Eating a healthy, well-balanced vegetarian or vegan diet has never been easier. Animal-free foods have come a long way in the past several decades and more people are making the commitment for their health, the environment and the animals. There's no doubt that it's a healthy habit to adopt, but as with any diet, you need to ensure you are getting all the necessary nutrients.
Protein
Generally, the concern for protein in a vegetarian or vegan diet is little more than a myth. So, as long as you are consuming enough calories from an array of plant foods, you are likely consuming enough protein. Furthermore, all the necessary amino acids can be met through plant foods, so the outdated idea of "combining proteins" is no longer a valid concern. Beans, tofu, legumes and vegan "meat" products are all excellent sources of protein in the vegetarian diet.
Vitamin B-12
B-12 is a nutrient of concern in vegetarian and especially vegan diets. Only animal foods contain B-12, so in an animal-free diet, foods that are fortified with vitamin B-12 are essential. B-12-fortified non-dairy milks, like soy and rice, are excellent sources of this vitamin. Certain brands of nutritional yeast are fortified with B-12 and these cheesy-flavored flakes makes great toppings for pasta and popcorn. A B-12 supplement should also be considered, as an extra precaution.
Iron
Iron from plant foods is of a form known as nonheme, which doesn't absorb quite as well as the alternate heme version. Vegetarians and vegans tend to need about twice the amount of iron intake as nonvegetarians, due to this reduce absorption. That being said, evidence indicates the body adapts to this and that iron-deficiency among vegetarians and vegans is about equal to nonvegetarians. Vegetarians who select good sources of iron from foods like beans, nuts and iron-fortified cereals, usually have normal iron levels in the blood.
Calcium
Calcium is of concern in the vegetarian diet, especially among vegans who do not consume dairy products. Fortunately, foods like kale, collard greens, beans, and fortified non-dairy milks are all excellent sources of calcium. Similar to the recommendation of dairy products, vegetarians and vegans should strive to consume at least three sources of calcium-rich plant foods per day to achieve optimal calcium intake. Fortified non-dairy milks can provide as much calcium as cow's milk without the cholesterol and high saturated fat.
Putting It All Together
When constructing a nutritionally balanced vegetarian or vegan meal, it is not much different from planning a nonvegetarian one. A plate that includes a good source of protein, a whole grain starch and a healthy dose of vegetables is considered balanced. By selecting a variety of plant foods and meeting daily calorie needs, a vegetarian or vegan should have no problem meeting his requirements for all necessary nutrients.
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