Minerals are necessary in very small amounts for the body to function properly. For example, calcium is necessary for healthy teeth and bones, and zinc and magnesium are needed to control cell metabolism. Vitamins and minerals are found in many foods, especially whole grains, milk, cheese, green leafy vegetables, fruit, fish, meat, and poultry. Water Water is necessary to replace the fluid your body loses every day when you breathe, go to the bathroom, and sweat. Meat versus Vegetarian Diet Meat, including poultry and fish, is a very nutrient-rich food.
Meat is one of the best sources of iron and protein.
Choose lean cuts of meat and try to use the meat as a side dish rather than a main course. Vegetarian diets that are appropriatel planned are healthful, nutritionally adequate, and may provide health benefits. Vegetarians must plan their diets carefully to make sure they get enough iron and protein from foods such as legumes, soy, and iron-fortified cereals. Read the ingredients on all packaged and canned foods you buy. Some contain more fat, sodium, sugar, and preservatives than you expect.