I have been a vegetarian for about 10 years, and for the past decade I have answered the same questions over and over again: how do you get enough protein? Are you eating properly? I have decided to set the record straight once and for all — you don't need meat in your diet to be healthy and to have your daily recommended nutritional counts met.

A vegetarian diet has been shown to improve blood sugar in people with diabetes, lower LDL (bad) cholesterol and blood pressure, and promote weight loss. It also has been suggested that this type of diet may even help prevent colon cancer and heart disease — that is one healthy diet!

The biggest questions vegetarians are always asked are about protein: how do you get enough each day? Where do you get your protein? Fact: protein does not only come from meat. Here are a few great protein suggestions for vegetarians — and for those looking for protein outside of the meatbased diets — everywhere.

- Lentils, beans (chickpeas, kidney beans, black beans, etc.), tofu, nuts and seeds

- Whole grains

- Vegetables

- Dairy — Greek yogurt, cottage cheese, eggs — unless you are vegan, of course

Remember, if you are trying to achieve fitness or health-related goals, don't necessarily sacrifice your calories. If calorie needs are not met, some protein from your diet will be used for energy rather than muscle repair. Always make sure you have a protein source at every meal; to be sure you are getting the required amount each day, try drinking a protein shake after your workouts. Protein shakes are digested quicker than other protein sources such as eggs, and a postworkout shake will help with faster and more efficient muscle repair. Regardless of whether you eat meat or not, you can still manage a healthy lifestyle consisting of a balanced diet and exercise. Give it a try — and remember, you are what you eat.