In the past, choosing not to eat meat or animal-based foods was considered unusual in the United States. Times and attitudes have changed dramatically, however. Vegetarians are still a minority in the United States, but a large and growing one. The Academy of Nutrition and Dietetics (AND) has officially endorsed vegetarianism, stating "appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases."

So what does this mean for you? If you're already a vegetarian, or are thinking of becoming one, you're in good company. There are more choices in the supermarket than ever before, and an increasing number of restaurants and schools are providing vegetarian options way beyond a basic peanut butter and jelly sandwich.

If you're choosing a vegetarian diet, the most important thing you can do is to educate yourself. That's why the AND says that a vegetarian diet needs to be "appropriately planned." Simply dropping certain foods from your diet isn't the way to go if you're interested in maintaining good health, a high energy level, and strong muscles and bones.

Vegetarians have to be careful to include the following key nutrients that may be lacking in a vegetarian diet:

If meat, fish, dairy products, and/or eggs are not going to be part of your diet, you'll need to know how to get enough of these nutrients, or you may need to take a daily multiple vitamin and mineral supplement.

Sea vegetables like nori, wakame, and dulse are very high in iron. Less exotic but still good options are iron-fortified breakfast cereals, legumes (chickpeas, lentils, and baked beans), soybeans and tofu, dried fruit (raisins and figs), pumpkin seeds, broccoli, and blackstrap molasses. Eating these foods along with a food high in vitamin C (citrus fruits and juices, tomatoes, and broccoli) will help you to absorb the iron better.

Girls need to be particularly concerned about getting enough iron because some iron is lost during menstruation. Some girls who are vegetarians may not get enough iron from vegetable sources and may require a daily supplement. Check with your doctor about your own iron needs.

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Becoming a Vegetarian - KidsHealth