"My Diet and Weight Loss"

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The more variety you bring to your vegetarian diet, the better the chance youll meet all your nutritional needs.. Other sources of protein include soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains. Experiment with new meal ideas. Vegans can vitamin from some enriched cereals, fortified soy products or by taking supplement that contains this vitamin. Good sources of zinc include whole grains, soy products, nuts and wheat germ. Start with what you know. Tofu enriched with calcium and fortified soy milk and fruit juices are other options.

Iron. Use soy cheese or nutritional yeast flakes, which are available in health food stores. This vitamin is found almost exclusively in animal products, including milk, eggs and cheese. Or make fajitas using extrafirm tofu rather than chicken. Like vitamin iron is crucial component of red blood cells. Tofu enriched with calcium and fortified soy milk and fruit juices are other options. Cheese. To help your body absorb nonanimal sources of iron, foods rich in vitamin such as strawberries, citrus fruits, tomatoes, cabbage and broccoli at the same time you consume ironcontaining foods.

Other sources of protein include soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains. Drink fortified soymilk, rice milk or almond milk in place of cows milk. In baked goods, use canola oil. For an eggfree omelet use tofu instead of eggs. Protein. You be surprised to find that some dishes require only simple substitutions. Milk. Make list of meatless meals you already prepare regularly, such as spaghetti with tomato sauce or vegetable stirfry. Experiment with new meal ideas.

This mineral helps build and maintain strong teeth and bones. Zinc. Cheese. Your body needs vitamin to produce red blood cells and prevent anemia. For example, you can make vegetarian chili by leaving out the ground beef and adding an extra can of black beans or soy crumbles. The more variety you bring to your vegetarian diet, the better the chance youll meet all your nutritional needs.. For an eggfree omelet use tofu instead of eggs. Protein. Calcium. In baked goods, use canola oil. Vegans can vitamin from some enriched cereals, fortified soy products or by taking supplement that contains this vitamin.