Back home, I live near a small farm that raises two calves each year. I would pass the cute twosome during my daily run, and before long, I became attached to them. Then one day I came running down the road, and they were gone. My buddies were dead meat, literally.

That was the day I gave up eating red meat. A year later, I took poultry out of my diet because I was disgusted by the way that chickens are penned up and abused in large coops courtesy of large food corporations.

I can't call myself a vegetarian, because I actually am what is known in the nutrition world as a pescetarian -- I avoid red meat, poultry and eggs, but I do consume seafood.

Whether you are a meat eater or a strict vegan, it's important to make sure your diet provides adequate nutrition. Selecting the right foods is possible; it just takes some getting used to.

Red meat is our primary source of iron. Females need to be concerned about getting enough of it because some iron is lost during menstruation. Without adequate iron, we feel lethargic and weak and may develop iron-deficiency anemia. I've had this condition, and trust me, it is not a pleasant experience.

Good sources of iron are iron-fortified breakfast cereals or oatmeal, legumes (chickpeas, black beans, lentils, baked beans), soybeans, tofu, dried fruit (figs especially), pumpkinseeds and broccoli. And if you eat seafood, a can of clams has more than the recommended daily amount.

Iron is best absorbed with vitamin C, which you can get from citrus fruits and juices.

As I mentioned last week, calcium is needed for strong, healthy bones. Because some individuals give up dairy products entirely, getting adequate amounts of calcium can be a challenge. Other good sources of calcium are fortified cereals and orange juice, tofu, soymilk and leafy-green vegetables. Also, some bottled waters now are supplemented with calcium.

Chicken and hamburgers get gold stars for protein, but vegetarians easily can find their own sources. Eggs and dairy products are great, in addition to nuts, peanut butter, tofu, beans, soymilk, grains and some cereals.

Protein from animal sources contains all of the essential amino acids we need in our diet, but you can still accomplish this by combining different non-animal sources. I eat whole-wheat flour tortillas with black beans, tofu, spinach and steamed vegetables for a well-balanced, protein-rich meal.

Vitamin B12 and zinc are two more important dietary elements. Vitamin B12 is only found in animal products, so consume fortified cereals or other food products. Zinc can be found in fortified products as well, in addition to soy, nuts, beans and some seafood.

While some people think it is unhealthy to go without meat, there are many advantages to this lifestyle. People who forgo meat products tend to have a higher consumption of fiber and low-fat products, have lower cholesterol and lower total calorie consumption.