Power Up with Plants
A Guide to Plant-Based Eating at Stony Brook University
Vegetarian
A vegetarian diet consists of non-animal based foods products including – a variety
of grains, nuts, fruits, vegetables, and other non-meat products. Vegetarian diets
have been classified based on food groups that may be included.
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Lacto-vegetarians include dairy products, such as milk, cheese, yogurt and butter. Foods like meat,
fish, poultry and eggs, as well as foods that contain them are excluded.
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Ovo-vegetarians exclude meat, poultry, seafood and dairy products, but allow eggs.
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Lacto-ovo vegetarians exclude meat, fish and poultry, but allow dairy products and eggs.
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Pescatarians exclude meat and poultry, dairy, and eggs, but allow fish.
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Pollotarians exclude meat, dairy and fish, but allow poultry.
Vegan
A vegan diet excludes all meat, fish, poultry, dairy products, and eggs. Here on campus,
both East and West Side Dine-In locations have dedicated Vegan Stations where menu
items change daily.
Look out for CulinArt’s Vegetarian
and Vegan
icons when dining throughout campus.
Sneaky Ingredients
When dining on campus, be sure to consider all of the ingredients that make up a certain
dish to confirm that it meets your dietary preferences. Stocks, bases, dressings and
sauces are common items that can change whether a menu item may be vegan or vegetarian.
You can find all of our ingredients to our menu items at
www.stonybrook.edu/dining/locations/menus.
Benefits of Eating Plant-Based
Following a plant-based diet has been linked to a multitude of health benefits. Vegetarian
and vegan diets tend to be higher in fiber, phytochemicals, antioxidants, and vitamins
and minerals. The addition of these beneficial nutrients can help lower the risk of
cardiovascular disease, hypertension, and other chronic diseases.
In addition to health benefits, plant based diets are also good for the environment.
Choosing more plant foods and less meat and poultry can help reduce carbon emissions,
waste byproducts and water use..
Plant-Based Nutrition
Keep these key nutrients in mind when following a vegan or vegetarian diet...
Protein.
Plant based sources of protein are lower in saturated fat and higher in fiber.
- Legumes: beans, peas, lentils
- Soy products: tofu, tempeh
- Nuts and nut butters
- Dairy products: milk, yogurt, cheese
- Eggs
Vitamin D.
Look for these fortified sources of vitamin D:
- Orange juice
- Ready-to-eat cereals
- Eggs
- Dairy products: milk, yogurt, cheese
Calcium.
To maintain your strong bones and meet your calcium needs on a plant-based diet, consider
adding these items at meal time:
- Dairy products: milk, yogurt, cheese
- Tofu
- Leafy greens
- Spinach
- Broccoli
- Soy or nut milks – fortified with calcium
- Orange juice – fortified with calcium
Iron.
Try these plant-based ways to pump up your iron intake:
- Beans
- Dark leafy greens
- Fortified ready to eat cereals
- Whole grain products
- Plus, try increasing your vitamin C intake to help increase iron absorption!
Vitamin B12.
This vitamin is important in maintaining health, so look for these sources:
- Dairy products: milk, yogurt, cheese
- Eggs
- Fortified rice or soy milks
- Fortified ready-to-eat cereals
Download Plant Based Eating PDF
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