Question 1

What do vegetarians eat for protein?

Accepted Answer

Vegetarian protein sources include: eggs (13g per 100g), Greek yogurt (10g), cottage cheese (11g), cheese (25g), tofu (8g), lentils (9g), beans (9g), and quinoa (4g). Dairy and eggs make hitting protein goals easier than vegan diets.

Question 2

Is vegetarian healthier than eating meat?

Accepted Answer

Studies show vegetarians have lower rates of heart disease, high blood pressure, type 2 diabetes, and certain cancers. However, a healthy diet depends on food choices, not just avoiding meat. Processed vegetarian foods can be unhealthy.

Question 3

What nutrients should vegetarians monitor?

Accepted Answer

Vegetarians should monitor: iron (plant sources are less absorbable), zinc, omega-3 fatty acids, and vitamin B12 (if limiting dairy/eggs). Vitamin C enhances iron absorption, so pair iron-rich foods with citrus or peppers.

Question 4

What's the difference between vegetarian and vegan?

Accepted Answer

Vegetarians avoid meat but may eat dairy and eggs. Vegans avoid all animal products including dairy, eggs, and often honey. Lacto-vegetarians eat dairy but not eggs. Ovo-vegetarians eat eggs but not dairy.

Question 5

Can athletes be vegetarian?

Accepted Answer

Yes, many elite athletes are vegetarian. Key is adequate protein (1.2-2g per kg body weight), varied protein sources, sufficient calories, and attention to iron and B12. Plant-based recovery foods include chocolate milk and protein smoothies.

#	Food	Protein	Calories	Protein	Carbs
1	PeachBest	0.9g	42 cal	0.9g	10.1g
2	Cherries	1g	71 cal	1g	16.2g
3	Raspberries	1g	57 cal	1g	12.9g
4	Kiwi	1g	65 cal	1g	13.8g
5	Cantaloupe	0.8g	34 cal	0.8g	8.2g
6	Clementine	0.8g	47 cal	0.8g	12g
7	Raisins	3.3g	299 cal	3.3g	79.3g
8	Plantain	1.2g	130 cal	1.2g	29.2g
9	Pomegranate	1.7g	83 cal	1.7g	18.7g
10	Corn	2.8g	85 cal	2.8g	14.7g
11	Brown Rice	7.3g	366 cal	7.3g	76.7g
12	Bagel	10.6g	278 cal	10.6g	53g
13	Tortilla	7.9g	224 cal	7.9g	29.4g
14	Couscous	3.8g	112 cal	3.8g	23.2g
15	White Bread	9.4g	270 cal	9.4g	49.2g
16	Whole Wheat Bread	12.3g	254 cal	12.3g	43.1g
17	Biscuit	7.5g	358 cal	7.5g	43.6g
18	Green Tea	0.2g	1 cal	0.2g	0g
19	Soda	0g	43 cal	0g	11.2g
20	Lemonade	0g	376 cal	0g	97.6g

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