Nutrition experts recognize that people of all ages can be healthy on balanced vegetarian diets. According to the world's largest organization of food and nutrition professionals, "Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes."
(American Dietetic Association, July 2009)

The key to healthy vegetarian nutrition is balance. There are many unhealthy and fattening foods that don't contain meat, so it's definitely possible to be meat-free while living on a junk food diet! Vegetarian diets are healthiest when they include a variety of plant-based foods, including fruits, vegetables, beans, nuts, and grains.

"What about protein?" is a common concern about vegetarian nutrition. Fortunately, meatless meals can easily supply us with the various nutrients we need to be healthy. Amino acids—the building blocks of protein—are found in all plant foods. Eating a variety of plant-based foods (and enough calories to meet your energy needs) will give your body enough protein. It isn't necessary to carefully combine certain types of food to get their full protein value, as people believed in the 1970s.

The bottom line? Enjoy a wide variety of delicious plant-based foods and don't starve yourself by eating salad all day!
See the links below (if relevant) and then check out our list of vegetarian foods that are especially rich in nutrients.

Vegetarian Nutrition for Athletes
Vegetarian Nutrition for Kids and Teens
Vegetarian Nutrition and Pregnancy (PCRM)

Protein

Almonds, black beans, cashews, faux meats (like veggie burgers), garbanzo beans (chickpeas), kidney beans, lentils, peanut butter, pinto beans, seitan, soybeans, soymilk, sunflower seeds, textured vegetable protein (TVP), and tofu.

Iron

Black beans, bran flakes, cashews, Cream of Wheat®, garbanzo beans (chickpeas), GrapeNuts®, kidney beans, lentils, navy beans, oatmeal, pumpkin seeds, raisins, soybeans, soymilk, spinach, sunflower seeds, tofu, and tomato juice.

To increase iron absorption, eat vitamin C-rich foods when you consume iron-rich foods. Bell peppers, citrus fruits, and strawberries are just a few foods that are high in vitamin C.

Calcium

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, soymilk, textured vegetable protein (TVP), and tofu.

Look for tofu processed with calcium sulfate, like Nasoya tofu.

Other nutrients

• Vitamin B12 is found mainly in animal products, so finding a reliable source of this vitamin is important for vegans. Good vegetarian sources include fortified soymilks (such as Silk), fortified cereals, most common multi-vitamins, and vitamin B12 supplements.

• Our bodies make vitamin D through exposure to the sun. It's a good idea for everyone to eat vitamin D-fortified foods (like soymilk) or take a vegetarian supplement, especially during the wintertime.

• Foods rich in essential omega-3 fatty acids include walnuts, ground flax seeds, flax oil, hempseed oil, canola oil, and vegetarian (non-fish oil) supplements.

By incorporating these nutrient-dense foods into your diet, you can meet your nutritional needs while enjoying the many health benefits of a vegetarian diet!