By Gina Segall ‘12
Staff Writer

Although some believe that vegetarianism is a diet lacking in nutrients due to the absence of meat, vegetarians can maintain a healthy eating regime with a little bit of awareness and extra attention. Health can be problematic for new vegetarians who aren’t sure of how to go about it. Meat and animal products contain elements that are essential to the human body, especially to people who are growing. New vegetarians may think that simply refraining from eating meat is what constitutes a healthy vegetarian diet. Although cutting meat out of the diet is a vegetarian’s first goal, a vegetarian must also consider what he or she must bring in to his or her diet to compensate for the lack of meat. Protein, fat, carbohydrates, iron, vitamin C, calcium, and vitamin D are all essential nutrients for vegetarians, according to the Mayo Clinic.

So how can non-meat eaters get the right nutrients? Vegetarians must always pay attention to what they are eating and how to eat correctly. The Vegetarian Resource Group says that meat contains a high amount of protein, which is crucial for muscle growth and strength and is key to giving the body energy. The protein that is lost from not eating meat can be regained by eating nuts, peanut butter, soy, legumes, and dairy. Eating a handful or two of nuts every day is a good habit for vegetarians to get into. Soybeans are extremely high in protein and can be found in a market’s freezer section. Heat them up, and they make a great snack.

Fat provides essential fatty acids to the body and helps the body absorb vitamins. Nuts, oils and avocado are all perfect foods from which vegetarians can get enough fat into their diets. Carbohydrates are very important to the body for energy. Whole grains, which are found in whole-grain breads, cereals and pastas, are ideal foods for vegetarians because they provide carbohydrates as well as fiber and vitamins. A slice of whole-grain bread topped with avocado is a good breakfast or snack option for vegetarians because it combines essential fats and carbohydrates.

Iron is extremely important for blood flow, and it is vital for vegetarians to assure that they take in enough of it. Iron can be found in soy foods, beans, fortified breakfast cereals, seeds and dark green leafy vegetables such as spinach. Check the nutrition facts on cereal boxes for amounts of iron; 11.3 mg per day is recommended for men ages 11 to 18 and 14.8 mg per day for women ages 11 to 49, according to The Vegetarian Society. Vitamin C helps the body absorb iron, so citrus fruits and tomatoes are important to eat as well.

Calcium and vitamin D are essential for building strong bones. Calcium is found in dairy, and vitamin D is present in fortified dairy products and some supplements. Vitamin D-fortified orange juice is also a great way for vegetarians to take in Vitamins C and D at once. Vitamin B12 is only exists in animal products, so vegetarians must eat some form of dairy to get it, and vegans can find it in fortified foods.

By using these helpful tips and doing a bit of research, aspiring vegetarians can make healthy choices and never doubt their decision to stop eating meat.