College-age men often don't eat enough fruits and vegetables, the best source for the nutrients listed above. Three to five servings are recommended per day for fruits and vegetables. The fact that men have more muscle mass than women increases their need for protein. Protein needs are calculated based on muscle mass. One exception to the fact than men need more nutrients than women is iron.
Men have less to worry about when choosing a vegetarian diet as far as iron is concerned.
However, their higher protein needs may be harder to meet on a vegetarian diet. There are high protein vegetarian foods such as tofu, dried beans, cottage cheese, hard cheese, eggs, and peanut butter. One needs at least 2 servings a day. For more information blitz Marcia Herrin, EdD, MPH, RD, coordinator of Nutrition Education. Calcium is such an important nutrient that you should consider a supplement if you consume less than the equivalent of 3 cups of milk or yogurt or 5 ounces of cheese a day.