Tips on Being a Good Vegetarian
Avoid iron deficiency
Get your iron levels checked annually if normal. Wait at least two hours before taking in foods that can inhibit absorption of iron from your foods. These “inhibitors” include caffeine right after a meal. Fiber can also inhibit iron absorption. Good iron rich foods include: spinach, tofu, green vegetables, pumpkin and squash seeds, and lentils.
Protein
Make sure you are getting enough protein. It should make up about 20-30% of your diet. Isolated soys, like the kind found in “veggie” meats fortified with B12 can provide a fully balanced protein intake. Eggs are an excellent source of protein. Dairy sources include, milk, yogurt, and cheese. Fish is a good source of protein (but beware of mercury). Certain whole grains like millet, lentils and beans are good sources of protein. Check out the book: The Protein Counter, by Annette B. Natow and Jo-Ann Heslin
Nutrtional Deficiencies
Avoid nutrient deficiencies, like zinc, B12, and amino acids. I recommend a good quality multivitamin, plus a B-complex with at least 1000mcg B12, and 400mcg folic acid. Make sure you take in at least five servings of fruits and leafy greens (green juicing is a good way to get around that). Daily flax seed, walnuts and fish oil are good sources for omega 3 fatty acids which are essential to the human diet.
Carbs
Don’t load up on carbs. Avoid snack foods and sugary carbohydrates. This can put you at risk for diabetes and obesity. Instead eat high fiber snack foods, eg, an apple or big salad (with 5 raw vegetables) before your meal. Adding some healthy fat like cheese, olive oil, avocado, or nut butter can satiate you. If you are still hungry then snack on nuts and seeds, or baby carrots, etc.