Vegetarian Food pyramid
Legumes 2 servings a day. Brown rice, whole wheat bread,peas,lentils tofu---source of fiber, calcium, protein,iron,etc
Vegetables. 3 serving per day broccoli,carrots,sweet potatoes,kale spinach, red pepper celery etc--source of vitamin,iron, calcium and fiber
Omega fat 3
Walnuts,canola oil and flax seeds. Flax seeds should be ground and add to the salads, smoothies to vegetables.
Vitamin D.calcium These are important for the bone formation.Vitamin D can be obtained from sun.
Vitamin 12. for vegetarians have to take supplement. We get vitamin 12 from animal products.
Fruits 3 to 5 serving a day. apples,bananas,citrus fruits, blueberry, strawberry, cranberry etc--source of fiber, vitamin c