Vegetarians can get protein from lots of sources such as pulses, grains, eggs, tofu, nuts, cheese and soya products. Fats and oils are important in a balanced diet, however, we should only eat a small amount from this group. Iron is important for the blood. Available from pulses, dried fruits, wholemeal bread and leafy green vegetables . Calcium is important while you are growing.
Good sources are milk, leafy green vegetables, tofu and fortified soya milk.
Whatever reason you decide to go veggie, eat well and stay healthy. Fruits and vegetables are very good for us. Eat lots of food from this group. Protein is easy to find on a vegetarian diet. Beans, nuts, eggs, tofu and soya are all good sources.