I am allergic to wheat and milk products...and im a vegetarian??!
Answers: Please suggest a balanced diet for me so that i am eating all the four main food types. Im taking protein tablets at the moment. Thanx
Find Iron :- Cashews, tomato juice, rice, garbanzo beans (chick peas) and tofu.
Calcium:- Dairy products, fortified soymilk, fortified orange juice, tofu and broccoli.
Zinc :- Whole grains (especially the germ and bran of the grain), nuts, tofu, leafy vegetables (lettuce, spinach, cabbage), root vegetables (onions, potatoes, carrots, celery, radishes), eggs and dairy products.
Protein :- Vegetarians must eat a variety of plant foods over the course of a day to get enough protein. Eg: Tempeh, miso lentils, tofu, nuts, seeds, and peas.
Vitamin D :- fortified cereals (or a small amount of sunlight) and Fortified milk and soymilk
Vitamin B12 :- Tempeh, miso, eggs, dairy products, fortified soymilk and cereals.. Tempeh and miso are foods made from soybeans.
They are low in calories and fat and high in protein
here is a web page that might interest you}
http://www.brianmac.co.uk/articles/scni6...
This is too complex to do over a computer. See a nutritionist.
a good meal for you to get your nutrients would be bird food, lettuce, peach slices, and ranch dressing.