There are many reasons why people choose to follow vegetarian diets, but either way, vegetarians do run the risk of missing out on various vitamins and minerals that are found in animal products, such as iron, vitamin B12, zinc and omega-3 fatty acids. Fortunately there are some other sources of these vitamins and minerals that you can eat to ensure healthy, balanced nutrition.

Carbohydrates are a source of energy and should form the bulk of your meals and snacks. Wholegrain products, besides being high in fibre, are also a source of iron. Some breakfast cereals are fortified with vitamin B12, so read the labels on the packaging. Keep in mind that most vegetables do not provide you with energy, so it's necessary to make sure that you are eating enough carbohydrates to give you the energy you need. Why not try this rice salad as part of your next meal?

Other non-meat sources of protein that can be eaten every day include beans, soya products, lentils, chickpeas, nuts, seeds and tofu. Aim to have some protein with each meal or snack as it makes your meal more sustaining, and makes it more likely that you get enough vitamins and minerals. Lacto-ovo vegetarians can add milk and eggs to this list of protein sources. Instead of frying your eggs boil, poach or scramble them. Chickpeas are rich in iron, so try to eat them often. Almonds, sunflower seeds and Brazil nuts are a good source of calcium.

The above ingredients can be added to stews, soups, rice, curries, or salads. Take a look at this delicious chickpea mash recipe.

Fruit and vegetables are fibre-rich and contain antioxidants so you should try to eat at least 5 portions of various fruit and vegetables a day. Spinach is a rich source of iron, which plays an important role in oxygen transportation in the blood. Vitamin C actually aids the body in absorbing iron, which is great news for vegetarians, so make sure you have some vitamin C-rich options too, such as citrus fruits, tomatoes, broccoli, green peppers, guavas and strawberries.

As a lacto-ovo vegetarian, you can get your calcium from milk and dairy products. Opt for the lower fat options that still contain all the vitamins, minerals and protein that the full fat products have: low fat or fat free cottage cheese, plain yoghurt as used in this coleslaw recipe, or any products marked as reduced fat, fat free or low fat.

Calcium can also be found in Tofu, fortified soya milk, almonds, dark green leafy vegetables, some fortified cereals and sesame seeds. As calcium is essential for healthy bones and teeth, it may be necessary to take a calcium supplement, especially if you feel that you are not getting enough of this mineral from your diet.

• Make carbohydrates the basis of your meals to ensure that you are getting enough energy.
• Make sure that your snacks and meals are substantial enough to give you sustained energy throughout the day.
• Try to eat as much of a variety of foods as possible to ensure that you are getting all the required vitamins and minerals. If not, consider taking a multi-vitamin and -mineral supplement.
• Be physically active every day.

While it's important to remember that all foods can be a part of healthy nutritious eating, try to make healthier choices every day and ensure that you are eating a variety of foods.

For more information about vegetarian or vegan choices, go to the Vegetarian Society of South Africa www.vegsoc.org.za or the South African Vegan Society www.vegansociety.co.za