I am a vegetarian – whats the best diet to ensure that all my nutritional needs are met?
Eat plenty of fruits, vegetables, beans, nuts, seeds, whole grains (such as brown rice, quinoa, wheat berries, bulgur, amaranth), and whole-wheat products. The nuts (almonds, peanuts, and walnuts), seeds, whole grains, and whole wheat will provide a nice dose of protein. Strive for adequate calcium – choose calcium-fortified foods, such as cereal, orange juice, soy milk, reduced-fat cheese and yogurt. If you’re pre-menopausal, you might need additional iron, so make sure you eat plenty of iron-rich foods such as raisins, spinach, black beans, nuts, and tofu. To fill in the gaps, take a multivitamin each day (something like Centrum is fine – nothing fancy).
