11 Keys to a Balanced Diet Chart India Needs

9. Iron and B12 practical tactics: Vegetarian-friendly approaches

Iron and B12 deserve separate attention in largely vegetarian households. Plant iron is abundant in lentils, spinach, and beans, but absorption can be limited by phytates and tannins. Use techniques that help—soaking, sprouting, and cooking in an iron pot can modestly increase available iron. Combine iron-rich dishes with vitamin C sources, for example, serve spinach curry with a lemony side salad. B12 is mainly in animal foods; include eggs, dairy, or fortified products where acceptable, or consult a clinician about supplements for strict vegetarians. For young children, offer iron-rich weaning foods like moong dal khichdi and mashed paneer; for adolescents, include regular servings of pulses and nuts. Avoid giving tea or coffee immediately after iron-rich meals, because these beverages can inhibit absorption. These practical adjustments help maintain iron status without changing family eating routines dramatically.