Since the main source of nutrition for vegetarians are plant products, for their overall optimum nutrition requirements, they need to take care of sufficient intake of mainly four nutrients:

Proteins: In order to fulfill your daily requirement of proteins, which are rich in amino acids, you can try out a combination of foods that can provide you with enough calories. Some extremely good sources of proteins include, whole grains, lentils, peas, nuts, seeds, beans, etc.

Iron: This is one of the most important nutrients for our body. Some foods rich in iron content are, dark green vegetables, dried fruits, sesame seeds, pumpkin seeds, iron-fortified breads and cereals, etc. Another way in which you can provide iron for your body is by cooking most of your food in iron pots and pans.

Calcium: Experts report that, the minimum calcium requirement for our body is at least 1300 mg per day. In order to meet this requirement, you can have foods like low-fat and fat-free dairy products like, yogurt or milk, plant foods like, spinach, mustard, turnip greens as well as calcium-fortified cereals and juices.

Vitamins: Vitamins are very essential for our body, mainly Vitamin D, since, it allows easy absorption of calcium. There are several Vitamin D rich products that you can consume like, soy milk products. However, the best source of Vitamin D is undoubtedly sunlight. There are also several Vitamin D supplements available that you can consider taking.

Apart from Vitamin D, another vitamin which needs to have a proper uptake in the body is Vitamin B-12. Produced basically by bacteria in soil and by animals, vegans can have their daily supply of this nutrient from Vitamin B-12 fortified soy milk or can take multivitamin and mineral supplement.

I am on diet but I am so wondered that I am getting weight through this diet. I was 110 pounds when I started diet but right now I am 120 pounds after 3 months trying the diet. Could the extra weight just be muscle? Or is my dieting method ineffective? Please help me out. What should I do? How can I drop my weight? Any helpful suggestion would be greatly appreciated.

I always thought that iron would be the tough one to get if you were a vegetarian. I know a lot of people that eat red meat and are anemic.

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My name is David Melville. My wife Leslie and I started Team
Better Life in November 2007, when she finally convinced me
that I needed to try an all natural approach to weight loss.

What i love about vegetables are the complete vitamins,minerals and nutrients i'm getting everytime i eat.Salads is one of my favorite dish even as a snack when i'm home.

veggies are an essential part of the diet. Recently came across an article on timeswellness.com at

http://timeswellness.com/index.aspx?...3283753c3289f7

the excerpts are.....

If you want to live long and stay healthy, a vegetable-packed diet is the best way to go.
As a young medical student, I learned that eating plenty of fibre in the form of fruit and veg could protect you from bowel cancer.

And the longest-living group of people on the planet - the Japanese Okinawans - are virtually vegetarian, eating only tiny amounts of meat but up to 20 portions of fruit and veg a day.

Their super-healthy diet is thought to be the key to having such low rates of cancer compared to the rest of the world.

So it's no surprise that new research from Oxford has found we should be eating a diet that veers towards vegetarian if we want to protect ourselves from a whole variety of cancers.

The study says we could reduce our cancer risk by at least 10% simply by eating less meat and more veg.

hope it helps
rims

Really a educative and informative post, the post is good in all regards,I am glad to read this post.

I think you are right. So we should start now

You know you are supposed to eat more fruits and vegetables. But which kinds?
Fruits and Vegetables are all-stars. Not only are they low in calories and high in fiber, they contains unique phytochemicals, or antioxidants, that boost your health. It's important to eat a wide variety of colorful fruits and vegetables every day to reap the health benefits. That's because each color contains different sets of phytochemicals that provide different health benefits.

For vegetarians it is important to include three or more good sources of calcium in your diet every day. Cow's milk and dairy products do contain calcium. However, there are other good sources of calcium such as tofu processed with calcium sulfate, green leafy vegetables including collard greens, mustard greens, and kale, and calcium-fortified soy milk and orange juice.
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