vegetarians to obtain allthe essential amino acids needed forhealth the other andcreates peas lentils and peanuts NutsSeeds Legumes beans nutritional needs by selecting a wide variety be ID: 211583
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y products, eggs, and fish.¥Pa rt i a l - ve g e t a r i a n seat all foodsexcept vegetarians to obtain allthe essential amino acids needed forhealth the other andcreates peas, lentils, and peanuts): Nuts/Seeds + Legumes (beans, nutritional needs by selecting a wide variety be healthy. It is important to select foods that are low in saturated fat andhigh in fiber when planning any diet. meet their needs with plant sources and/or fortified foods. Milk!ProductsNot all vegetarians consume four or more servings of veg-etables vitamin C-rich foods (such ds, mustard greens, kale, andbroccoli), and drink a glass of calcium-fortified orange juice each day.Vegetarianism...!More!Than!Just!Eating!VeggiesSTUDENT!NUTRITION!AWARENESS!CAMPAIGN(Continued)*suggested amounts based on a 2,000 calorie diet¥1/2 oz nuts (7 walnut halves,8 cashews, 12 almonds, 20 peanuts, 24 pistachios¥1/2 oz seeds (such as pumpkin, sunflower, squash, cup cooked dry peas(such aschickpeas, specific recommendations.Suggestions!for!Additional!InformationVegetarian diets require careful planning to ensure ve fibers. Another reason to makesure you receive an adequate intake of vitamin B12 is that a high folate intake, which is com-mon among vegetarians, can disguise vitamin B12 deficiency. Eggs and dairy products con-tain vitamin B12, so it is not a concern for most lacto-v vegans to obtain vita-min B12 from fortified food sources such as soy milk and breakfast cereals or a supplement.Vitamin nutritional needs by selecting a wide variety be healthy. It is important to select foods that are low in saturated fat andhigh in fiber when planning any diet. meet their needs with plant sources and/or fortified foods. Milk!ProductsNot all vegetarians consume four or more servings of veg-etables vitamin C-rich foods (such ds, mustard greens, kale, andbroccoli), and drink a glass of calcium-fortified orange juice each day.Vegetarianism...!More!Than!Just!Eating!VeggiesSTUDENT!NUTRITION!AWARENESS!CAMPAIGN(Continued)*suggested amounts based on a 2,000 calorie diet¥1/2 oz nuts (7 walnut halves,8 cashews, 12 almonds, 20 peanuts, 24 pistachios¥1/2 oz seeds (such as pumpkin, sunflower, squash, cup cooked dry peas(such aschickpeas, specific recommendations.Suggestions!for!Additional!InformationVegetarian diets require careful planning to ensure ve fibers. Another reason to makesure you receive an adequate intake of vitamin B12 is that a high folate intake, which is com-mon among vegetarians, can disguise vitamin B12 deficiency. Eggs and dairy products con-tain vitamin B12, so it is not a concern for most lacto-v vegans to obtain vita-min B12 from fortified food sources such as soy milk and breakfast cereals or a supplement.Vitamin