Vegetarians and vegans often face dietary challenges such as obtaining adequate protein, iron, calcium, and vitamin B12. Plant-based sources of protein may not always provide complete amino acids, making it essential to combine various foods for sufficient intake. Additionally, iron from plant sources is less readily absorbed by the body than from animal sources, necessitating attention to pairing foods to enhance absorption. Calcium-rich foods are crucial for bone health, and those adhering to a vegan diet may require supplementation for vitamin B12, typically found in animal products. Awareness and planning are key.