Come up with a checklist for vegetarians to use to get nutrients

Protein Sources

Include a variety of plant-based protein sources such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, and edamame.

Incorporate whole grains like quinoa, brown rice, and whole wheat bread, which also provide protein.

Include nuts and seeds such as almonds, walnuts, chia seeds, and flaxseeds, as they are rich in protein.

Iron Sources

Consume iron-rich foods such as leafy greens (spinach, kale, Swiss chard), lentils, tofu, quinoa, fortified cereals, and dried fruits (raisins, apricots).

Enhance iron absorption by consuming vitamin C-rich foods alongside iron sources. Examples include citrus fruits, berries, tomatoes, and bell peppers.

Avoid consuming iron blockers like coffee, tea, and calcium supplements during meals to maximize iron absorption.

Calcium Sources

Incorporate calcium-rich foods like dairy alternatives (fortified plant-based milk, tofu), leafy greens (collard greens, bok choy), sesame seeds, almonds, and calcium-set tofu.

Ensure adequate vitamin D intake to enhance calcium absorption. This can be through sunlight exposure or fortified foods like orange juice and cereals.

Consider calcium supplements if dietary intake is insufficient, but consult a healthcare professional before starting any new supplements.

Vitamin B12 Sources

Include vitamin B12-fortified foods like plant-based milk, cereals, nutritional yeast, and meat substitutes.

Consider taking a vitamin B12 supplement as it is challenging to obtain sufficient amounts solely through a vegetarian diet.

Regularly monitor vitamin B12 levels with blood tests to ensure adequacy.

Omega-3 Fatty Acid Sources

Incorporate plant-based sources of omega-3 fatty acids such as flaxseeds, chia seeds, walnuts, hemp seeds, and algae-based supplements.

Consider including an algae-based omega-3 supplement if dietary intake is insufficient.

Limit intake of omega-6 fatty acids by reducing the consumption of processed foods and vegetable oils.

Vitamin D Sources

Ensure adequate vitamin D levels through sunlight exposure, especially during the summer months.

Consume vitamin D-fortified foods like plant-based milk, orange juice, and cereal.

Consult a healthcare professional to determine if vitamin D supplements are necessary, especially during winter or for individuals with limited sun exposure.

Zinc Sources

Include zinc-rich foods such as legumes, nuts, seeds, whole grains, and fortified cereals.

Optimize zinc absorption by soaking, sprouting, or fermenting legumes and grains.

Avoid excessive intake of phytates (found in whole grains and legumes) as they can hinder zinc absorption.

Remember, it is essential to individualize nutrient needs based on age, gender, activity level, and any specific dietary restrictions. Consulting a registered dietitian or healthcare professional is recommended for personalized guidance.