It's easy to plan a vegetarian diet which can meet all the nutritional needs of your body. Grist, grains, seeds and all the green vegetables are all rich sources of proteins and iron. Vegetables with green leaves, bean, lentil, walnuts and dry fruits are rich sources of calcium. Vitamin D is naturally produced by the human body when exposed to the sun. People who regularly expose their body to the sun don't need additional vitamin D in the foods they consume daily. People with dark skin and the ones who live in a colder climate face difficulties in naturally producing vitamin D all year long. This is why they must consume foods rich in vitamin D such as breakfast whole grain cereals, supplements, multivitamins and soy milk.Vitamin B12 can be found in soy products, supplements for vegetarians and cereals. Although the lack of B12 in your body is rare, a strict vegetarian diet must include a source rich in this vitamin. The cyanocobalamin compound written on food labels indicates that the product contains vitamin B12.If you want to switch to a vegetarian diet or you're a vegetarian who wants to loose extra weight, you'll be happy to find out there are more advantages of this diet: it is both delicious and captivating to explore new types of foods.Read more about diet for A vegetarian meal can include the famous marinara spaghetti, a carrot soup or an exotic dish of Caribbean beans with marinade tomatoes.Switching to a veggie diet can be way easier than you imagine. Most people, both vegetarians and non-vegetarians, use a small number of recipes and don't vary their meals. The average family uses only eight or nine dishes and alternates them. You can search for inspiration in a cooking book or on the internet. As the vegetarian life style becomes more and more popular, so are the websites dedicated to vegetarian gourmets.If you want to loose weight, not to maintain it, it's good to keep in mind that the spiciest a meal is, the more you want to eat. Don't use too much salt, or too much salad dressing. When you eat fresh salads or mixed salads with fewer spices, you will both get to enjoy the real taste of the food and reach satiety faster than otherwise. There are plenty of benefits from following a veggie diet: vegetarians have a lower blood pressure and are less exposed to cardiovascular diseases. This diet can also help prevent cancer and diabetes. For more info visit diet for