Great Vegetarian Snacks

Plain tofu has a lot going for it. It’s a terrific source of protein, zinc, iron, and it even contains some cholesterol-lowering omega-3 fatty acids. It also gives you more than 100 milligrams (mg) of calcium in a half cup. But the same amount of calcium-enriched tofu gives you up to 350 mg (about one-third of your daily needs) plus roughly 30 percent of your daily vitamin D, which helps your body absorb the calcium—an extra bone-building punch that many people need. Look for enriched soymilk, too, which is also fortified with calcium and vitamin D.

A safe, plant-based alternative to conventional chips and dip is bell peppers with hummus. Bell peppers have the same pleasing crunch as chips or crackers, but they're lower in calories and higher in fiber, vitamin C, and vitamin A.

Tofu in its purest form has a lot going for it. It's high in protein, zinc, iron, and omega-3 fatty acids, both of which can help reduce cholesterol. In a half cup, you'll get more than 100 milligrams (mg) of calcium. However, the same amount of calcium-enriched tofu provides up to 350 mg of calcium (roughly one-third of your daily needs) as well as about 30% of your daily vitamin D.

Any enriched whole-grain cereals are fortified with difficult-to-find vitamin B12, as well as iron, calcium, and a variety of other nutrients—some also have 100 percent of a day's need in a single serving. If you don't eat eggs or cheese, you'll need to take a B12 vitamin to get more.

Great snack ideas are dried fruit. They're healthy, great iron sources, and when mixed nuts, you've got a pack of iron and protein you can eat everywhere. Dried fruits, such as apricots, raisins, prunes, mangos, pineapple, figs, dates, cherries, and cranberries are also great snacks. They're high in minerals and vitamins, as well as fiber. Even children like them as a snack.

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