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A vegetarian diet can be a very healthy option if done correctly. Lacto/ovo vegetarians obtain protein from dairy and eggs. Vegetarians obtain the calcium they need from raw nuts, sesame seeds, orange, prunes and figs. Their vitamin D comes from dark leafy green vegetables, milk butter, broccoli, calcium fortified tofu, calcium and vitamin D-fortified soy milk. Their vitamin B-12 comes from fortified soy milk, fortified cereal, feremted soy products, miso, tempeh, nori, kombu and dulse. Iron is obtained from dark green vegetables, legumes and dried foods. These need to be eaten with high vitamin C foods such as citrus, tomatoes and potatoes in order to increase iron absorption. Magnesium is obtained from cereals, green leafy vegetables, chocolate and wheat germ. Potassium is obtained from most fruits and vegetables and wheat germ. Zinc is obtained from yogurt, tofu, whole grains, peas, nuts and legumes. Soy beans are a good source of protein. A balanced vegetarian diet requires four whole-grain foods, three vegetables and two fruits per day; fruit, vegetable and nut snacks; a healthy cracker or chip snack can be eaten once a day; desert is to be eaten at the end of a meal; and regular exercise.
Source: summary of medical news story as reported by Express Newsline
About: Vegetarian diets can include all required vitamins and nutrients
Date: 16 January 2005
Source: Express Newsline
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