Vegetarians do no eat any meat or fish, though they may eat dairy products such as milk and cheese, and also eggs. Vegans are vegetarians who do not eat any animal products at all, and also do not use leather, wool or silk. To prevent malnutrition and illness, you need to ensure that your vegetarian diet is nutritionally balanced.
Protein
Protein is an important part of the vegetarian diet. People who eat meat obtain protein from food items such as chicken and fish. It is crucial that vegetarians have enough protein in their diet to maintain adequate weight and energy. A mixture of proteins also provides essential amino acids to the diet. These are the building blocks for proteins. Vegetarian sources of protein include tofu, lentils, beans, green vegetables, potatoes, corn, whole-grain bread, nuts, seeds, chickpeas and tempeh.
Iron
Iron is also important for vegetarians. Meat eaters obtain iron from red meat. Vegetarians who do not have enough iron in their diet may suffer from anemia, a condition which arises when there is insufficient iron in the blood to transport oxygen. Symptoms include fatigue, headache, weakness and dizziness. Vegetarian sources of iron include broccoli, tomatoes, cereals, spinach, mushrooms, cashews, dried beans, dried fruits and citrus fruits.
Vitamin B12
Vitamin B12 is important for formation of red blood cells and the healthy functioning of the brain. Vegetarian sources of B12 include eggs, milk and cheese. If you are vegan, consult your physician about taking a vitamin B12 supplement.
Calcium
Ensure that you are getting enough daily calcium, particularly if you don't consume dairy products. A sufficient calcium intake can prevent osteoporosis, which causes brittle bones. Vegan sources of calcium include fortified cereal, fortified soy milk, tofu with added calcium, fortified orange juice, nuts, berries, okra, chard and parsnips.
Omega-3 fatty Acids
Omega-3 fatty acids are important for reducing the risk of heart disease, inflammation, cancer and arthritis, notes the University of Maryland Medical Center. Non-vegetarians can obtain essential fatty acids from fish. Vegetarian sources include walnuts, flaxseed, canola oil, tofu and soybeans.
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