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4 Ways to Go Meatless (Page 4)

The Lacto-Ovo-Vegetarian

Eats: Milk, eggs, fruits, vegetables, legumes, whole grains.
Avoids: Meat, poultry, fish.
Needs plenty of: Fortified foods, such as cereals, to supplement certain nutrients that meat typically provides, such as vitamin B12 and iron; milk or fortified soymilk for calcium and vitamin D; soy products, peanuts and legumes for zinc; plant sources of iron—dried fruits, legumes, seeds, vegetables like broccoli and spinach, and whole grains eaten along with sources of vitamin C, such as orange juice; use iodized salt.
Should consider these supplements: One-a-day-type multivitamin to ensure adequate vitamin B12 and iron; omega-3 fats (DHA/EPA derived from algae).

Next: The Vegan »


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