People often relate being vegetarian to activism for animal rights, but many people today become vegetarian to reap the health benefits. Many studies show that plant-based diets can lower cholesterol, lower blood pressure, and reduce a person’s risk for both heart disease and cancer. Although these studies exist, most meat eaters are still concerned that a vegetarian lacks certain vitamins needed to be healthy. There are many ways to ensure that a vegetarian diet is well rounded. Protein is always the main concern from those who don’t understand vegetarianism. Women need about 45 grams per day, while men need about 55 grams. With just one cup of tofu, women are almost half way there already with 20 grams of protein. It’s not as hard as some think to get enough protein. In fact, the average person is getting plenty of protein without even thinking about it. Vegetarian foods that contain high protein include tofu, seitan, veggie burgers, soy, lentils, chickpeas, nuts and seeds, brown rice and whole grains. Eating dark green vegetables such as broccoli, spinach, and kale will ensure a vegetarian is getting enough calcium and iron. The vitamins C and D in an enriched orange juice will also assist in the absorption of both calcium and iron. Eating a wide spectrum of colors of fruit and vegetables will ensure a wide range of vitamins and antioxidants. Vitamin B12 is often supplemented in pill form, but can also be found in nutritional yeast. Miso and some sea weeds also contain a minimal amount of vitamin B12. Most vegetarians start out by still eating their favorite foods that they already eat and just using meat substitutes in place of the meat. Most any recipe can be made vegetarian. There are many different brands of meat substitutes and they all taste a bit different, so if you don’t like one brand, another brand might suit your tastes better. Gradually try different recipes and you’ll find your tastes developing into a healthier way of life. There are also many different types of vegetarians. A pescatarian doesn’t eat meat, but makes the exception of eating fish. Pescatarians get extra protein and omega-3s from the fish. Most vegetarians are lacto-ovo-vegetarians, meaning they don’t eat animal flesh of any kind but they still eat eggs and dairy products. However, a vegan does not eat any animal product of any kind. Many vegans also try to eliminate animals from their clothing, skin care, and day to day products also. Most grocery stores today are making it much easier to make vegetarian choices too. There are many more choices than there used to be. Some larger stores even have a “natural foods” section now devoted to many vegetarian foods. In addition to meat substitutes, you’re even likely to find soy cheeses and yogurts too. Another good place to look is a farmer’s market or food stands for local and seasonal choices. And if there’s no health food store in your area, there are a few places online where vegetarians can order food.