Vegetarian food, such as whole grains, vegetables, fruits, beans, etc., is low in fat and cholesterol, and contains a lot of fiber and nutrition. Vegetarians can get all the necessary protein from beans (such as beans, tofu and peanuts) and grains (such as rice, corn, whole wheat bread and pasta); Calcium can be obtained from cauliflower, kale, kale, tofu, calcium juice and soybean milk; Iron can be obtained from chickpeas, spinach, pinto beans and soybean products; You can get B 12 from foods or supplements containing vitamin B 12.