People always try to convince me that I'm not getting enough nutrients 'cause I don't eat meat. Well, rest assured, 'cause a balanced vegetarian diet has all the minerals, vitamins etc. you need, you just have to choose a variety of foods. And if you are trying to either lose a bit of weight or remain healthy by not eating meat, eating a lot of junk food is NOT going to do it. You have to eat HEALTHY!
PROTEIN: Even though there is somewhat less protein in a vegetarian diet, this is actually an advantage 'cause excess protein has been linked to heart disease, strokes, various cancers, kidney stones, osteoporosis and diabetes. Eat lots of grains, legumes and vegetables - they provide just enough protein!
IRON: Only about 1/5 of iron in a standard diet comes from meat! The richest plant sources are dark green veggies, soy bean products, legumes, whole grains, dried fruits, nuts and seeds. Vitamin C enhances iron absorption, as well as cooking with cast-iron pots and pans.
CALCIUM: Dark green leafy veggies, legumes, tofu, soy milk, tahini (ground sesame seeds), almonds, figs, seaweed, hard drinking water and dairy products are all good sources of calcium.
ZINC: Zinc is available in whole grains, wheat germ, tofu, tempeh, miso, legumes, sprouts, nuts and seeds, as well as dairy products and eggs.
VITAMIN D: Vitamin D is absorbed by about 15min. out in the sun each day for light-skinned people, and a bit more for dark-skinned people, elderly and those at higher altitudes. Dairy products and multiple vitamin pills also have some Vitamin D.
*Most of the above info was compiled from www.veg.on.ca/nutrients
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