There are many reasons an individual may choose to be a vegetarian. Some do it for the animals, some do it for health, and there are a growing number of people who decide to eat less meat, or no meat, for the environment. Whatever the reason for going vegetarian (even if it’s only one or two nights a week) it has never been easier; from the traditional beans and soy to the newer meat imitators, there are many choices to choose from.

Despite the source, our bodies use protein to build muscle and other cells in our body. A varied diet of beans, lentils, grains and vegetables contains all of the essential amino acids (protein building blocks) we need to be healthy and strong. It used to be thought that vegetarians had to complement, or pair different protein sources, like beans and grains within a meal to ensure they were able to get all the essential amino acids needed. However research has disproved this theory. Many nutrition authorities, including the American Dietetic Association, believe protein needs can easily be met by consuming a variety of plant protein sources over an entire day, so eat what you enjoy and don’t sweat it. There are several nutrients vegetarians may be lacking in, namely calcium which is especially important because adequate intake is essential for preventing bone weakness as we age. If you are concerned about your calcium, or other nutrient intake, consider keeping a food journal and checking in with a registered dietitian.

While it’s true that vegetarians are, on average, a healthier group than their carnivorous counterparts there are many ways to be an unhealthful vegetarian. French fries, many snack foods and some rich desserts are made without animal products. And while they are vegetarian or maybe even vegan foods, they are high in fat, refined carbohydrates and sodium. Chose foods that are full of fiber, vitamins and minerals; a good rule of thumbs is to consume the foods with the fewest ingredients.