Abstract: If vegetarians do not have a good nutritional balance, they can easily cause malnutrition, which will cause certain harm to their health. The most obvious point is that if you stop eating meat, your fat intake will be significantly reduced, making it easier for people to lose weight. So, how do vegetarians supplement their nutrition? Vegetarians also need to pay attention to the intake of protein, calcium, iron, zinc, vitamin B12 and vitamin D. Next, let’s take a look at what vegetarians should eat every day? How do vegetarians eat three meals a day? How can vegetarians eat healthily? How do vegetarians eat three meals a day? 1. First of all, you should know that vegetarianism is not a diet. Vegetarians also need to eat well. The so-called eating full in the morning, eating well at noon, eating less at night, and eating vegetarian meals requires perseverance.

2. After getting up in the morning: You can choose to eat an apple on an empty stomach. Mr. Mei Baojiu said that his secret to longevity is to eat apples when you get up early, regardless of winter or summer. Then drink some warm water appropriately to warm your stomach.

3. Breakfast: You can eat steamed buns or nutritious porridge. This is your choice, but be sure to eat enough. The day's plan starts in the morning. The stomach in the morning is most energetic after a night's rest.

4. Lunch: When it comes to lunch time, there may be big differences between the north and the south. The staple food is steamed buns, noodles, rice, etc. The accompanying dishes can be a mixture of roots, fruits, leafy vegetables, and mushrooms, which are both delicious in color and rich in nutrients.

5. Dinner: Basically the same as lunch. If you eat rice at noon, you might as well try pasta in the evening for a change of taste. The same goes for vegetables, you can add soup, not quantity, just quality.

6. Late night snack: You may not be used to being a vegetarian at first. If you feel hungry at night, you can prepare some millet porridge for yourself.

How do vegetarians supplement nutrition? Milk is essential. Vegetarians mainly eat vegetarian food all year round, and their bodies will inevitably suffer from calcium deficiency. Regardless of men, women, old or young, everyone must be aware of the dangers of calcium deficiency, right? Therefore, we must pay attention to calcium supplement and drink some milk every day to meet the body's demand for calcium.

Eat more foods that replenish qi and blood. If you don’t eat meat all year round, your body will suffer from symptoms of deficiency of both qi and blood. Symptoms such as physical weakness, palpitation and palpitations will often occur, so you must take some foods that replenish qi and blood. Food, such as red dates, lotus seeds porridge, peanuts, etc.

Replenish protein in a timely manner. Protein is generally taken from meat and animal fat. Because of the vegetarian diet, those animal proteins are not available. This can be improved by eating more soy products, such as tofu, soy milk, etc. Or often eat some porridge cooked with red beans, which can not only replenish blood but also supplement plant protein.

If you only eat vegetarian food to supplement various vitamins, certain functions of the body will not be better "maintained", which will lead to the rapid loss of nutrients in the body and poor absorption of nutrients by the body. , Therefore, we must supplement vitamins to avoid the lack of micronutrients in the body.

Vegetarians who eat more iron-supplemented fruits and vegetables are prone to anemia, which is very dangerous. If the symptoms of anemia are not treated and improved for many years, the person's entire body will be in danger of being "scrapped". This is by no means alarmist, but simply replenishing blood is not enough. You must first pay attention to the amount of iron in your body and eat more vegetables with high iron content such as spinach.

Drink health-preserving tea appropriately every day. Vegetarians must drink some health-preserving tea appropriately every day, such as astragalus or honey. This can not only supplement the nutrients missing in the body, but also ensure the normal operation of oneself. , to avoid problems such as malnutrition or constipation caused by vegetarianism.

How do vegetarians supplement protein? Cereals are the staple food in our daily lives. Of course, they are also an important channel to supplement human protein. Generally, the protein content in rice and other cereals is not high, while flour The protein in cereals such as , quinoa and so on is relatively high.

Beans The protein content in beans is generally relatively high, such as soybeans, black beans, green beans, etc., but some people are prone to bloating after eating beans.

Soy products Soy products are one of the important sources of daily protein and are rich in amino acids and other nutrients. Regular consumption of soy products, such as soy milk, tofu, dried tofu, etc., can effectively supplement the body's needs. protein.

Nuts Nuts are very suitable for supplementing protein in the human body, and their unsaturated fatty acid content is relatively high, making them especially suitable for vegetarians to supplement protein.

The seeds of seed plants are the essence of the plant. They contain a large amount of protein and fat, and are rich in unsaturated fatty acids, which can well supplement human body protein.

Some vegetables generally have relatively low protein content, and the human body’s absorption rate of plant-based protein is relatively low, but they are also important sources of protein, such as broccoli, asparagus, etc.

Whole grains that vegetarians eat every day include oats, millet, corn, sorghum, black rice, whole wheat flour, etc. These whole grains retain the nutritional essence of the grains and contain more iron, zinc and vitamins.

Soy products include tofu, soy milk, dried tofu, tofu skin, yuba, etc. They are rich in high-quality plant protein and can replace meat protein. Vegans should eat the equivalent of 50 to 80 grams of soy products per day; lacto-ovo vegetarians should eat 25 to 60 grams per day.

Fermented soybean products include bean curd, tempeh, soy milk, bean paste, soybean paste and soy sauce. They are the only plant foods that provide vitamin B12.

Miscellaneous beans include mung beans, red beans, lentils, chickpeas, kidney beans, kidney beans, eyebrow beans, etc. They can not only provide iron, zinc and vitamins (a bit like whole grain foods), but also provide more protein (a bit like soy products), and have higher nutritional value.

Nuts include walnuts, peanuts, melon seeds, pumpkin seeds, pistachios, almonds, etc. They are rich in protein, polyunsaturated fatty acids, calcium, iron, zinc and vitamins, and have high nutritional value.

Edible fungi include shiitake mushrooms, fungus, fresh mushrooms, oyster mushrooms, etc. Although they are vegetables, unlike most vegetables, they also contain more protein, which can make up for the nutritional deficiencies of vegetarians.

Seaweeds include seaweed, kelp, and wakame. They are similar to edible mushrooms and can also provide vegetarians with vitamins, iron, zinc, calcium and protein. Seaweed also provides omega-3 polyunsaturated fatty acids.

Vegetable oils preferably include linseed oil or perilla seed oil. These two oils are rich in linolenic acid and are the main sources of omega-3 polyunsaturated fatty acids for vegetarians, which are important for blood lipid health and immunity.