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Old 08-03-2004, 10:46 AM   #4
mauvaisroux
Bewitchin' in the kitchen
 
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Join Date: Feb 2002
Location: Canada
Posts: 11,575

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Hi Pressingon!

Hope this helps

Whole grains, legumes, vegetables, seeds and nuts all contain both essential and non-essential amino acids.

Meat alternatives to get protein/iron :Soy, tofu, seitan, dried beans, spinach, kelp, also enriched grain products,brewer's yeast and dried fruits are all good plant sources of iron.

Vitamin B-12: can be found in some fortified (not enriched) breakfast cereals, fortified soybeverages, some brands of nutritional (brewer's) yeast and other foods (check the labels), as well as vitamin supplements.

Vitamin D: take in vitamin supplement

Calcium: Vegetable greens such as spinach, kale and broccoli, and some legumes and soybean products, are good sources of calcium from plants.

Zinc: Zinc is needed for growth and development. Good plant sources include grains, nuts and legumes.

Keep your intake of sweets and fatty foods to a minimum. These foods are low in nutrients and high in calories.

Choose whole or unrefined grain products when possible, or use fortified or enriched cereal products.

Use a variety of fruits and vegetables, including foods that are good sources of vitamins A and C.

If you use milk or dairy products, choose fat-free/nonfat and low-fat varieties.

I will try to post some more info for you when I get home from work
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