THE BIG FOUR AND WHERE TO FIND THEM

Nutritionally speaking, for a healthy vegetarian diet the main issues are protein, iron, vitamin B12 and calcium. These are the Big Four. Here's what you need to know in a nutshell --- OK, a coconut shell:

PROTEIN: essential for growth, tissue repair and to help fight against infection:

• Legumes (beans, peas, lentils)
• Soy foods (soybeans, tofu, tempeh, soy drinks)
• Peanut butter
• Seitan (wheat gluten)
• Nuts and seeds
• Grain products (wheat rice, corn, barley, oats, millet, quinoa)
• Dairy products (milk, cheese, yogurt)
• Eggs

IRON: important for the formation of red bloods cells:

• Eggs
• Whole grains
• Dark green vegetables (broccoli, kale, peas, string beans, chard)
• Legumes (beans , lentils)
• Soy foods, (soy beans, tofu, tempeh, soy drinks)
• Nuts and seeds (especially tahini and almond butter)
• Dried fruits (raisins, apricots, figs)
• Blackstrap molasses

VITAMIN B12: needed for the formation of red blood cells and a healthy nervous system:

• Diary products (milk, cheeses, yogurt)
• Fortified soy drinks (if available)
• Fortified cereals
• Nutritional yeast (red star brand in particular)

CALCIUM: essential for teeth, bones and healthy muscle function:

• Dairy products (milk, cheese, yogurt)
• Fortified soy drinks
• Fortified orange juice
• Dark green vegetables (broccoli, kale, collard greens)
• Dried figs
• Almonds
• Blackstrap molasses
• Legumes (beans and lentils)
• Soy foods (especially tofu made with calcium)