The body will make its own complete protein if a variety of foods and enough calories are eaten during the day. If dairy products are not included in the diet, adequate calcium can be obtained from plant foods. Good sources of calcium include dark, leafy greens such as kale, mustard and collard greens. Bok choy, broccoli, beans and tofu prepared with calcium are also good sources. Studies have shown that vegetarians absorb and retain more calcium from foods than do nonvegetarians.
Lacto vegetarians can get plenty of calcium from skim milk, nonfat yogurt and low-fat cheeses.
An adequate intake of vitamin B12 is generally not a concern for vegetarians who eat some dairy products or eggs. Few foods are naturally high in vitamin D, but dairy products are fortified with vitamin D in the United States. Making the Change to a Vegetarian Diet You can choose to make the change to a vegetarian diet gradually or overnight, whichever is best for you. The resources listed provide information on meat planning as well as a wide range of recipes . . . Try some of the wide variety of readily available meat substitutes that are made from grain and vegetable proteins.