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Choosing vegetarian eating plan tips

By: Meg Dilts

Choose a vegetarian eating plan that is low in fat and that provides all of the nutrients your body needs. Food and beverage sources of nutrients that may be lacking in a vegetarian diet are listed below.
  • Iron: cashews, spinach, lentils, garbanzo beans, fortified bread or cereal
  • Calcium: dairy products, fortified soy-based beverages, tofu made with calcium sulfate, collard greens, kale, broccoli
  • Vitamin D: fortified foods and beverages including milk, soy-based beverages, or cereal
  • Vitamin B12: eggs, dairy products, fortified cereal or soy-based beverages, tempeh, miso (tempeh and miso are foods made from soybeans)
  • Zinc: whole grains (especially the germ and bran of the grain), nuts, tofu, leafy vegetables (spinach, cabbage, lettuce)
  • Protein: eggs, dairy products, beans, peas, nuts, seeds, tofu, tempeh, soy-based burgers

Source: National Institutes of Health


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Date Added: 2009-04-12 Views : 185

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