Protein, Calcium, and Iron sources for Vegetarian Families

Protein

v  Protein is important for growth and repair of many parts of the body, including muscle, tissue, bones, and even DNA. While meat is a high source of protein, protein is also found in the following lacto-ovo vegetarian foods:

v  Milk

v  Yogurt (Greek yogurt is a higher source than regular)

v  Eggs and egg whites

v  Tofu and other soy products

v  Beans and legumes

v  Nuts and seeds

v  Whole grains such as quinoa, oatmeal, brown rice, or whole wheat flour

v  Veggie burgers/meat-free alternatives

Calcium

v  Calcium is important for bone strength, muscle contraction, and vitamin D absorption. Calcium is especially important for children, because they are in the bone-building stage of their life. Calcium is found in the following foods:

v  Milk

v  Yogurt

v  Calcium fortified orange juice, soy milk, tofu

v  Dark, leafy green vegetables such as kale, broccoli, and collard greens

v  Veggie burgers/meat-free alternatives

Iron

v  Iron is important for healthy red blood cells by allowing them to carry oxygen throughout the body. Without enough iron, you risk becoming anemic, which can lead to a constant state of fatigue. Meat is an important source of iron, but iron is also found in the following vegetarian foods:

v  Dark, leafy green vegetables including spinach and Swiss chard

v  Soy products such as tofu and soymilk

v  Beans and legumes

v  Nuts and seeds

v  Dried fruits including apricots, prunes, and raisins

v  Potatoes

v  Veggie burgers/meat-free alternatives