Vegetarians do not eat meat, fish or poultry. Vegans are vegetarians who abstain from eating or using all animal products, including milk, cheese, other dairy items, eggs, wool, silk and leather. Among the many reasons for being a vegetarian are health, ecological, and religious concerns, dislike of meat, compassion for animals, belief in non-violence and economics. The American Dietetic Association has affirmed that a vegetarian diet can meet all known nutrient needs. The key to a healthy vegetarian diet, as with any other diet, is to eat a wide variety of foods including fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds and legumes — and to limit your intake of sweets and fatty foods.

Vegetarians easily meet their protein needs by eating a varied diet, as long as they consume enough calories to maintain their weight. It is not necessary to plan combinations of foods. A mixture of proteins throughout the day will provide enough "essential amino acids." Good protein sources: lentils, tofu, low-fat dairy products, nuts, seeds, tempeh and peas. Many common foods such as whole grain bread, greens, potatoes, pasta and corn quickly add to protein intake.

Good iron sources: dried beans, spinach, chard, beet greens, blackstrap molasses, bulgur, prune juice and dried fruit. To increase the amount of iron absorbed at a meal eat a food containing vitamin C, such as citrus fruit or juices, tomato or broccoli. Cooking food in iron cookware also adds to iron intake.

Good calcium sources: collard greens, broccoli, kale, low fat dairy products, turnip greens, tofu prepared with calcium and fortified soy milk.

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