A vegetarian is a person who avoids all types of meat, including cold cuts, pork, beef, chicken and fish.

It is possible to further classify the vegetarian group, depending on the types of foods that are eaten. Lacto-ovo vegetarians do not eat meat, but will consume eggs and most dairy products. Vegans stay on strict diets that allow no meats or meat by-products. Dairy, eggs, cheese, natural gelatin and even foods cooked with lard are carefully avoided.

Getting enough protein is a challenge faced by many vegetarians. Most meat-eating Americans consume far more protein on a daily basis than is actually needed. A lacto-ovo vegetarian can easily meet his or her protein requirements with a dairy-rich diet, while vegans can eat seeds, nuts and soy products to obtain their protein.

You probably already know that beans are also excellent source of protein. Just one cup of cooked beans can contain the same amount of protein as two ounces of meat. Protein-rich beans include split peas and chick peas, red and green lentils, soy beans and others. Kidney beans make a great meat replacement in chili. Refried beans are a delicious staple for many Mexican dishes. Nuts can also be a good protein source, but they're also high in fat and should be eaten moderately.

The nutritious areas of most concern for vegans are vitamin B12, calcium, and vitamin D. The primary source of vitamin B12 in the average North American diet is meat, so vegans should regularly consume soy products or take vitamin B12 supplements to meet their daily requirements.

It's easy to get calcium if you are able to consume milk and other dairy products, but vegans don't have this option. Vegan-friendly options are calcium-fortified soy milk and orange juice. Some vegetables like leafy greens, beans and broccoli are also high in calcium.

The average vegetarian diet is based on a few simple food groups, so it's important to maintain control over your intake of vitamins and calcium. By supplementing your healthy vegetarian diet with additional nutrients, you can easily maintain overall wellness.

By taking control of what you eat today, you can ensure many years of health ahead