The U.S. Department of Agriculture has made an official pronouncement that vegetarian diets can meet the Recommended Dietary Allowances (RDAs) for all nutrients.

That is - it's not necessary for good nutrition to eat meat, fish, poultry, eggs, or dairy products.

No matter what kind of diet you follow, good health depends on being informed, using common sense, and eating a variety of foods.

Meat, fish, and poultry are major sources of iron, zinc, and B vitamins. Lacto-(milk OK) and lacto-ovo-(milk and eggs OK) vegetarian should pay special attention to getting enough of these nutrients.

Vegans (who eat no animal products) must supplement their diets with vitamin B-12. They should also pay special attention to getting the calcium and vitamin D that other people get from dairy products.

Editor's Note: For free nutrition information and recipes, call the Vegetarian Resource Group: (410) 366-VEGE.

Source: Dietary Guidelines for Americans; U.S. Department of Agriculture