Vegetarian Nutrition

Key Nutrients to Focus On

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  Protein

  Protein provides the essential building blocks for your blood, bones, cartilage, muscles, and skin. When you cut out meat, you can easily meet your daily needs by combining traditional crops with plant-based proteins.
  

  • Local & Cultural Sources: Tofu, edamame, and soy products (perfect for vegetarian adobo or tokwa dishes).
  • Lentils and Beans: Monggo beans (mung beans), chickpeas, and kidney beans.
  • Nuts & Seeds: Peanuts, cashews, and chia seeds.
  • Other Sources: Whole grains (like brown rice), eggs, and dairy products (if you are not strictly vegan).
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  Iron

  Iron carries oxygen throughout your body. A deficiency can cause iron-deficiency anemia, leaving you weak, fatigued, and unable to concentrate in class.
  Tip for Absorption: Plant-based (non-heme) iron is absorbed better when paired with Vitamin C. Try squeezing fresh calamansi or lemon juice over your meals!
  

  • Local & Cultural Sources: Dark leafy greens like malunggay (moringa) leaves, kangkong (water spinach), taro leaves (luau), and sweet potato tops (talbos ng kamote).
  • Other Sources: Iron-fortified breakfast cereals, enriched breads, brown rice, whole-wheat pasta, monggo beans, and raisins.
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  Zinc

  Zinc contributes to growth, development, and proper immune function, essential for staying healthy during stressful exam weeks.
  

  • Local & Cultural Sources: Whole grains, pumpkin seeds, and local legumes.
  • Other Sources: Cheese, milk, zinc-fortified breakfast cereals, wheat germ, nuts, and soy products. Note: Milk and shellfish are also excellent sources if your diet permits them.
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  Calcium & Vitamin D

  These two work together to build strong, resilient bones. While we are blessed with abundant sunlight in Laie to help our bodies produce vitamin D, balancing it with dietary calcium is key.
  

  • Local & Cultural Sources: Taro leaves, malunggay, calcium-set tofu, and bok choy.
  • Other Sources: Fortified non-dairy milks (soy, almond, or coconut milk enriched with calcium), fortified orange juice, fortified cereals, and dairy products like yogurt and cheese.
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  Vitamin B12

  Vitamin B12 is primarily found in foods of animal origin. If you are a vegetarian who still eats eggs and dairy, you are likely getting enough. Strict vegetarians or vegans must intentionally supplement this nutrient.
  

  • Key Sources: Vitamin B12-fortified foods (such as nutritional yeast, fortified soy or plant milks, meat substitutes, and fortified breakfast cereals).
  • Recommendation: If you follow a strict vegan diet, consider a daily Vitamin B12 supplement of no more than 100% of the Daily Value (DV).