7 Nutrients That Every Vegetarian Needs

A breakfast meal of spinach, mushrooms and an egg on top of a piece of toastThere are many benefits to being vegetarian and vegan. Regardless of why you chose such a lifestyle, it’s not enough to simply cut the meat, poultry, and seafood from your daily menu. Animal products do offer nutrients that support growth, body functions and a healthy immune system, and it’s important that these nutrients are acquired from another food source after you stop eating meat.

Every committed vegetarian should pay special attention to seven key nutrients to ensure that a plant-based diet is also a healthful one.

1. Protein

When you tell people you don’t eat meat, a question about protein usually follows. Although many people associate meat with protein, you can meet your protein needs with plenty of plant-based sources. Unfortunately, new and seasoned vegetarians are often guilty of removing meat, poultry and fish from their diets without a reliable plan to replace those animal proteins with vegetarian proteins. To eat the same foods—pizza, sandwiches, pasta dishes and stir fries—minus the meat –can leave you feeling hungry and your meals unbalanced (high in carbs and fat, low in protein). So how much protein do you need?

An easy rule of thumb is that your daily protein requirement is the same as your weight in kilograms. (Simple divide your weight in pounds by 2.2.