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Vegetarians have been found to have lower risk of developing obesity, diabetes, cardiovascular disease, high blood pressure, and some forms of cancer.
It is important to be aware that nutrient deficiencies can be a problem for people consuming vegetarian diets. Tips to make sure you’re getting enough Calcium: If you do not consume dairy products, you may not be getting enough calcium.
Tips to get make sure you’re getting enough Iron: The iron in plant foods is not as readily available to our bodies as the iron in meat. Check our list of healthy food blogs to find a varied selection of original vegan recipes, as well as vegan versions of more traditional recipes. However, these health benefits only hold true if a person consumes a healthy vegetarian diet including whole grains, fruits, vegetables, plant based protein sources (beans, tofu, tempeh), and healthy fats.

Nutrients of greatest concern include riboflavin, vitamin B12, vitamin D, iron, calcium, zinc, and omega 3 fatty acids. Iron is found in eggs, dried beans and lentils, whole grains, iron-enriched cereals and pasta, dark green leafy veggies, dried fruit and some nuts and seeds. My wife and children still like to have meat, dairy and eggs once in a while so that’s what we do. When i was talking to my fittness instructor about my plans to transition from a Animal protein, dairy and carbohydrate based diet towards a Vegetarian diet, he gave me this recommendation too.
I started eating salads, cucumbers, bell peppers, tomatoes, avocados, soy, cold pressed oils, nuts and seeds and cut back completely on animal protein, dairy, and processed foods for a while. Other calcium-rich foods include broccoli, soybeans, almonds, tofu, figs, bok choy and kale.

To help better absorb iron, make sure to include a vitamin C-rich food (such as citrus fruit or juice, tomatoes or tomato juice, broccoli, cauliflower, red or green peppers, melons, berries or kiwi fruit) at each meal.
He also said that in his opinion it is almost impossible to get enough protein to build muscle. The amazing thing was that i not only experienced a great increase in energy, but actually increased my muscle mass!

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