The nutrients more likely to be lacking in a vegetarian diet include vitamin B12, vitamin D, calcium, iron, and zinc. Find adequate vegetarian sources of them by choosing foods carefully. Vitamin B12: Breakfast cereals, soy-milk products, and vegetarian-burger patties are often fortified with vitamin B12. Getting enough B12 is generally not a concern for vegetarians who eat dairy products or eggs.

• Vitamin D: Milk is naturally high in vitamin D; vegans should look for breakfast cereals and soy beverages fortified with the nutrient.
  
• Calcium: If you regularly consume milk, cheese, and yogurt, your calcium intake should be adequate. Those avoiding dairy products can opt for green leafy vegetables, calcium-fortified orange juice, and fortified soy milk and soy cheese.
  
• Iron: Reach for legumes, dark-green leafy vegetables, iron-fortified cereals and bread, whole-grain products, seeds, prune juice, dried fruit, and black-strap molasses. Keep in mind that eating a vitamin C-rich food at every meal will help your body absorb the type of iron that's found in plant sources.
  
• Zinc: Whole grains, especially germ and bran (note that grains processed into refined flour lose zinc), whole-wheat bread, legumes, tofu, seeds, and nuts are good sources for zinc.