protein

Tofu
Brown Rice
Beans
Pulses
Wholegrains
Lentils
Chickpeas (hummous)
Soya Milk
Cereals
Tahini
Beansprouts
Potatoes

Protein can be a controversial issue. Do we need it to stay healthy?

It is certainly not necessary to actively seek protein enriched foods to stay healthy. We find natural proteins in many of the foods we eat daily.

Carnivores think that Veggies are lacking protein.... because they don't eat meat.

There is an old veggie-inspired chestnut which goes like this ... Beef is full of protein but cows don't eat other animals... they eat grass!... so where do cows get their protein from?

We generate just as much of our own protein whether we eat meat or not ... those who eat meat are not benefiting from eating protein in meat... Meat-eaters get fat far more easily than vegetarians and can end up storing up to 20 pounds or more undigested meat in their bodies!
The problem with many young vegetarians in particular is that they don't eat the right foods to maintain a healthy body weight ... or more to the point maintaining a balanced condition which keeps both body and mind healthy. Becoming a vegetarian is not simply a matter of giving up meat. It is also a transition to healthier food alternatives.
You can read more on this elsewhere at VeggieGlobal.

Well-being: While absorbing iron (see minerals) burn up your protein intake to keep yourself lean and free of aches and pains ... Exercise!
(see also minerals)

Nuts
Beans
Pulses
Bran
Oats
Wholegrains
Lots of Organic Fruit
Lots of Organic Veg
Prunes

Fibre is an essential ingredient to a healthy diet. Start your day with a fibre rich breakfast. Balance your meals later in the day with plenty of fruit. Stick to real fibre rich brown wheatmeal bread whenever you can.

Well-being: Lack of fibre can cause all kinds of digestive problems. A regular intake of fibre helps you feel more energetic and less bloated after meals.

EFAs

(Essential Fatty Acids)

(linoleic & linolenic)

Olive Oil
Avocados
Margarine
Nuts
Soya Oil
Sunflower Oil
Corn Oil
Hemp Oil
Flax Seed Oil

EFAs provide vitamin F.

Olive Oil (extra virgin) is really effective EFA. Great for absorbtion and digestion.

Flax seed oil is incredibly rich in Omega 3 EFAs and is an ideal vegetarian alternative to cod liver oil.

Find out more about EFAs

Find out more about Omega 3 at VeggieGlobal Q & As

Wholegrains
Rice
Brown Rice
Pasta
Oats
Beans
Pulses
Potatoes
Wholemeal Bread

D2 is animal free. On other D based vitamins check on the product packaging. Best absorbed with calcium so cereals with fortified soya milk is a good mix.

Well-being: Pasta provides long term energy release. Easy to digest and highly recommended (as is brown rice) as part of a balanced meal.