Vegetarians have lower rates of some cancers, cardiovascular disease, high blood pressure and non-insulin-dependent diabetes. A study of nearly 2,000 vegetarians and part-time vegetarians conducted by German cancer researchers found eating little or no meat cut death rates from heart and circulatory disease in half and deaths from cancer by 25 to 50 percent. Vegetarians are also less likely to have gallstones, kidney stones and constipation and they weigh less on average. Calorofic values

Their should be variety in your diet, Select an array of foods to make sure you get all the nutrients you need. Eat these foods frequently for:

• Protein:
  Good choices are soy products such as tofu or soy meat substitutes, legumes, lentils, nuts, seeds and whole grains.
• Calcium:
  Non- or low-fat milk and milk products are calcium rich. If you're a vegan, nondairy sources for calcium include leafy, dark green vegetables, legumes, fortified soy milk and tofu (processed with calcium sulfate). Women need at least 1,000 milligrams of calcium each day.
• Iron:
  Enriched cereals and whole grain products, leafy, dark green vegetables, legumes and prune juice are a good place to start. Increase iron absorption by eating vitamin C-rich foods such as tomatoes or by cooking in iron pans.
• Zinc:
  Try whole grains, soy products, nuts and wheat germ.

Vitamin B-12 Eat dairy products and eggs. Vegans can get B-12 from some enriched cereals, soy products, nutritional yeast or by taking a supplement.