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If properly planned, vegetarian diets can provide all the nutrients you need. In addition to that, being a vegetarian can actually be better for you. In general, vegetarians:1

Good health could be related to a diet of mostly fruits, vegetables, and whole grains.

Keep a balance

As a vegetarian, you can still eat a balanced dietcamera.gif.

  • Substitutes for 1 oz (28 g) of meat:
    • ¼ cup cooked dried beans, peas, or lentils
    • 1 egg or 2 egg whites, or ¼ cup egg substitute
    • ½ oz (1 Tbsp) nuts or seeds
    • ¼ cup tofu or tempeh
    • 1 Tbsp peanut butter
  • If you do not use milk, use soy milk fortified with calcium, vitamin D, and vitamin B12. Count 1 cup (8 fl oz) as one serving. You can also use fortified soy cheese or soy yogurt.

WebMD Medical Reference from Healthwise

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