List three facts that vegetarians and vegans need to know to be able to plan and eat a balanced diet. Use simple words
1. Make sure to include a variety of plant-based protein sources in your meals, such as beans, lentils, tofu, and quinoa, to ensure you are getting all the essential amino acids your body needs.
2. Get enough iron by including sources like leafy green vegetables, dried fruits, and fortified cereals in your diet. Pairing iron-rich foods with vitamin C-rich foods, like citrus fruits, can help with absorption.
3. Don't forget about important nutrients like calcium, vitamin D, and B12, which can be lacking in a vegetarian or vegan diet. Include fortified plant-based milk, tofu, and nutritional yeast to ensure you are meeting your needs.