Any diet change should aim for a balanced range of wholesome foods with plenty of fresh fruits, vegetables and whole-grain foods. Ensure you are getting enough (but not too many) calories for your activity level and weight goals. Restrict saturated and trans fats and simple carbohydrates.

If you’re changing from a non-vegetarian diet to a lacto-vegetarian diet (still contains milk products and eggs), keep these pointers in mind.

• Omit meat and increase intake of legumes (dried beans and peas), nuts, seeds; use meatless "meats" (textured vegetable protein products) additionally.
  
  
• Increase intake of soy as it is an exceptionally good source of protein. Soy products include soybean flour, tofu, soy milk and textured vegetable protein (made to resemble meat).
  
  
• Increase intake from all five food groups to supply adequate calories.
  
  
• Increase intake of breads and cereals, especially of whole-grain products. This group contributes protein, B vitamins and iron to the diet.
  
  
• Reduce empty calorie foods - sugar, soft drinks, candy, alcohol.
  
  
• Increase intake of milk and milk products (low fat and non fat/skim, if overweight or high blood cholesterol). The milk group replaces part of the protein and vitamin B12 which is reduced when meat is deleted from the diet.

If you are changing to a vegan diet, follow the first four suggestions above, and keep these extra pointers in mind:

• Maintain calorie requirement. An adequate intake of calories is essential; otherwise the body will use lean muscle tissue proteins for energy.
  
  
• Increase foods which replace the nutrients found in significant amounts in milk; especially calcium and riboflavin. For example:
  - Fortified soy-based drinks
  - Green leafy vegetables
  - Legumes, nuts, seeds, and dried fruits
  
  
• Use a vitamin B12 supplement, or B12 fortified soybean milk since there is no practical source of vitamin B12 in plant products.