Meeting the RDAs with a vegetarian diet

Vegetarian diets can be planned for nutrient adequacy and positive health outcomes. To assist with meal planning and dietary evaluation, food guides for vegetarians are presented. In most cases, lactovegetarians and lacto-ovovegetarians do not require additional fortified foods or supplements. All strict vegetarians or vegans require a supplementary source of vitamin B₁₂ and vitamin D if exposure to sunlight is not adequate. Vegan children, adolescents, and women need a regular, reliable, and identified source of calcium either as food, fortified food, or supplement. The nutritional consequences of vegetarian diets at different stages of the life cycle are discussed.