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Is my vegetarian diet balanced?

The more restrictive your diet is, the more difficult it is to ensure adequate intake of all nutrients needed for optimal health and prevention of deficiencies. Take this quiz to see if you are eating adequately to meet your body's requirements.

Do you eat dairy products (1 serving = 1 glass milk or 1 yoghurt or 1 matchbox size cheese)?




If your answer to the above question was "never" or "seldom eat dairy", are you taking a calcium supplement?


Do you eat eggs?




Do you eat nuts and/or seeds?



Do you eat legumes and/or soya?



Do you know about combining your food to get complete proteins (for example, legumes have to be combined with a grain food to make up a complete protein)?


Do you eat fruit and vegetables?



Do you eat green leafy vegetables (e.g. broccoli, spinach, cabbage)?



Do you try to include iron-rich foods in your diet (e.g. dried figs, apricots, raisins, tofu, fortified breakfast cereal, soya etc.) or do you take an iron supplement?



Do you eat vitamin C-rich foods (e.g. citrus fruits, guavas, tomatoes, broccoli, Brussels sprouts, kiwi fruit, cabbage, peppers etc.)?



If you avoid all animal products, are you on a vitamin B12 supplement?


Your diet may be inadequate if your needs are higher than normal


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