Going vegetarian next year?!

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Everyone has given good advice here - there are some excellent veg food pyramids available. I don't pay too much attention to what I eat and in 18 years of nit eating meat I have never taken a supplement except for spirulina when I was pregnant. Just eat a variety of foods and when you are just wanting a home dinner include dark greens, grains and a protein - if you gave that 2-3 tines a week you will be fine. My favourite lunch is brown rice with stirfry peas broccoli and tofu - yummy

18 Years vegetarian

Tofu and soy patties are good sources of protein and there are also many natural protein supplements you can take. You can eat salads, but stay away from certain salad dressings (such as caesar, which contain anchovies) and you can eat eggs (if you are ovo lacto) and that will provide you with protein as well. There are many vegetarian soups, and much more. Like beans, nuts. Just be careful about foods high in fat and carbs because even though it is vegetarian, does not mean it is healthy. Hope that helps and good luck :)

Vegetarian

You don't need vitamins. That's a load of rubbish. I'm a vegetarian, and all you have to do is KNOW what vegetarians may lack in their diet, and sources of where to get it! Luckily, I have the information myself (from my own personal "veg guide" from when I started out as vegetarian that I made myself). Hope it helps!

Zinc. You need zinc to keep your immune system in optimal shape, heal wounds and metabolize carbs, proteins and fats. Vegetarian sources include legumes (beans and lentils), whole grains, nuts, seeds, soy, dairy, and fortified foods. Try Vegetarian Chili for a super-easy (microwave!) way to pull together a meal rich in zinc-containing foods.

Iron. This mineral is required for blood cell formation and oxygen transport throughout the body. Not getting enough can leave you weak, pale, and easily tired. Vegetarian sources include fortified cereals and grain foods, legumes, soy, dried fruit, and green leafy vegetables like kale and spinach. This Lentil Spinach Soup would be a great pick because it contains both lentils and spinach. (Omit the chicken, obviously, to keep it vegetarian!)

Vitamin B12. This vitamin is required for normal metabolism of lipids, protein and fats, as well as for production of the myelin sheath that covers nerves. Besides meat, the only good sources of naturally occuring B12 are dairy and eggs. Vegans should take a supplement or use fortified foods like soymilk. A Breakfast Burrito or Garden Omelet (both of which have eggs and cheese) would help you get B12, and both take less than 10 minutes to make. Bear in mind though, that 91% of the B12 in eggs is in the yolk, so use whole eggs instead of whites.

Vitamin D. Recently, all sorts of data have come out indicating that this vitamin is implicated in preventing chronic diseases from cancer to cardiovascular disease. Vitamin D is also needed for bone health, regulation of the inflammatory response, and absorption of dietary calcium. You may know that you can synthesize vitamin D in your skin with exposure to sunlight. You can also get D from a vegetarian diet by choosing milk and dairy foods fortified with vitamin D. In light the of recent research though, it appears that higher levels of vitamin D than the RDA are beneficial, so this one instance in which I recommend taking a supplement of 400-1000 IU.

Vitamin B2 (riboflavin). Like other B vitamins, riboflavin in involved in the reactions necessary to utilize carbohydrates, fat, and protiens for energy. Good sources include mushrooms, spinach, romaine, broccoli, eggs, soy and dairy foods. Why not throw together a vegetable-rich stir fry with tofu or tempeh on a weeknight? You’d get lots of different B12 sources there from the vegetables and the soy.

Calcium. This mineral is needed for bone growth and maintenace, as well as maintaining normal blood pressure, nerve transmission, blood clotting, and muscle contraction. Choosing 3 dairy foods a day will provide enough calcium for an average adult, or you can substitute non-dairy equivalents like soymilk, soy yogurt. (But check that nondairy foods have added calcium, because some don’t.) Some quick ideas for meeting calcium needs include smoothies, yogurt with nuts, fruit or flaxseeds stirred in, or a dairy dessert like Riccotta Cream or instant pudding. You can also use milk in tomato soup to bump up the nutrient content of an instant meal, like this Creamy Tomato Soup.

Protein. Our body nerves, tissues, bones all are made up of proteins. So proteins become very necessary for them to grow and repair. Another function of protein is that it produces antibodies which fight with the bacteria, viruses, toxins and many foreign substances that are harmful for the body. Moreover when you are injected by cold, flu etc. it helps in the cellular healing process. The best sources of protein are chick peas, baked beans, tofu, cow's milk, lentils, soya milk, museli, boiled eggs, peanuts, bread, and hard cheese.

Omega 3 fatty acids. There are many functions of omega 3, some of which are: increasing energy and performance, easing PMS, lowering risk for cardiovascular disease, aiding in weight reduction, strengthening the immune system, regulating organs and glands, speeding up the healing process, improving digesting and lessening the chance of infection. Omega 3 fatty acids can be obtained by eating flaxseed, omega-3 fortified eggs, omega-3 fortified butter, omega-3 fortified cheese, walnuts, various leafy greens, and flaxseed oils.

All of that is hype, that you hear.
Without meat, you're perfectly fine!
I would recommend eating eggs, beans (especially edamame beans), lentils, nuts, seeds, and soy. Tofu is an amazing food because people say it tastes weird, when in reality, you can cook it to not have the same texture or flavor it any way you like! It's a soy product, too.

If you do think you want some tips and ideas, you should order this from peta! It's totally free and helpful(: http://www.peta.org/living/vegetarian-li…

Being vegetarian isn't actually as hard as it may seem! Good luck,[:

vegan

Some supplements are nice to make sure you are covering your bases, but you know, getting your nutrients from food is better for you. If you are eating a wide variety of foods, you shouldn't need much supplements.

Make sure you are getting your calcium, iron, and of course protein, esp if you are really cutting back on all animal sourced foods (that is, vegan). Learn about your plant proteins, and how to pair them so you get complete protein in your diet.

Here are some resources that offer lists of these nutrients from plant sources.

http://www.vrg.org/nutrition/calcium.htm…
http://www.vrg.org/nutrition/iron.htm#ta…
http://www.vrg.org/nutrition/protein.htm

and a bonus link to vegan on a budget. (You can add dairy or fish if you like):
http://www.vrg.org/journal/vj2006issue2/…

A word about iron in particular: It is important to get your iron to fend of anemia. This is the gap that gives veggies that weak, dragging feeling that is so stereotypical of "sickly vegetarians". The good news is, most cereals, pastas, and other grains are enriched with iron and some vitamins so that is a good thing for you. Cream of Wheat cereal (also called farina) and molasses are known plant sources for iron. You should also make sure you are using a cast iron skillet, which does give up some iron to your food. And keep all this iron in check by getting plenty of fiber (easy for vegetarians) because iron can be constipating.

A very important edit I made was to include omega-3 fatty acids, which supports healthy brain function, which is the reason we are supposed to eat fish. If you are still eating fish, be sure to include it in your diet. If not you should pick up some plant sources, most notably flaxseed. Here is a link for that:

http://www.omega3faq.com/omega3news/2010…

eat a balanced and varied diet and you'll be fine. good luck

http://www.vegetariantimes.com/2007/pdf/…