Sweets & oils -pop, syrup, butter dressings.           -eggs=protine, v-B12, zinc, v-A

Nuts etc. - tofu,  brazil, almonds, seeds.           -protine, calcium, zinc, fiber

Dairy - milk, soy milk, cheese, yoghurt.           -protine, calcum, v-B12, zinc, iodine,   v-D

Fruits and veggies - pepers, mango, kiwi, spinitch.           -Iodine, fiber, v-A-.Dried fruits= calcium. Bananas, spinich=Potasium. Leafy greens =calcium, iron. green veggies=zinc.

Whole Grains - whole grain bread, cereals, oats.           -protine, v-B12, fiber, cerial=v-D

leguems, soybeans - peas, kidneybeans, chickpeas           -protine, iron, zinc, fiber. Soybean=v-b12.

The hardest things for a vegetarian to get in a proper diet are Proteins and amino acids, calcium, vitamin B12, and Iron. All of theese are VERY important. Below are charts that show how much of each you can get from a few of the listed foods.

Protein Chart

Amino-Acid Chart

Iron Chart

Vitamin B12 Chart

Calcium Chart

Oopses and Don'ts

On a dietary level, the most common mistakes vegetarians make are: 1. Over reliance on vegetables and fruits: at the expense of grains and legumes 2. Eating too much fat: for example excessive servings of eggs and dairy produce 3. Developing a `sweet tooth': consuming excessive fruit, refined and other simple carbohydrates 4. Repetitious diet: chosen from too narrow a range of foods, due to ignorance of the many alternatives. 5. Not Researching: not reaserching foods and proper eating habits could make a vegetarian weer and tierd.

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