Personal experience on taking balanced and enough nutrition as a vegetarian

[Elenor]

Seems this topic is not quite appropriate here, so Ｉ　ｔｒａｎｓｆｅｒｅｄ　ｔｏ　ｍｙ　ｂｌｏｇ

[giselle]

You can use the pantry at http://nutritiondata.com (add foods you eat to it, press the analyze button) or download the cron-o-meter http://spaz.ca/cronometer/ which also requires java (http://java.com) to see if you meet your RDAs. Fitday.com also has some nutrient analysis but not as detailed.

After a few days of screwing around with either of these tools you can figure out what foods will give you what. Keys: eat lots of greens! get a tbsp of ground flax, 2 or more servings of beans and lots of fruits/veggies to fill up on.

And then you will be a major expert, much more likely to get optimal nutrition than your non-veg peers.