Tofu, lentils, beans, nuts and leafy greens are some of the types of foods that vegetarians eat. A vegetarian diet may also include grains that provide vitamin B12 and other nutrients as well as dried fruits that provide iron and protein and are easy to carry around as snacks.
Tofu can be used as a substitute for meat in recipes for those who are following a vegetarian diet, and it contains protein, zinc, iron and calcium. Lentils are a type of legume, and they contain about twice as much iron as beans. Vegetarians can use lentils in soups, stews, chili and casseroles, and they come in different varieties. A cup of beans provides people with roughly half of their daily requirement of fiber, much of which is soluable fiber that helps to lower cholesterol.
Nuts are a good source of protein for vegetarians, and nuts such as peanuts, walnuts and macadamias are a good source of zinc, vitamin E and omega-3 fatty acids. People can use nuts in salads, soups or as a snack, and mixing nuts provides several types of nutrients. Dark leafy greens, such as spinach, kale and Swiss chard, fit into a vegetarian diet and contain the iron necessary to a healthy diet. People who eat leafy greens should also eat foods that are a source of vitamin C at the same time, as the vitamin C helps their bodies absorb the iron.