Alternative Foods for a Vegetarian

The reasons for becoming a vegetarian are varied. Some choose this option for health reasons while others do it for religious purposes or on ethical grounds. A vegetarian diet can be very healthy, but as with any diet, it as to be managed well. Although the vegetarian has decided to cut certain food items from his diet, according to the Mayo Clinic, a healthy balance is still required and possible.

Calcium

• A vegetarian still needs adequate sources of calcium. Although some vegetarians will still eat dairy products, some cut these from their diets along with meats. Some good calcium alternatives are tofu, soy milk and broccoli. Yogurt greens and kale are also rich in the mineral.

Iodized Salt

• Iodine is essential for good organ function, especially the kidneys. Vegetarians and vegans run the risk of iodine deficiency and health problems that can result from it. The Mayo Clinic recommends using 1/4 tsp. of iodized salt per day. This will sustain the proper levels of iodine and ensure proper organ function.

Iron

• Vegetarians must get an adequate amount of iron in their diet to produce red blood cells. Dark, leafy green vegetables, whole grains, peas and lentils are all great sources of iron. The Mayo Clinic does warn that a person needs to consume a large amount of these foods to maintain a good iron count. They also recommend eating foods rich in vitamin C along with these foods to help them absorb iron into the body more efficiently.

Proteins

• Protein is essential for the development of strong bones and teeth. Fortunately protein is quite easy to get with non-meat sources. Eggs and dairy products do provide an adequate supply without having to eat large amounts. For vegetarians that eliminate dairy products, lentils, beans, peas and other legumes are a good source of protein.