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Make Over Your Diet

Getting Complete Nutrition

Getting complete nutrition is simple. Start by building your meals from fruits, vegetables, grains, and legumes, and see the information on vitamin B12 below.

Protein: Beans, vegetables, and grains provide plenty of protein, even without intentionally combining them in any particular way. Some that are especially protein-rich include beans, spinach, broccoli, asparagus, mushrooms, and soy products.

Iron: You’ll find plenty of iron in green leafy vegetables and in beans and other legumes.

Calcium: Calcium is found in green leafy vegetables, such as broccoli, kale, or collards, as well as in beans (see more healthful sources of calcium) .  Because diets rich in animal products cause the body to lose calcium, a person on a vegan diet may need less calcium to stay in calcium balance.

Vitamin B12: Any common multiple vitamin will provide plenty of vitamin B12. You’ll also find it in fortified cereals, such as Kellogg’s Corn Flakes, Product 19, or Total, and in fortified soymilk and other products.

Meal Planning Guidance.   You can choose the foods to include in your routine, and we’ll make it easy by giving you suggestions. If you like, we’ll also give you recipes and a shopping list.  Start by creating a free account (or login if you're already registered) to automatically access your personal meal planner and shopping list every time you log in.

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