A vegetarian diet can provide you with all the nutrients your body needs – as long as your diet is well balanced. According to the Vegetarian Society, vegetarian diets can be healthy because they are often low in saturated and total fat, high in dietary fiber and complex carbohydrates, and high in protective minerals and vitamins that are found in fresh fruit and vegetables.

Some people worry that if they stop eating meats they may develop a nutritional deficiency. However, you can find all the nutrients from meats in a variety of other foods. The key to any healthy diet is to choose a wide variety of foods, and to consume enough calories to meet your energy needs. According to Brown University, vegetarians should pay close attention to these five categories:

• Protein: The most common source of protein is animal foods, however it can be found in plant foods as well. Women need approximately 45 grams of protein each day (more if they are pregnant, lactating or very active); men need about 55 grams (more if physically active). Good sources of non-animal protein include:
• Whole grains and cereals;
• Legumes (beans and lentils);
• Nuts;
• Seeds;
• Soy products;
• Dairy products (excluding butter and cream).

Click here for more information on how much protein you need.

• Calcium: Men and women generally need about 1,300 milligrams of calcium each day. For vegans, or vegetarians that do not consume any dairy or egg products, a supplement might be best. Good sources of calcium include:
• Low-fat or non-fat dairy products (such as milk, yogurt and cheese);
• Dark leafy greens (such as kale and spinach);
• Broccoli;
• Beans;
• Nuts and seeds;
• Calcium-fortified cereal.
  
  
• Vitamin D: In the United States, dairy products (and some soy products) are often fortified with vitamin D (which helps your body absorb and use calcium). The human body can also make its own vitamin D when exposed to an adequate amount of sunlight (however, that can have its own risks). Consider taking a supplement of no more than 100 percent the Recommended Daily Value if you choose not to consume dairy products or do not receive direct exposure to sunlight on a regular basis.
  
  
• Iron: Iron is essential for red blood cells. You can increase your iron absorption by getting an adequate amount of vitamin C each day. Foods that are good sources of iron include:
• Leafy green veggies;
• Dried fruits;
• Legumes;
• Seeds.
  
  
• Vitamin B-12: Because vitamin B12 is not present in plant foods, it may be more of a challenge for vegetarians to get their recommended intake. However, the recommended amount is very small and many vegetarians receive it from dairy products and free-range eggs. Vegans can take a supplement, however some products (such as yeast extracts, soy milks and veggie burgers) are fortified with vitamin B12.

Click here for more information on the B-vitamins and your health.

Sources: Vegetarian Society; Brown University