Although vegetarians do not eat meat or poultry and other foods, there are a lot of different foods for vegetarians to eat. Like fruit, vegetables, grains, nuts, seeds, legumes, dairy products, and eggs. Because they don’t eat meat instead they eat soybean-based foods, tofu, tempeh, seitan (a wheat protein).

Because vegetarians don't eat meat, it is very important to get a healthy amount of protein. Being a vegetarian doesn't mean eating salad every meal. You need a good source of protein. The best way to get protein is through nuts and beans.

There are some foods you may think that have no meat containing in it, or anything from an animal but there are. So you should always check your labels before you eat any type of foods.

Also being a vegetarian you can be lacking some nutrients that you need. Nutrients that you lack when being a vegetarian are iron, calcium, protein, vitamin D, vitamin B12 and zinc. To get nutrients for these vitamins and minerals :

• vitamin B12: dairy products, eggs, and vitamin-fortified products, such as cereals, breads, and soy and rice drinks

• vitamin D: dairy products, calcium-fortified orange juice, and vitamin-fortified products

• calcium: dairy products, dark green leafy vegetables, broccoli, chickpeas, and calcium-fortified products, including orange juice, soy and rice drinks, and cereals

• protein: dairy products, eggs, tofu, dried beans, and nuts

• iron: eggs, dried beans, dried fruits, whole grains,nori, leafy green vegetables, and iron-fortified cereals&bread

• zinc: wheat germ, nuts, fortified cereal &legumes