Vegetarian diets can be healthy, but it is very important to pay attention to key nutrients that might become deficient. Sufficient amounts and balanced protein is at the top of the list. Soy has comparable amounts of protein to animal protein. Other sources are legumes, grains, cereal, eggs, nuts, Greek yogurt, and cottage cheese. Iron from plant sources is more difficult to absorb. Vitamin C from vegetables and fruits help that absorption and should be included with every meal. Calcium is poorly absorbed from supplements. In addition to milk products, good sources are kale and broccoli. Vitamins B12 and D are commonly deficient in vegetarians. These are very important and usually have to be supplemented.
See Family Practice News, August 2016, p. 12.