vegetarian living

image via {marthastewart}

While vegetarianism has always been rather prevalent, I can't help but notice that it has become an ever increasingly popular lifestyle choice, especially among young college age and high school students with whom I have come into contact. While I am sure many people do their research to ensure they continue to have a balanced diet, I think of those individuals who blindly go about picking and choosing their foods without paying attention to certain vitamins and minerals that they may be seriously lacking. Pulling directly from the American Dietetic Association's (ADA) website, here are some vitamins and minerals of concern to which you may want to pay particular attention.

Calcium
Predominantly found in dairy products. However, if you are seeking to avoid even dairy products, you may want to seek your calcium from sources such as: calcium fortified cereals, juices, tofu, and soymilk, dark leafy greens, and almonds.
Iron
A mineral best found in red meat. You can increase iron absorption by including a source of vitamin C with whatever iron source you choose. Sources include: beans, dried fruit, fortified cereals and pastas, and dark green vegetables. Protein
While most Americans seem to get plenty of protein, I will make mention of protein since the ADA mentioned it as well. Some sources of protein include: beans, whole grains, soy products, dairy products, eggs, and nuts.
Vitamin B12
As stated by the ADA, "B12 is found in all foods of animal origin, including eggs and dairy products. An adequate intake of vitamin B12 is generally not a concern for vegetarians who eat some dairy products or eggs. Strict vegetarians or vegans, however, may need to supplement their diet by choosing a fortified breakfast cereal or by taking a vitamin B12 (cobalamin) supplement of no more than 100 percent of the Daily Value. Good sources of B12 include: vitamin b12-fortified foods (nutritional yeast, soymilk, meat analogs or ready-to-eat cereals. Be sure to check the label.), dairy products, eggs."
Vitamin D
Studies show that non-vegetarians and vegetarians alike may be vitamin D deficient, so it is important that we think about this vitamin. Your body can make vitamin D when your skin is exposed to direct sunlight. It is also a fortification made to most dairy products in the United States. If you choose not to consume dairy products, some good, worthwhile sources include: eggs and fortified foods such as cereals, fortified orange juice, and soymilk.

As always, it is best to check your food labels and to be sure you are getting a wide variety of fruits and vegetables. Below are some great resources for those of you following a vegetarian diet. Be sure to check out the ADA's Position Paper on vegetarian diets for more information on vegetarianism and additional vitamins and minerals of which to be mindful.
MyPyramid
American Dietetic Association
ADA Position Paper