General Dietary Guidelines for Vegetarian/Vegan Eating

Vegetarian Dietary Guidelines - Protein

Plant sources of protein alone can provide all the protein required by vegetarians and vegans provided a variety of plant foods are consumed. Complementary proteins do not need to be consumed at the same time if they regularly appear in the diet.

Vegetarian Dietary Guidelines - Iron.

Although vegetarian diets are higher in total iron content than nonvegetarian diets, iron reserves are lower in vegetarians because the iron from plant foods is less well absorbed. That said, iron deficiency anemia rates are similar in vegetarians and nonvegetarians. Remember that it's easier to absorb iron from food if we eat it with foods that contain Vitamin C, so have some fruit or veg containing vitamin C, or some fruit juice with your meal.