As with any food program, it is important to do some planning to meet nutrient needs. Here’s what you may want to consider:

Protein
Plant-based foods can provide all the protein you need. Protein-rich plant foods include:

• all soy products such as tofu, tempeh and beverages
• cooked beans, peas and lentils
• peanuts and peanut butter
• most nuts and seeds

It is no longer necessary to combine proteins – for example, beans with grains – in the same meal in order to maximize protein absorption. Other protein options include eggs (also rich in zinc and iron) and milk (high in zinc). Whole grains and vegetables also provide protein and are great sources of minerals.

Iron
Vegetarians are at no more risk of iron deficiency than meat eaters. While the version of iron found in meat (heme-iron) is more readily absorbed than the non-heme iron found in plant sources, absorption can be enhanced by combining non-heme iron options with foods high in vitamin C such as citrus fruits, tomatoes, broccoli or berries. Good plant sources of iron include dark green leafy vegetables, dried beans or legumes, iron-enriched products (check labels), nutritional yeast and dried fruit. An example may be a romaine lettuce salad with mandarin oranges. (See more heart-healthy vegetarian recipes.)

Calcium and vitamin D
Calcium is important for strong bones and vitamin D is necessary for your body to be able absorb it. Dairy products, almonds, sesame seeds, dark-green vegetables (such as broccoli, bok choy and kale), and black strap molasses contain calcium. Other products are fortified with calcium, including soy and rice beverages, tofu and orange juice (check the ingredients). Vitamin D is often added to milk (but not cheese or yogurt), soy and rice beverages, and fortified margarine. While sunlight allows us to produce our own vitamin D through our skin, it is typically not sufficient during Canadian winters. As a result, these supplemented sources are important, especially for babies, children and older adults.

Vitamin B 12
This vitamin is necessary for cell division and blood formation. It can be found in fortified cereals, soy and rice beverages, and some types of nutritional yeast. It’s important to read labels to ensure you are getting enough B12. If you are vegetarian or vegan, consult your health professional about a B12 supplement if you are not sure you’re getting enough from your diet.

You don’t have to be a vegetarian to reap the health benefits from eating more plant foods and less meat. Try these mouth-watering vegetarian recipes.