vegetarian diet
The vegetarian diet, as with any diet is to consume a wide variety of foods including vegetables, fruit, vegetables, whole grains, nuts, seeds and beans such as chickpeas, beans and lentils. It is important to reduce the use of fat and sugar.
The beans, chickpeas, spinach, beet greens, whole wheat, prune juice and dried fruits are excellent source of iron absorption.

Vitamin C increases iron absorption. Vitamin C include citrus juices, tomato, cabbage or broccoli. The calcium in the vegetarian diet is achieved through consumption of corn tortillas, greens, spinach, figs, cabbage, broccoli, low fat dairy products, tofu prepared with milk Calcium-fortified soy.

In a vegetarian diet, vitamin B12 is achieved by the ingestion of dairy products and eggs, marine algae or through supplementation.
Daily consumption of products of plant origin provides adequate amounts of essential amino acids the body needs to produce proteins. Sources of protein in the vegetarian diet are whole grain breads, cereals, peanut butter, soy milk, nuts, tofu and low fat cheese.