Vegetarian diets can meet all the recommendations for nutrients. The key is to consume a variety of foods and the right amount of foods to meet your calorie needs. Eat to suit your age, sex, and activity level to get the right amount of nutrients. Nutrients that vegetarians may need to focus on include protein, iron, calcium, zinc, and vitamin B12.

Also see: Getting the best nutrition out of a vegetarian diet

Think about protein
Your protein needs can easily be met by eating a variety of plant-based foods. Sources of protein for vegetarians include beans, nuts, peas, and soy products (tofu, wheat rotis, veggie burgers). Build meals around protein sources that are naturally low in fat, such as beans, lentils, and rice.

Text courtesy: U. S. Department of Agriculture

Image: Flickr/creativecommons erix