There are several types of vegetarians and each restricts certain foods, though all avoid meat products. A vegan does not eat any food that comes from an animal, a lacto vegetarian includes dairy foods in her diet, and a lacto-ovo vegetarian will eat milk and eggs. Cutting out entire foods groups puts vegetarians at risk of certain nutrient deficiencies. Incorporating alternative sources of these nutrients allows a vegetarian to stay healthy.
Protein
Protein is important for supporting healthy cells, tissues, hair, nails, muscles and skin. Vegetarians must be sure to include alternative sources of protein in their diets to reach the daily recommendations. Good non-meat sources of protein include peanut butter, beans, lentils, nuts and seeds. Those who eat dairy products, milk, cheese and yogurt receive a good dose of protein.
Iron
Cutting meat from your diet results in a reduced intake of iron, which could lead to anemia. Tofu is a good source of iron and is commonly used as a meat alternative by people who eat a vegetarian diet. Other food sources of iron include leafy green vegetables, dried beans, peas, dried fruits and whole grains. Consuming iron-rich foods with foods that contain vitamin C allows your body to more efficiently absorb the iron. Iron is not as easy for your body to absorb from plant foods, so most vegetarians need double the daily recommended amount, according to MayoClinic.com.
Calcium
Calcium is vital for keeping bones and teeth healthy. Not getting enough could result in osteoporosis and tooth decay. However, many alternatives are available. Try fortified orange juice and cereals, green vegetables, such as kale and broccoli, and soy milk. Tofu is another food that offers calcium.
Vitamin B-12
Vitamin B-12 is a nutrient that is only found in animal foods. Vitamin B-12 is important for producing blood cells and prevents anemia. Look for cereal and soy products that have been fortified with vitamin B-12 to help you reach the daily recommendations.
Supplements
If you follow a vegetarian diet, talk with your doctor about taking a supplement to help you reach your daily recommended totals for nutrients that you may be lacking. Look for one that contains vitamin B-12, vitamin D, calcium, iron and zinc. You may want to consider an omega-3 supplement if you do not eat fish. This nutrient offers heart and brain benefits. It can be found in some plant foods, such as nuts, but not in large amounts.
