Hi. I am trying to become a vegetarian. Right now, I am eating at least 3 vegetarian meals a week. I still eat some chicken and fish, cheese and eggs. How do I know I am getting enough protein and iron in my diet? What do you suggest I add to my staples?
Actually, dark leafy green vegetables are full of protein and many other minerals, so by adding such things as spinach, kale, and broccoli to your diet you'll be getting some much needed nutrients. Beans, nuts and seeds are full of iron and protein, by replacing meat with them, you'll be getting more protein because these forms of protein are more readily available to the body than that of meat products. Whole grains are full of carbohydrates, vitamins and minerals, and proteins, so by consuming the 6 - 11 recommended servings along with a wide range of vegetables, beans, nuts and seeds, and whole grains, you will be assured to get the necessary macro- and micronutrients you need.
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