I tested vitamin D deficient recently (started on some supplements already), but it got me to thinking about our diet and whether we're getting enough nutrients.
Main Question:
For those of you who are vegetarians, or eat a mostly vegetarian diet, how do you plan meals and/or make sure you're getting all your daily recommended bits and bobs? For vitamin D in particular, the highest sources are from fish products, it seems:
http://www.healthaliciousness.com/articles/high-vitamin-D-foods.php We (husband and I) sometimes eat fish, but are really particular about the quality, meaning expensive...So most of the time we eat vegetarian. In addition, we don't have a ton of dairy products, partially because there's some research linking it to aggravating some symptoms of a health problem I have. I'm thinking the best bet might be to just take a calcium/vitamin D supplement, and maybe a multivitamin as my Dr. recommended. Any better ideas?
Our normal diet usually revolves around veggies, rice, beans, tofu, and eggs. This week we got a big cartful of kale and broccoli, cucumbers, button mushrooms, a couple packs of tofu, a dozen eggs, bananas, pears, a couple apples, a few potatoes, onions, and basmati rice (still have a pantry full of beans such as chick peas and kidney beans). The rice has historically been white, but we're looking to switch it up to brown possibly -- mostly after finding a way to cook it faster recently (boiling it like pasta as opposed to just putting in the recommended amount of water). We might start cutting down on tofu as well, given its processed nature.