What should a vegetarian eat to ensure a balanced diet?

A vegetarian diet should include a diverse mix of fruits, vegetables, grains, healthy fats and proteins. To replace the protein provided by meat in your diet, include a variety of protein-rich plant foods like nuts, seeds, legumes, tempeh, tofu and seitan.

What should a teenage vegetarian eat?

What nutrients should vegetarian teens be concerned about?

• Iron – choose whole grain breads and cereal, dark green leafy vegetables, dried fruit, eggs, beans, lentils, and nuts.
• Calcium and vitamin D – consume at least 2 cups of milk or fortified soy beverages each day.

What can a vegetarian eat so they have enough protein in their diet?

How Do Vegetarians Get Enough Protein?

• Eggs. Eat your eggs however you like them prepared.
• Nut butter. Consider eating toast with almond butter, which is packed with protein and heart-healthy fats.
• Steel-cut oatmeal. Try making these no-bake protein bars.
• Green vegetables.
• Nuts and seeds.
• Beans.
• Soy products.
• Lentils.

How do you ensure adequate protein intake in a vegetarian athlete?

Vegetarian and vegan athletes can consume adequate protein intake through consumption of a variety of foods such as beans, legumes, nuts, seeds, whole grains, and soy products. The bioavailability of protein (lower in essential amino acids) may be lower in some plant foods such as cereals versus beans and soy foods.

What class of vegetables is most important for vegetarians?

Top 10 Healthiest Vegetables to Include in Your Vegan Diet

1. Broccoli is One of the Healthiest Vegetables. Make sure to load your plate up with tons of broccoli.
2. Brussel Sprouts. There is a lot to say about these tiny green brussel sprouts.
3. Sweet Potato. Sweet potato mash, anyone?
4. Spinach.
5. Garlic.
6. Kale.
7. Asparagus.
8. Peppers.

What are the signs of protein deficiency?

Signs and symptoms of protein deficiency

• Skin, hair and nail problems.
• Loss of muscle mass.
• Increased risk of bone fractures.
• Bigger appetite and increased calorie intake.
• Risk of infections.
• Fatty liver.
• May inhibit proper body growth in children.

What is the recommended protein intake for vegetarian endurance athletes?

Some guidelines suggest that people on a vegan diet consume more protein, because plant proteins have a slightly lower digestibility than animal proteins; however this difference in digestibility is small, and for athletes, a maximum protein intake of about 1.8 grams per kg of body weight is still recommended, whether …

Do vegetarian athletes need supplements?

Vitamins and Minerals: Vitamins and minerals are an essential part of the diet of all athletes. Vegetarian athletes may need to pay particular attention to a handful of nutrients which are either found less abundantly in vegetarian foods or are less well absorbed from plant compared to animal sources.