Eats: Fruits, vegetables, legumes, whole grains.
Avoids: Meat, dairy, fish, eggs and sometimes other animal-derived foods, such as honey and gelatin.
Needs plenty of: Fortified foods, such as soymilk and breakfast cereals fortified with calcium, vitamin D and vitamin B12; an assortment of soy, grains and beans (for protein); 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; soy products, peanuts and legumes for zinc; use iodized salt.
Should consider these supplements: One-a-day-type multivitamin to ensure adequate B12 and iron, calcium and vitamin D; omega-3 fats (DHA/EPA derived from algae).
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