As more and more studies point to the health benefits of a diet rich in vegetables, vegetarianism — the practice of abstaining from meat, fish and poultry — just may become America’s fastest-growing style of eating. While previously derided for its “tree-hugger” overtones, a large percentage of today’s vegetarians explain their lifestyle choice as more about a natural way to ingest needed vitamins, minerals and other nutrients, than as a political or ecological statement.
The American Dietetic Association confirms that a vegetarian diet provides all the nutrients, vitamins and minerals for the body to function at its best. On the whole, vegetarians have low cholesterol levels and fewer heart problems. Plus, they have a 40 percent lower incidence of cancer, arthritis, obesity, diabetes, constipation, gallstones and high blood pressure. The key to a healthy vegetarian diet, as with any other, is to eat a wide variety of foods, including fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes — and to limit your consumptions of sugar and saturated fats.
VEGETARIAN NUTRITION
Calcium. Despite decades of claims and billions in advertising dollars by the Dairy Association, your healthiest source of calcium 
is not milk. Your strongest calcium sources are dark green leafy vegetables such as collard greens, broccoli, kale, bok choy and turnip greens. In addition, tofu (made with calcium), tahini, sesame seeds, almonds, figs, seaweeds and fortified soy milks are great sources for calcium in your diet.
Iron. Many people are concerned about dropping meat as a source of iron from their diets. But the reality is that only about one fifth of the iron in a standard diet comes from meat. The richest sources of iron are dark green vegetables (spinach, chard, kale, beet greens), soy products and legumes, whole grains such as bulgar, dried fruits, nuts and seeds.
To help increase your absorption of iron, consider adding a food containing vitamin C, such as citrus fruit or juices, tomato or broccoli. And take note of tea, coffee, milk, cheese, rhubarb and chocolate — they decrease absorption of iron.
Protein. The average person can meet their dietary protein needs by committing to a daily diet that includes whole grains, legumes and vegetables. High-protein food sources you might incorporate into your diet include lentils, tofu, low-fat dairy products, soy milk, eggs, yogurt, nuts, seeds, tempeh and peas. Although there may be somewhat less protein in a vegetarian diet, this could be an advantage. Excess protein has been linked to heart disease, strokes, various cancers, kidney stones and osteoporosis.
Vitamin B12. Obtaining enough B12 through a vegetarian diet can be a challenge. Some good sources include fortified soy milks, other fortified foods, vitamin pills and Red Star nutritional yeast (T6635+). Ironically, long term studies of vegans, those who eat no animal products whatsoever, have detected a very low rate of B12 deficiency. In fact, the studies found more meat-eaters than vegans suffer from this deficiency due to absorption problems.
Zinc. Zinc is available in many plant foods – whole grains, wheat germ, tofu, tempeh, miso, legumes, sprouts, nuts and seeds – as well as eggs and dairy products.
As for other vitamins, minerals, fats and carbohydrates, they’ll be easily and naturally found in your new vegetarian lifestyle if you maintain variety in your diet. K
eep in mind that your body might need a few months to adjust and detoxify. During this time, be daring! Experiment with different foods, cooking methods and cuisines. There’s a wealth of vegetarian cookbooks on the market and a slew of recipe collections on the Web.
Take a moment to explore. Vegetarianism is no longer the eccentricity of pale, thin, brown-rice-and-beans eaters — it’s an exciting way to be healthy and feel your best.
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