Ask a dietician

Q: I'm beginning to exclude all meats from my diet. How can I make up for the nutrients I will be missing?

A: Choose a vegetarian eating plan that is low in fat and that provides all of the nutrients your body needs. Food and beverage sources of nutrients that may be lacking in a vegetarian diet include:

* Iron: cashews, spinach, lentils, garbanzo beans, fortified bread or cereal.

* Calcium: dairy products, fortified soy-based beverages, tofu made with calcium sulfate, collard greens, kale and broccoli.

* Vitamin D: fortified foods and beverages including milk, soy-based beverages or cereal.

* Vitamin B12: eggs, dairy products, fortified cereal or soy-based beverages, tempeh and miso (tempeh and miso are foods made from soybeans).

* Zinc: whole grains (especially the germ and bran of the grain), nuts, tofu and leafy vegetables (spinach, cabbage, lettuce).

* Protein: eggs, dairy products, beans, peas, nuts, seeds, tofu, tempeh and soy-based burgers.

- Indi Maharaj, RD, Erlanger's Chattanooga LifeStyle Center

Readers: To submit a question for a professional dietitian, e-mail it to Anne Braly at abraly@timesfreepress.com. See this space each week.

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