【A balanced vegetarian diet】Vegetarians should maintain a balanced diet in order to get sufficient nutritional intake. Protein, vitamin B12 and calcium intake are essentially important to vegetarians.
As vegetarians are not able to get all the essential amino acids from animal based products, they have to consume a wide variety of vegetable based food, legumes and grains in order to provide the body with all the essential amino acids.
Vitamin B12 is also one of the nutrients that vegetarians are prone to lack. Therefore, vegetarians should consume a wide variety of vitamin B12 fortified food in order to get sufficient intake.
Lastly, vegetarians should also be aware of their calcium intake. Plant based milk, dark green vegetables, soy products or calcium added soymilk are some food sourecs for vegetarins to get their calcium intake. Moreover, exposure to sunlight is also a best way for the body to produce vitamin D which can help with the absorption of calcium in the body.
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