Nutrition is such a broad subject that an attempt has been made to break the subject down into categories. I would strongly urge you to peruse all the sections: even if your 65, visit the section on babies and toddlers and learn about effects of nutrition that are still relevant to you now, but are more relevant to children (parents). The fact is that nutrition doesn't fit into tidy boxes, but web sites have tidy boxes into which you're supposed to fit things!

Vegetarian nutrition is NOT a daunting subject. I could some it up by saying: eat a wide variety of whole natural foods form this great earth of ours and you'll not only be fine - you'll flourish! Unfortunately, there's so much misinformation available and prevalently so, that it takes more convincing than that. Here is a list, as adapted from "Nutritional Symptamotoly" by Daniel Miscampbell, RHN, of common vegetarian food sources for all of the micro nutrients (vitamins, minerals, and EFAs) necessary for healthy living.

EFAs: avocado oil, macadamia nut oil and naturally occurring fats in fresh raw walnuts, sunflower seeds and pecans Other: enzymatic formulas, green drinks and other power foods which may be derived from algae, alfalfa, barley, wheat grass chlorella or spirulina (rich in chlorophyll and enzymes, full of vitamins, minerals and amino acids)

Calcium: sesame seeds or tahini, soybeans, tofu, walnuts, sunflower seeds, dried beans, green leafy vegetables, almonds; milk is a poor source of calcium: during pasteurization it loses much of it's calcium and the enzymes that would allow its absorption; skim milk is an even poorer source because the missing fat renders the calcium virtually unabsorbable. As well, the excessive protein in milk causes calcium depletion

Chromium: brewer's yeast and whole grain cereals. White flour and simple sugars deplete the body of chromium.

iodine: sea vegetables or sea salt

iron: dried peaches, nuts, beans, asparagus, oatmeal (and combining these foods with foods rich in vitamin C increases absorption). Using cast iron cooking pans will increase iron intake!

Magnesium: fresh vegetables (canning and freezing destroys this mineral); milk is a poor source of magnesium which is necessary for proper calcium absorption and caffeine flushes magnesium out of system

Manganese: nuts, green leafy vegetables, peas, beets, whole grains, bananas, bran, celery, legumes and pineapple

Potassium: fresh fruit and vegetables (canned or frozen vegetables lose their potassium content)

Selenium: garlic, wheat germ, bran, onions, tomatoes, broccoli, brewer's yeast, Brazil nuts, rice and whole grains

Zinc: wheat germ, brewer's yeast, pumpkin seeds, sunflower seeds, ground mustard, mushrooms, soybeans.

Vitamin A: green, red yellow, and orange fruit and vegetables

Vitamin B-1 (Thiamine): brewer's yeast, brown rice, rice bran, whole wheat, wheat bran, oatmeal, peanuts, nuts, wheat germ, sunflower seeds.

B-2 (Riboflavin): brewer's yeast, leafy green vegetables, almonds, nuts, wheat germ, and Brussels sprouts. Drugs interfere with the metabolism of B-2

B-3 (Niacin) (Niacin amide): whole wheat, brewer's yeast, wheat germ, roasted peanuts, avocados, dates, figs, prunes, and rhubarb

B-6 (Pyridoxine): brewer's yeast, cantaloupe, cabbage, green leafy vegetables, and whole grains. Food colouring, dertain medications, alcohol, pesticides, and excess protein inhibit B-6 absorption

B-12: Redstar Nutritional yeast, sprouted grains, and less so: miso soy sauce and spirulina.

Biotin: nuts, fruits, brewer's yeast, brown rice, wheat germ, legumes, soybeans, lentils, mung bean sprouts and whole grains. Choline brewer's yeast, legumes, soybeans, peanuts, wheat germ, green leafy vegetables, whole grains

PABA (Para-amino-benzoic acid): Brewer's yeast, whole grains, brown rice and wheat germ

B-5 (Pantothenic Acid): whole grains, wheat germ, bran, green vegetables, brewer's yeast, nuts, legumes, mushrooms, elderberries and oranges

Vitamin C (Ascorbic Acid Complex): citrus fruits, berries, green and leafy vegetables, tomatoes, green peppers, papaya, raw onions and potatoes (and red wine - but don't kid yourselves there are healthier sources!)

Vitamin D: ½ an hour of daily skin exposure (15 min for small children) to sunshine - yes in moderation sun is GOOD. Fortified soy beverages contain Vitamin D (check the label)The liver is able to store vitamin D, so we're covered for the winter months).

Vitamin E (d and dl tocopherol): wheat germ, soybeans, broccoli, brussel sprouts, leafy greens, spinach, whole wheat, whole grain, cereals, oatmeal and peanuts.

Vitamin K: Gut bacteria can produce vitamin K, so for the average person a supplement is not necessary