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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Many people choose to stay vegetarian or vegan; they need protein and nutrients like omega-3, three fatty, vitamin B12 and iron acids from plant-based resources. Let's see how you can get:
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Always ensure that you are getting your daily protein requirement. Plant-based sources include seitan, tofu, tempeh, quinoa, and legumes. Protein powders are also available.
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Iron is found in iron-rich foods like lentils, dark leafy greens, beans, nuts, quinoa, and pumpkin seeds.
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You can go for supplements or fortified foods; plant-based sources may not be enough. Multivitamins can also help.
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Add plant-based sources like chia seeds, walnuts, flaxseeds, hemp seeds or algae-based supplements.
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Consume plant-based calcium sources like tofu, leafy greens, soybeans, ragi, and sesame seeds. After getting advice from doctors, you can also take supplements.
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Vitamin D can be obtained from sunlight exposure, or you can take vitamin D supplements.
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Add plant-based sources such as whole grains, nuts and seeds, and legumes and consider iodized salt or sea vegetables for iodine.
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Plan meals with vegetables, whole grains, fruits, nuts and seeds, and legumes and consider fortified foods or supplements as needed.
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Focus on whole, nutrient-dense foods, and consult an expert for dietary recommendations.
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