Maintaining balance in a vegetarian diet simply means getting all the nutrients you need, in the amounts necessary to stay healthy. A vegan diet, which includes no animal products whatsoever, could be low in protein, calcium, iron, zinc or vitamin B12. This is less likely to be a concern for lacto vegetarians, who eat dairy products, and not much of a concern at all for lacto-ovo vegetarians, who use both dairy and eggs. To be sure your diet is balanced, include a wide variety of foods at every meal.
Meat Substitutes
In a typical non-vegetarian diet, meat supplies most of the protein, iron, zinc and vitamin B12. In a vegetarian diet, beans, lentils and split peas are good sources of protein, iron, and zinc. Soy products such as tofu, tempeh, soy-based veggie burgers are all excellent sources of protein that also supply iron, zinc and sometimes calcium. Some soy foods are also fortified with vitamin B12.
Nuts (including soy nuts) and nut butters are good supplemental sources of vegetarian protein that can be used to create meals or as a garnish or snack.
Grains
Whole-grains and whole-grain cereals, pasta and noodles, breads and other baked goods often provide the foundation for a vegetarian diet. Whole grains provide protein, vitamins and minerals and many grain products, such as hot and cold cereals are fortified with iron, zinc, vitamin B12 and other important nutrients.
Note that rice (which is actually a cereal grass, not a grain) supplies vitamins and minerals, but it is a low-protein food best complemented with legumes, soy foods and other higher protein ingredients. It is not necessary to eat all of these foods at the same meal to get the full protein value.
Fruits and Vegetables
Some fruits and vegetables, especially those that are more deeply colored, are particularly rich in both vitamins and disease-fighting antioxidants. Choose broccoli, sweet peppers, carrots dark green leafy vegetables such as spinach, kale, and collard greens, tomatoes and winter squash. Some of the most nutritious fruits are mangoes, papayas, berries, citrus, and kiwi. Raisins, prunes and dried apricots are also good sources of iron.
Dairy & Dairy Substitutes
Low-fat milk and yogurts are some of the best sources of dietary calcium, but if you don't include these or other dairy products in your diet, it's easy to get enough calcium from fortified juices, breakfast cereals, and soy beverages and yogurts. Some types of tofu and dark green leafy vegetables such as bok choy and collard greens are also good sources of calcium. Try to include at least one of these foods at every meal.
Putting It Together
A balanced vegetarian meal might look something like this: Start with a bowl of black bean soup sprinkled with chopped sweet red pepper. Follow with a soy burger on a whole-grain roll, garnished with lettuce, tomato and red onion. On the side, raw or roasted baby carrots and sauteed spinach with garlic. For dessert, strawberries and blueberries, topped with yogurt (or soy yogurt) and sprinkled with walnuts. This meal includes foods from all the food groups: Use it as a guide for planning similarly balanced meals.
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