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A vegetarian diet consists of plant-based foods such as fruits, vegetables, grains, legumes, nuts, and seeds, while excluding meat and fish. To ensure optimal health, vegetarians need to consume a variety of foods to get all essential nutrients like protein, iron, calcium, vitamin B12, and omega-3 fatty acids. They can meet their nutritional needs by including sources like beans, tofu, nuts, seeds, whole grains, dairy or fortified plant-based milk, and supplements if necessary.

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