For people who follow vegetarian diets, the American Dietetic Association has these recommendations:
* Consult a registered dietitian or other qualified nutrition professional, especially during periods of growth, breast-feeding, pregnancy, or recovery from illness.
* Minimize intake of less nutritious foods such as sweets and fatty foods.
* Choose whole or unrefined grain products instead of refined products.
* Choose a variety of nuts, seeds, legumes, fruits, and vegetables, including good sources of vitamin C to improve iron absorption.
* Choose low-fat or nonfat varieties of dairy products, if they are included in the diet.
* Avoid excessive cholesterol intake by limiting eggs, if they are included in the diet, to three or four egg yolks per week.
* For infants, children and teenagers, ensure adequate intakes of calories, vitamin D, calcium, iron, and zinc. (Intakes of vitamin D, calcium, iron, and zinc are usually adequate when a variety of foods and sufficient calories are consumed.)
* If exclusively breast-feeding premature infants or babies beyond 4 to 6 months of age, give vitamin D and iron supplements to the child from birth or at least by 4 to 6 months, as your doctor suggests.
* Usually, take iron and folate (folic acid) supplements during pregnancy.
* In addition, for vegans:
* Use properly fortified food sources of vitamin B12, such as fortified soy beverages or cereals, or take a supplement.
* If sunlight is inadequate, take a vitamin D supplement during pregnancy or while breast-feeding.
* Minimize intake of less nutritious foods such as sweets and fatty foods.
* Choose whole or unrefined grain products instead of refined products.
* Choose a variety of nuts, seeds, legumes, fruits, and vegetables, including good sources of vitamin C to improve iron absorption.
* Choose low-fat or nonfat varieties of dairy products, if they are included in the diet.
* Avoid excessive cholesterol intake by limiting eggs, if they are included in the diet, to three or four egg yolks per week.
* For infants, children and teenagers, ensure adequate intakes of calories, vitamin D, calcium, iron, and zinc. (Intakes of vitamin D, calcium, iron, and zinc are usually adequate when a variety of foods and sufficient calories are consumed.)
* If exclusively breast-feeding premature infants or babies beyond 4 to 6 months of age, give vitamin D and iron supplements to the child from birth or at least by 4 to 6 months, as your doctor suggests.
* Usually, take iron and folate (folic acid) supplements during pregnancy.
* In addition, for vegans:
* Use properly fortified food sources of vitamin B12, such as fortified soy beverages or cereals, or take a supplement.
* If sunlight is inadequate, take a vitamin D supplement during pregnancy or while breast-feeding.
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