir Fry, Western Tofu Scramble,
Mexican Black-Bean Pizza, Vegan Hotcakes, Garden Burgers,
Chickpea Potato Curry Casserole, Lentil Barley Stew,
Barley Casserole, Pasta Black-Bean Casserole, Greek Pizza,
Red Beans & Rice, Tofu Brownies, Campus-Bakery-Made
Vegan Breads & Challah Bread
FAQs
Do vegans/vegetarians need to take nutritional supplements?
This depends on the foods you choose to eat and their nutritional
content. Consult a dietitian or ask your physician to see if you need
a nutritional supplement.
Soy and rice milks — are they good substitutes for cow’s milk?
Fortified soy beverages are often fortified with nutrients found in
cow’s milk. Check the label to see if your selection contains calcium,
vitamin D, vitamin A, riboflavin, vitamin B12, and phosphorous.
Fortified rice milk provides minimal protein compared with cow’s
milk and soy beverages.
References
American Dietetic Association, <www.eatright.org>
Larson Duyuf, Roberta, “American Dietetic Association
Complete Food and Nutrition Guide, 3rd Edition,”
Hoboken, NJ: John Wiley & Sons, Inc., 2006.
MedicineNet, Inc., <www.medicinenet.com>
Vegan Action, <www.vegan.org>
VegCooking, <http://www.vegcooking.com/>
Vegetarian Resource Group (VRG), <www.vrg.org>
Vegetarian Society, <www.vegsoc.org>
Nutrients Needing Special Attention
contains no animal products or honey)
egetarian
egan Diets
Vegan diet appropriate (entrée/soup/dessert
[email protected]
(entrée /soup/dessert may contain dairy or egg products)
please contact the RPS Dining Registered Dietitian at
Lacto-Ovo-Vegetarian diet appropriate
Look for these entrees and sides
in addition to many more, served
at IU RPS traditional dining halls
and food courts:
For more information regarding vegetarian and vegan diets
Dietary icons on RPS Dining menus will aid you in determining
entrees/soups/desserts which fit your diet’s parameters
I ron
C alcium
Requires Vitamin D for your body
V itamin B12
to absorb it properly
What it Does
- Assists in oxygenating blood cells
- Helps make neurotransmitters in our brain
- Assists the immune system
How Much An Adult Needs
Per Day:
What it Does
What it Does
- Builds bones and teeth
- Assists the cardiovascular system
- Helps muscles contract
- Transfers nerve impulses
- Helps blood clot and regulate
_the heart’s beat
- Helps your body make red blood cells
- Assists the body in using fats/amino acids
How Much An Adult Needs
Per day: 2.4 micrograms (mcg)
Males 8 mg
Females 18 mg
Where You Can Get It
To improve the absorption of non-heme iron (the iron found in plants)
consume vitamin C at every meal. Sources of vitamin C include citrus
fruits & juices, broccoli, tomatoes, & bell peppers.
Plant Food Sources
- Legumes, tofu; tempeh; dark-green leafy vegetables; ; wholegrains; seeds; some dried fruits like apricots and raisins
Fortified Foods
- Iron-fortified cereals & breads (especially whole-wheat breads)
Supplements
Why You Need It
Long term iron deficiencies cause Anemia
Z inc
Where You Can Get It
How Much An Adult Needs
Per day: 2000 milligrams (mg)
Vitamin B12 can be found in fortified foods and supplements.
This vitamin B12 is synthetically derived from bacteria sources.
Where You Can Get It
Supplements
- Look for ones providing 100% of the Daily Value
Dairy
- Milk, Cheese, Yogurt
Plant Food Sources
- Tofu, Tempeh, Broccoli, Almonds, Soybeans, Bok Choy,
_Okra, Greens (Kale, Collards, Mustard Greens)
Fortified Sources
Supplements
-Talk to your doctor or a registered dietitian before
beginning a supplement routine
!
Some foods contain oxalates that bind
calcium, blocking its absorption. This includes
rhubarb, spinach, swiss chard and amaranth.
Some grain products may contain phytates
that block calcium absorption.
V itamin D
A difficult nutrient to get for
those who do not consume milk or fatty fish
What it Does
- Essential nutrient for body growth
- Essential for repairing body cells
- Essential for energy production
- Assists the immune system
Where You Can Get It
Plant Food Sources
- Whole-wheat bread, whole grains, seeds, nuts, tofu,
_legumes (ex. kidney beans, chick peas),
Supplements
-Zinc supplements taken in high doses can have harmful
side-effects. Talk to your doctor or a registered dietitian
before beginning a supplement routine.
A part of every body
cell & fulfills many critical health functions
What it Does
Helps your body absorb calcium and phosphorus before depositing
them in bones and teeth
How Much An Adult Needs
Per day: 200 international units (IU)
Where You Can Get It
Sunlight
Egg yolks
Fortified Foods
- Few foods are naturally high in vitamin D so most foods
_in the U.S. are fortified
Fortified Foods
- Look for Cyanocobalamin, an easily absorbed
_form of vitamin B12
If the B12 is inactive the body cannot use it.
Inactive sources of B12 include spirulina, tempeh,
miso, and other fermented foods and beverages.
!
Why You Need It
Long term deficiency can result in anemia, fatigue, a smooth tongue,
and very sensitive skin. Severe cases can result in irreversible nerve
damage. A deficiency can be masked and/or progressed if extra folic
acid is taken to treat or prevent iron-deficiency anemia.
Food
8
8
1
1
6
1
1
Vitamin D (IUs)
oz. SILK Very-Vanilla Soymilk
185
oz. SILK Chocolate Soymilk
169
cup cow’s milk (skim, 2%, whole, vit.D) 140-157
cup orange juice, vitamin D-fortified
100
oz. yogurt (fortified w/20% DV vitamin D)
80
whole egg (Vitamin D is found in the yolk)
25
cup cornflakes cereal
20