An IYO® Healthy Habits: Vegetarian Inputs Table

Based on a compilation of recommended vegetarian foods for a balanced, healthy diet, here's a table focusing on key categories of vegetarian inputs (foods and ingredients). These support essential nutrients like protein, iron, calcium, and vitamins while promoting overall wellness, such as improved heart health, weight management, and energy levels. The selections emphasize plant-based options, with dairy and eggs included as they fit within a standard vegetarian (not vegan) framework.

Category	Examples	Key Benefits
Fruits	Apples, bananas, berries, oranges, melons, pears, peaches	Provide vitamins (e.g., vitamin C), fiber for digestion, and antioxidants for immune support.
Vegetables	Leafy greens (spinach, kale), broccoli, asparagus, tomatoes, carrots, watercress	Rich in iron, calcium, and folate; promote healthy weight and reduce inflammation.
Whole Grains	Brown rice, quinoa, oats, whole-wheat bread, barley	Offer sustained energy, B vitamins, and fiber for heart health and blood sugar control.
Legumes & Pulses	Lentils, chickpeas, kidney beans, black beans, soybeans	High in plant-based protein, fiber, and iron; support muscle repair and satiety.
Nuts & Seeds	Almonds, cashews, walnuts, chia seeds, flaxseeds, peanuts	Source of healthy fats, protein, and omega-3s; aid brain health and reduce cholesterol.
Dairy & Eggs	Yogurt, cheese, milk, eggs (for lacto-ovo vegetarians)	Provide calcium, vitamin D, and protein for bone health and muscle maintenance.
Soy Products	Tofu, tempeh, edamame, soy milk	Complete protein sources; help with hormone balance and heart disease prevention.
Dried Fruits & Seaweeds	Apricots, raisins, nori, kelp	Boost iron and iodine intake; support thyroid function and energy levels.

This table draws from established nutritional guidelines for vegetarian diets, ensuring a variety of nutrient-dense options to maintain healthy habits. For personalized advice, consult a dietitian.