Vegetarianism shows the cultural concept of returning to nature, health and protecting the ecological environment of the earth. There are110 people in the United States and 1/6 people in the United Kingdom who have been or are considering becoming vegetarians. The quietly spread vegetarian culture makes vegetarian food more and more a global fashion label and a highly respected healthy lifestyle. However, the wrong concept of vegetarianism may turn vegetarianism into a health problem, so how to eat vegetarianism healthily is a new knowledge that you must know.

Like vegetarianism, vegetarianism is based on the premise of balanced intake of six categories. The biggest difference between the two is the different sources of protein. In addition, vegetarians need to be carefully designed to get enough nutrition, because they don't eat any animal food, and they should be able to use whole grains as the basis of staple food and sell them as a professional food series in specialty stores. I'd like to give you the following advice about eating all kinds of food every day:

1. Whole grain rice or whole wheat bread, about 6- 10 servings per day (about 1.5-2.5 bowls of whole grain rice);

2. About 2 -3 servings of green vegetables, 3-4 servings of vegetables of various colors except green (each serving is about a bowl of raw food and half a bowl of cooked food) and 2 servings of fresh fruit (the size of a small fist is 1 serving) every day, which can not only get enough vitamin C, but also get the iron needed for hematopoiesis;

3. At least 2 servings of milk or dairy products (about 240CC or 2 slices of cheese each) and 2-3 servings of beans and bean products or eggs (about half a box or 1/3 bowls of tofu, a bean bag or 1 egg each) can provide excellent protein. If you don't eat dairy products, you need to increase the intake of beans or eggs instead;

4. Oil is natural vegetable oil, such as olive oil and sunflower seed oil, 2-3 tablespoons, and 65,438+0-2 parts of nuts, such as peanuts, cashews and pine nuts (about 1 porcelain tablespoon each), so as to increase the intake of protein and monounsaturated fatty acids.

PS: Pay attention to the ingredient list column and nutrient column on the food label, and avoid adding partially hydrogenated oil and trans fat, so as not to increase the cardiovascular burden.