1. Essential Nutrients for a Balanced and Healthy Vegetarian Diet

2. As long as there is balance in the nutritional intake by eating a variety of foods, a vegetarian diet is on the right track. But to give a clearer idea on how this works here are the essential nutrients that needs to be included. Healthybalanceddiet.org

4. other calcium-fortified foods - the manufacturers have added calcium to it.

5. legumes, tofu, seeds

6. green leafy vegetables

7. consult your doctor about taking in calcium supplements Healthybalanceddiet.org

10. peas, lentils

11. cooked dried beansBecause iron is best absorbed with the help of Vitamin C, a vegetarian may take in foods rich in this vitamin and if it helps, iron supplements may be taken in too. Healthybalanceddiet.org

14. For more details please visit Healthy Balanced Diet