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Nutrition for Vegetarians

Since vegetarians choose not to eat meat there are many nutrients that can easily be missed because they consume mostly plant-based food. There are a few nutrients that vegetarians need to be extremely aware of and make sure they consume enough each day. Protein is harder to come by when eating vegetarian, sources include milk products, eggs, beans, nuts, peas, and soy products. Also, iron is needed because it carries oxygen in the blood. Iron is found in iron-fortified breakfast cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, and dried fruits. Calcium is important in all diets and it can be found in soymilk, orange juice, dark-green leafy vegetables, and milk. Zinc is necessary for many biochemical reactions and it also helps the immune system function properly. Sources of zinc include beans, wheat germ, pumpkin seeds, and milk. Lastly, Vitamin B12 is important and is found in milk products, eggs, and foods that have been fortified with vitamin B12. Vegetarians should build their meals around protein sources that are low in fat. Make sure to do the research necessary if you are choosing to eat vegetarian as your body needs nutrients to be able to be as healthy as possible.