Vegetarianism is becoming more and more popular in today’s society. Some people do it for religious reasons, some people want to control their weight, and some people think that vegetarianism is healthier. People often only know what foods cannot be eaten, but they don’t know which foods are necessary. Especially for women, if they only live on a little vegetable salad and fruit, they will not get enough energy and protein. Not only will their physical strength become weak, but they may even suffer from irregular menstruation and anemia. "Strict vegetarians" who do not eat eggs and milk are most likely to be deficient in iron and vitamin B12. So how can vegetarians ensure "balanced nutrition" in their daily diet?

Eat nuts to get enough selenium

Selenium is a powerful guarantee for the normal operation of the body's immune system. In daily meals, for vegetarians, only nut foods can ensure adequate selenium intake in the diet. It is recommended that vegetarians eat a small bag of about 15 grams of mixed nuts every day, preferably unsalted. You can usually buy the kind that comes in a large bag with multiple small packages at the dried fruit counter in the supermarket. These nuts are perfect for snacks.

Add enough protein

Ensuring adequate daily protein intake is very important for vegetarians. There are many ways to supplement the protein needed for the day, such as beans (peas, lentils, etc.), nuts, eggs, soybeans and soy products, wheat protein (cereals, bread, rice, corn, etc.), various dairy products, etc. Good source of protein. Moreover, it is best to eat foods containing a variety of proteins together, which is very helpful in supplementing essential amino acids for the human body, such as toast bread rich in beans, milk containing cereal ingredients, rice and bean salad, bread and cheese, Red bean paste bread, etc.

Vegetarians are also not deficient in iron

For vegetarians, iron can be obtained from other foods, such as soy products, green vegetables, whole-wheat bread, etc. In addition, the intake of cereals in breakfast should also be increased. If we eat iron-containing foods together with foods rich in vitamin C, it will be more conducive to the body's absorption of iron. Therefore, it is recommended that vegetarians eat more fruits and vegetables during meals, or drink appropriate amounts of fruit and vegetable juices. Vegetarians should also try to avoid drinking tea and coffee with their meals, as they will hinder the body's absorption of iron. It is recommended to drink tea and coffee 1 hour after a meal.

7 Notes on Daily Diet

1. Eat at least five or more fruits and vegetables every day;

2. The proportion of starchy foods in each meal should be Accounting for 1/3, such as noodles, rice, cereals and beans;

3. Eat some protein-containing foods, such as dairy products, eggs or beans, and try to diversify your diet;

4. Try to use grilling, roasting, boiling, steaming or microwave cooking methods to reduce the process of frying in oil;

5. Reduce the intake of sugar Intake amount;

6. Reduce the amount of salt added in cooking;

7. Make sure to drink 1.2 liters of water every day. If you are engaged in physical labor, you will drink more water