Liz's Risk For Iron Loss

(1) Discuss Liz's risk for iron deficiency if she eats a vegetarian diet similar to the meals described in the case.
Similar to many other vegetarians Liz is at risk for iron deficiency. Since, Liz diet consist of “cutting all meat and animal products, she is at risk of anemia” (Vann, M. R. , 2010, September 08). However, if she continues to eat the meals that were described in the case she has the chance to overcome iron deficiency. Liz, current meal plan contains food groups that are beneficial to her diet and contain the proper amount of iron.
(2) Discuss what foods, besides meat, Liz can eat to ensure she gets enough iron.
As an athlete it is important to have a well balance diet, a well balance diet would ensure that Liz, will perform well during her shows. Liz, find that being a vegetarian is beneficial to her life style. As a vegetarian it is important that Liz in corporate enough iron in her diet. The best plant based diet that would ensure enough iron for Liz is Legumes (soybean, tofu, Lima beans, and lentils), grains (quinoa, brown rice, and oatmeal), Nuts and seeds; Vegetables (tomato sauce, Swiss chard, and collard greens) , (Iron for Vegetarians, 2018, February 13). These food groups would ensure the best source of iron for a vegetarian.
(3) Discuss the other micronutrients that could be low in Liz's diet because she avoids meat.
Since Liz avoids meat and meat products, her daily diet will be low of zinc, calcium, and vitamin B12. Vitamin B12 is primarily only found in animal’s products “the lack of vitamin B 12 can lead to anemia and blindness” (Vegetarian and Vegan Diets Explained. , n.d.). Vitamin B 12 can also cause weakness in muscles; therefore, it is important for vegetarians to incorporate B12 supplement in their