Vegetarian Diets for Beginners

Beginning a vegetarian diet can be the start of a lifetime commitment to a meat-free lifestyle. While a regimen consisting of plenty of vegetables, fruits and cheeses make up many vegetarian diets, it's important to know the beginner's basics to ensure you receive the proper vitamins and nutrients necessary for a healthy body.

Protein

Since vegetarians don't eat meat, it's important to eat other foods that provide enough protein to keep your energy level up. Foods like peanut butter and other nuts, cheese, eggs, milk and soy beans are high in protein and can be used to make entree items like omelettes for breakfast, peanut butter sandwiches for lunch and soy tofu stir fry for dinner. Legumes, beans and other grains also contribute to a protein-rich diet.

Iron

Some vegetarians can lack iron, which meat-eaters typically get from foods like chicken or beef. You can up your meat-free diet by eating greens like spinach or collard greens, which are incredibly rich in iron, and other foods like raisins, beans, lentils and artichokes. Soy, which you should already be eating to up your protein, will also give you a dose of iron. Try tofu patties for a quick iron fix that doubles as a meal.

Supplements

Taking a vitamin or supplement can help vegetarians receive all the proper nutrients they need, regardless of the food they're eating. An iron or protein supplement can help, especially on days you notice you aren't eating enough soy or greens. Some vegetarians find they are low on the vitamin B12, which protects against anemia; a B12 vitamin can be an asset in your diet. Other daily vitamins to consider taking include iodine or calcium tablets.