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Vegetarian Advisory: 7 Necessary Nutrients

When eating a vegetarian diet, getting key nutrients can be a challenge. Here's how to make healthy choices.— By Anne Cain, M.S., R.D., Senior Food Editor

A great source of zinc, tofu gets top billing in this hearty Barbecued-Tofu Sandwich.

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Zinc

When you don't eat meat, poultry, or seafood, you may come up short on zinc, a nutrient that helps the formation of proteins. Dairy products and many plants also contain this important nutrient, but the zinc from plant foods isn't absorbed as well as the zinc from animal products. However, if you eat plenty of whole-grain breads, legumes, tofu, seeds, and nuts, you can get an adequate amount.

Recipe: Barbecued-Tofu Sandwich

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