Iron & protein for vegetarians

eipelppaenip
eipelppaenip Posts: 7 Member
edited November 18 in Food and Nutrition
How do I add more iron & protein to my diet? I eat mainly vegetarian with the exception of occasional seafood & eggs. Whenever I try to pre plan my meals out I'm usually about 50% low on those two nutrients. When I try to adjust then I usually go over the fat or sugar goals. TIA!

Replies

  • RodaRose
    RodaRose Posts: 9,562 Member
    Most days I do not have fruit because I need to fit in the protein and some fat and iron.
    Examples of food with both fat and iron: green peas, beans (chic peas, lentils, black beans, pinto beans, soy beans, lima beans), Swiss chard, kale, broccoli, brussel spouts, sunflower seeds, qunioa.
  • isulo_kura
    isulo_kura Posts: 818 Member
    MFP is not an accurate way to monitor iron. Most food entries do not contain iron because they are user entered and food packaging in most countries it is not a legal requirement to put it on food labels. If you are concerned go see your doctor and get bloods done. As for Protein it's pretty easy beans, tofu,

    http://www.vrg.org/nutrition/protein.php
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