If you're on diet or practicing the vegetarian style, you must consider these also. Make sure you include each of these nutrients in your meals...
- Protein: Soy products like tofu, nuts, and seeds; legumes such as lentils, dried beans or peas; or meat substitutions. Lacto- ovovegetarian and lacto-vegetarians can get protein from eggs and cheese
- Calcium: Dark vegetables like broccoli and spinach, or select calcium- enriched soymilk, tofu, or juices.
- Vitamin B-12: Lacto-ovovegetarian and lacto-vegetarians can get B-12 from milk, eggs, or cheese. For vegans, try fortified soy supplements, enriched cereals, or supplements.
- Iron: Enriched cereals and whole-grain products, spinach, and prunes. Your body will absorb even more iron if you eat it with foods high in vitamin C, like oranges and strawberries.
- Zinc: Whole grains, wheat germ soy products, nuts.
