The American Dietetic Association (ADA) created a special food guide pyramid to cater to the needs of those consuming a vegetarian diet. By following this guideline, you can be sure to eat a balanced diet that will meet your dietary needs.

Some nutrients that are of concern for vegetarians are protein, calcium, iron, omega-3 fatty acids, and vitamin B12.  Protein is one of the macronutrients that is necessary for keeping your body functioning.  Amino acids, the building blocks of protein, cannot all be made in the body, and there are 20 that must be supplied by the diet.  Sources of vegetable protein include soy, beans, nuts, seeds, whole grains, legumes (such as chickpeas), and vegetables (such as broccoli and asparagus).  Eggs and milk are good sources of protein, because they are animal-based.

Calcium is a necessary component of bone function, and if not consumed on a regular basis, can lead to osteoporosis in old age, particularly in females.  Calcium is often found in dairy products, but can also be found in enriched foods (such as calcium-enriched orange juice).  Some vegetables are good sources of calcium as well, such as dark green leafy vegetables (such as kale).

Iron is used in the body for transporting oxygen in red blood cells.  It is commonly found in red meats, but vegetarians can find it in other sources in their diet.  These foods include dark green vegetables, soy products, legumes, whole grains, dried fruits, seeds and nuts.  Adding food items that are high in vitamin C (such as bell peppers and citrus fruits) increase the absorption of iron into your body, whereas foods like coffee, tea and spinach can decrease the absorption.

Omega-3 fatty acids are important fats, and help with circulation and decrease cardiovascular risks.  Fish are generally a good source, but for those who do not consume seafood, there are plant sources as well.  Flaxseed, walnuts and soybeans are among some of the foods that contain omega-3 fatty acids.