Foods Fortified with Calcium

 Foods fortified with calcium, such as cereal, orange juice, and soy, almond and rice milk Omega-3 fatty acids: Omega-3s are important for heart and brain health. Sources of omega-3s include:

 Fatty fish, such as halibut, mackerel, salmon, herring, and sardines (this only applies to pescatarians and semi-vegetarians)

 Nuts and seeds, such as walnuts, pumpkin seeds, ground flaxseed, canola oil, chia seeds

 Soybeans and soy oil

 Foods fortified with omega-3s, such as bread, eggs, juice, and milk Protein: If you eat fish and/or eggs and dairy getting enough protein will not be a concern for most people. Protein sources also include:

 Soy foods, such as soy nuts, soy milk, tempeh and tofu.

 Seitan (made of gluten).

 Vegetarian meat substitutes. Just watch for products that are high in sodium.

 Legumes, beans, and lentils.

 Nuts, nut butters, seeds, and whole grains.

 Dairy products such as milk, yogurt, and cottage cheese. These foods do not need to be combined in the same meal to get enough protein.53 The Dietary Guidelines 2015-2020 includes a Healthy Vegetarian Pattern that was adapted from the Healthy U.S.-Style Pattern, modifying amounts recommended from some food groups. The current Healthy Vegetarian Pattern includes changes in food group composition and amounts, based on assessing the food choices of vegetarians.