Healthy Eating for Vegetarians
Adopting a healthy vegetarian diet isn't just taking meat off your plate and eating what's left. You need to take extra steps to ensure you're meeting your daily nutritional needs. A well-balanced vegetarian diet consists mostly of plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds.
You need to ensure that you are getting all the nutrients your body needs. The more restrictive your diet, the harder it is to get everything you need. You need to be conscious that you are getting all the required vitamins and nutrients
•Protein – eggs and dairy products, soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains
•Calcium – dark green vegetables (spinach, turnip, collard greens, kale, and broccoli), tofu enriched with calcium and fortified soy milk, fruit juices
•Vitamin B-12 – milk, eggs, and cheese, enriched cereals, fortified soy products, a vitamin supplement...