While studies have shown the many health benefits of vegetarian eating, merely removing animal products from your diet doesn’t automatically ensure good health.
As with any eating plan, it’s important to know some basic nutrition information.

Staying physically active, avoiding foods high in saturated fat and cholesterol, and eating lots of fresh fruits and vegetables is good advice for anyone. Fortunately, this isn’t hard for most vegetarians. However, there are some key nutrients to look out for:

Essential Omega-3 Fatty Acids. These fatty acids are important for a variety of reasons—including maintaining good heart and cardiovascular health—and it’s important to have a reliable source, such as walnuts, ground flax seeds, flax oil, hempseed oil, canola oil, and supplements.

Vitamin B12. When nonvegetarians consume animal products, they also ingest this vitamin that is made by bacteria in some animals’ bodies. Vegetarians can take a common multiple vitamin or B12 supplement, or enjoy fortified cereals or soy milk to get a reliable source of B12.

Vitamin D. This vitamin is important for good bone health. Our bodies make vitamin D when we’re exposed to sunlight. Spending some time outdoors every day without sunscreen and, during the winter months, eating vitamin D-fortified foods or taking a supplement is a good idea for anyone, vegetarian or not.

Protein. A common misperception about vegetarian diets is that they don’t provide enough protein. Numerous studies have shown that this simply isn’t the case. Eating an adequate number of calories derived from any normal variety of plant foods generally gives us all the protein our bodies need.

Iron. Our bodies need iron to keep oxygen circulating throughout the bloodstream. In extreme cases, an iron deficiency can lead to fatigue and other disorders. Fortunately, iron is plentiful in animal-free sources. (For even greater iron absorption, eat foods high in vitamin C, like citrus fruits and bell peppers.)

Calcium. Everyone knows we need calcium for strong bones, but what most people don’t know is that our risk of osteoporosis can be lowered by reducing sodium intake, eating more fruits and vegetables, exercising, and getting enough vitamin D from sunlight or fortified food sources.

Protein-rich and vegetarian

Almonds, black beans, brown rice, cashews, garbanzo beans (chickpeas), kidney beans, lentils, lima beans, peanut butter, pinto beans, quinoa, seitan (a wheat-based mock meat), soybeans, soy milk, sunflower seeds, textured vegetable protein (TVP), tofu, vegetarian hot dogs and burgers

Iron-rich and vegetarian

Black beans, bran flakes, cashews, garbanzo beans (chickpeas), kidney beans, lentils, navy beans, oatmeal, pumpkin seeds, raisins, soybeans, soy milk, spinach, sunflower seeds, tofu, tomato juice, whole wheat bread

Calcium-rich and vegetarian

Almonds, black beans, broccoli, calcium-fortified orange juice, collard greens, great northern beans, kale, kidney beans, mustard greens, navy beans, pinto beans, sesame seeds, soybeans, soy milk, textured vegetable protein (TVP), tofu