Being a vegetarian

People choose to be effectively informed, for many reasons and many vegetarian's families that the nutritional needs of their families. But to ensure the handling of the vegetarian diet that all the essential nutrients can be achieved, can be challenging for newcomers. One thing is certain: a vegetarian in order to ensure that all nutritional needs are met adequately and the growth is on the right track and that education and takes some effort on the part of the Family Meal Planner.
For families vegetarian protein, calcium, iron and zinc is more than just what's for dinner: they are essential nutrients that need to build a strong and healthy body. But how vegetarians get enough of these vitamins and minerals? For those who wonder from the vegetarian route or where to start their diet as a vegetarian, here are some points to consider.

Protein: There are several groups of nutrients to take some effort on the part of vegetarians, and the protein is one of the biggies. For those removed, only the meat but still eat eggs and dairy products, protein needs can thus be easily reached. The amount of protein we need is not great, especially if you eat dairy products and eggs. But for those who cut all animal products, the challenge becomes more difficult. You can not fully in the peanut butter and say you're a vegetarian. We need diversity and we must be open to options from high-quality protein. Good sources of protein for vegetarians include nuts and seeds, legumes such as beans and lentils, soy, wheat, eggs and dairy products.

Calcium: Dairy products are obviously a well-known source of calcium, but for those who do not consume milk products, soy products and calcium. Although, because calcium soy milk (and sinks to the bottom of the container) is added, every time they drink when shaken. It should also enriched with vitamin D

Iron: Iron deficiency is widespread, especially among children in general, and vegetarians should pay special attention to ensure an adequate intake of iron, because iron tends to be not absorbed by the body and iron from plant-animal. Get whole grains and fortified, and iron-fortified cereals, dark green leafy vegetables and dried fruits.

Vitamin B-12: Vitamin B-12 is naturally found in animal products. For vegetarians, vitamin B-12 be added to the diet through fortified soy milk or nuts, yeast and food and fortified breakfast cereals.

Zinc: Zinc is found in many foods, particularly in connection with foods that are rich in protein. A vegetarian diet often contains less zinc from a diet of meat, so it is for vegetarians to eat plenty of foods rich in this vital mineral are important. Good sources for vegetarians are dairy products, legumes such as beans and lentils, yeast, nuts, seeds and grains. Pumpkin seeds are one of the most concentrated vegetarian food sources of zinc.