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Vegetarian Advisory: 7 Necessary Nutrients

When eating a vegetarian diet, getting key nutrients can be a challenge. Here's how to make healthy choices.— By Anne Cain, M.S., R.D., Senior Food Editor

Protein-rich tofu and roasted peanuts combine to give each serving of Stir-Fried Tofu and Spring Greens with Peanut Sauce more than 20 grams of protein.

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Protein

This isn't a big deal for most vegetarians because other than fruits, almost every other food of plant origin contains protein, even if it's in small amounts. The quality of plant protein is generally lower than protein from animal sources, but it's still adequate to meet the body's needs–just be sure to eat a varied diet that includes soy products, legumes, nuts, seeds, grains, and vegetables.

Recipe: Stir-Fried Tofu and Spring Greens with Peanut Sauce

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