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So, You're A Vegetarian?

People Who Don't Eat Meat

By Johnathon Allen

If you make the jump from carnivore to herbivore it's important to mind your intake of iron, zinc and vitamin B12, all present at high levels in meat.

"The best sources for iron and zinc are whole grains, beans, some dried fruits like apricots or prunes, and vegetables like pumpkin, turnip greens or Brussels sprouts," says Messina. "Sea vegetables are also a very good source for iron."

B12 intake is a higher concern for vegans because it exists in almost no non-animal foods (the notable exceptions being tempeh and miso) and, though deficiencies are uncommon, it can lead to pernicious anemia. It is especially important for pregnant and breastfeeding mothers to keep up with their B12. Ironically, more meat-eaters than vegetarians suffer from B12 deficiency because of problems absorbing the vitamin. Alternative sources for B12 include dairy products (milk, cheese, yogurt, and eggs), most multivitamins, and fortified foods like Red Star nutritional yeast.

The most common mistake people make when adopting a vegetarian diet is that, rather than approaching the issue as an overall change in eating patterns, they simply stop eating meat and become junk-foodatarians. Remember, going to McDonalds and forgoing the burger in exchange for fries and a shake at lunch does not constitute a vegetarian diet.

It's important to keep the consumption of sweets, which have little nutritional value, to a minimum, and try to choose whole grains and organic products whenever possible.

Stick to these basic guidelines and you'll be happily on your way to a more healthy and environmentally responsible diet.