Things necessary to eat while on a vegetarian diet?

Can someone tell me whatI absolutly need to eat while im on a vegetarian diet. I dont know if Im eating the right foods. ( Vitamina, Minerals, ect......). If you can, can you give me a food list. Ive looked all over the internet for a shopping list, but I cant find one.Things necessary to eat while on a vegetarian diet?
You should have a diet that mostly contains whole foods: vegetables, fruits, beans, nuts %26amp; legumes, dairy, eggs and whole grains. You should stay away from processed foods. You need calcium, protein, iron, zinc, folate, B12, and a host of other vitamins. Eat a variety of foods. There are some "power" foods that are packed with vitamins.



Foods high in protein: Beans, tempeh, brown rice, barley, whole wheat, tofu, legumes such as peas, lentils, and garbanzo beans, soymilk, nuts and seeds, nut butters, veggie burgers, and veggie deli slices.



Foods high in calcium: Calcium fortified orange juice, fortified soymilk, broccoli, bok choy, kale, figs, tofu made with calcium carbonate, almonds, and tahini.



Foods high in iron: Dark leafy greens, beans, legumes, tofu, nuts and seeds, dried fruits like raisins and apricots, whole and enriched grains, sorghum molasses.



Foods high in zinc: Whole grains, green leafy vegetables, mushrooms, nuts and seeds like tahini, legumes, tofu, miso, wheat germ, miso, and nutritional yeast. Fortified cereals also contain good sources of zinc, read the labels.



Foods high in B12: Nutritional Yeast (Red Star Vegetarian Support Formula), fortified nondairy beverages, fortified juices, cereals, meat substitutes. Beware seaweed and fermented soyfoods as they are not necessarily reliable sources of B12.



Foods high in folic acid: Green leafy vegetables (spinach, asparagus, broccoli, romaine lettuce), oranges and orange juice, corn, green beans, beets, peas, peanut butter, whole wheat bread, bran breakfast cereals, dried beans, peas and lentils, nuts, and seeds.



Foods high in vitamin D: Fortified cereals, and possibly soymilk. Read labels.



Foods high in vitamin A: Sweet potatoes, carrots, squash, apricots, mangoes, cantaloupe, collards, and kale.



Foods high in vitamin C: Strawberries, oranges, lemons, broccoli, tomatoes, red and green peppers, and juices made with 100% fruit juice.



Here is some addtional information: http://www.mayoclinic.com/health/vegetar鈥?/a>



Here are just a few sites that have good recipes:

http://www.101cookbooks.com/

http://www.mightyfoods.com/archives/reci鈥?/a>

http://whfoods.org/foodstoc.php - not an all vegetarian site but great info and easy recipe ideasThings necessary to eat while on a vegetarian diet?
Be sure and get your protein through tofu and nuts. If you go to a health food store, they can probably recommend some things for you to buy that will make sure you get all your vitamins.Things necessary to eat while on a vegetarian diet?
Go to http://www.mypyramid.gov/ it's partially interactive.
there is no shopping list, because vegetarians eat all the same things as everyone else. minus the animals.



Make a list of all you fav. vegetarian dishes, and make a list of all the ingrediences you need for those meals. - thats your vegetarian shopping list.



http://www.vegetariantimes.com