Vegetarian Nutrition

I have been trying to keep an excel sheet of what i eat. However i think i'm going to try and babble about my thoughts on diet, so that i can be more clear and get some feedback. In addition to my diet i'm also trying help my dad (who is obese) to figure a better diet.

So, things which are deficient in Vegetarian diet are Protein, Calcium, Vitramin B12, Iron and Zinc.

Few initial general tips:

• Tofu can be an amazing source of protein, iron, zinc, and calcium.
• Vitamin B12 - The best source is fortified cereal.
  

Some specific Obesity tips in general:
When BMI (Weight / Height Squared) in kg/sq.m is more than 30 its termed as Obesity. Treatments include -

• Low Calorie Diets
• Exercise - spinning, walking
• Make a goal (half marathon walk??)
• No Caffeine
  
• More water 64 oz ie 8 glasses
• Measure Cholesterol