Question

sources of balanced diet

Answer 1

beans, pulses, fish, eggs, meat and other proteins. These foods are all good sources of protein, which is essential for the body to grow and repair itself. They're also good sources of a range of vitamins and minerals. Meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins.

Answer 2

hey friend your answer is here

Calcium

Vegetarians should consume a variety of calcium sources in order to meet daily requirements.

Dairy products are a rich source of calcium. If your diet does not include dairy products, calcium can be obtained from plant-based foods, but the amount of calcium that the body can absorb from these foods varies. Here is a list of vegetarian-friendly sources of calcium:

Low-fat or fat-free milk, yogurt and cheeseFortified plant-based milks such as soy or almondFortified ready-to-eat cerealsCalcium-fortified juiceCalcium-set tofuSome leafy green vegetables including collard greens, turnip greens and kaleBroccoliBeans including soybeans, chickpeas and black beansAlmonds and almond butter

Iron

Vegetarians should consume a variety of iron sources to meet daily requirements. Consuming a good source of vitamin C (citrus fruits, peppers, tomatoes) at each meal increases iron absorption.

Sources include:

Fortified breakfast cerealsSoybeansSome dark leafy greens including spinach and chardBeansEggs

Protein

Protein is found in most plant foods as well as animal foods. Your body will make its own complete protein if a variety of foods and enough calories are eaten during the day.

Vegetarian sources of protein include:

Legumes such as beans, peas and lentilsWhole grainsSoy productsNuts and nut buttersDairy productsEggs

Vitamin B12

B12 is found in all foods of animal origin, including eggs and dairy products. An adequate intake of vitamin B12 generally is not a concern for vegetarians who eat some dairy products or eggs. Vegans, however, need to supplement their diet by choosing foods fortified with vitamin B12 or by taking a vitamin B12 (cobalamin) supplement.

Vegetarian sources of B12 include:

Vitamin B12-fortified foods including nutritional yeast, soy milk, meat analogs and ready-to-eat cereals (be sure to check the label).Dairy productsEggs

Vitamin D

Few foods are naturally high in vitamin D, but many dairy products are fortified with vitamin D in the United States. People who choose not to eat dairy products and who do not receive exposure to sunlight on a regular basis should discuss the need to take a vitamin D supplement with their health care provider.

Vegetarian sources of vitamin D include:

EggsVitamin D-fortified soy milk, cow's milk, orange juice and ready-to-eat cereals

hope it helps
plz follow me guy's