Whether you have decided to eliminate meat for ethical, environmental or economic reasons, a healthy vegetarian diet has many health benefits. And with careful planning, it can meet all your energy and nutrient needs to ensure you keep fit and healthy.
Eat enough proteins (from legumes, soy, nuts and seeds); Make sure you get an adequate intake of vitamin B12 (from enriched vegetable milks, nutritional yeast, enriched meat-free products or a supplement); Pay attention to calcium and iron intake (plant iron being less well absorbed than animal iron, add a source of vitamin C to your meals to maximize iron's absorption).