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Meatless Monday: How to Balance a Vegetarian Diet?

Pay attention to the intake of protein, calcium, iron, zinc and vitamin B12.

The recommendation for protein is 0.43 grams per pound of weight. One cup of cooked dried beans contain 12 grams of protein; a cup of soy milk or soy yogurt contains 7 grams of protein; 4 ounces of tofu contains 9 grams; a tablespoon of peanut butter contains 4 grams.

Great sources of calcium are green leafy vegetables such as Swiss chard, kale and collard greens, tofu, dried figs, sesame paste (sesame butter, tahini), soy milk or orange juice.

Foods that are high in iron are spinach, broccoli, black-eyed peas, chickpeas, lentils and pinto beans.

Vitamin B12 supplements must be considered to avoid a deficiency. (5 to 10 micrograms daily)

The Vegetarian Resource Group has great resources. In the United States, there is a pending lawsuit against the government for not including vegetarian options in their national food guide. The suit was launched by the Physicians Committee for Responsible Medicine. The point is that in North America more people are demanding options beyond the home for those who want to become vegetarians.

Turn your Monday into Meatless Monday, give yourself a chance to become vegetarian once a week, which is good for yourself, good for environment and good for animals! One small step makes a big difference!


anonymous Auckland, New Zealand

I think vegeterian option should be more than just mondays.Its good start but try tobe everyday.