Dietary guidelines for vegetarians

"Vegetarians" refers to people who do not eat animal-based food, such as meat, poultry, seafood, eggs and milk. Those who completely abstain from eating animal-based food and products are vegans. Those who still consume egg, milk and related products are lacto-ovo vegetarians. 

 

According to statistics, the vegetarian population in China exceeds 50 million, with women accounting for a higher proportion. 

 

Infants, children, pregnant women, people with a weak constitution and the elderly are advised against a full vegetarian diet.

 

Vegetarians are at risk of nutrient deficiency

 

The lack of animal-based food in the diet and unreasonable dietary arrangement will lead to insufficient intake of vitamin B12, n-3 polyunsaturated fatty acid, iron, zinc, protein and other nutrients, thus increasing the risk of nutrient deficiency.

 

 

1. Increase the intake of cereal

Half of the staple food should be whole grains, which can better provide vitamin B1 and dietary fiber. Rice, flour, millet, corn, sorghum, and beans can be mixed in the meals. In this way, amino acids in food can complement each other, improve their own composition ratio, improve the nutritional value of food protein, and make up for the shortage of high-quality protein.

 

2. Make good use of soybean food

Soybean and its products are the main source of high-quality plant protein and an important food for vegetarians. It should be included in meals every day. Taking ordinary young women as an example, about 40 grams of soybeans and the equivalent amount of soybean products are needed every day. In addition, vegetarians should pay special attention to the intake of fermented soybean products, such as soy sauce, fermented bean curd, and bean paste, 5-10 grams of which should be consumed every day.

 

3. Ensure the intake of nuts, mushrooms and algae

Vegetarians should eat more fruits and vegetables, especially mushrooms and algae. Mushrooms are an important source of vitamins and minerals (especially vitamin B12, iron and zinc). Algae have a strong ability to collect micronutrients, and contain rich minerals and micronutrients. Nuts are rich in protein, unsaturated fatty acids and vitamin E. 

 

4. Select right cooking oils

Reasonable selection of cooking oil can improve the quality of dietary fat. It is suggested that vegetarians use rapeseed oil and soybean oil to cook and fry food, and use flaxseed oil, perilla oil and walnut oil for cold dishes.

 

 

The body's need for nutrients can be met through reasonable food combinations, which means nutrients supplement from the diet should be the first choice. If vegetarians need to take nutritional supplements, they should consult a doctor first. A correct selection of nutritional supplements should follow the principles below:

 

1. The supplement should be selected based on the nutrients that the vegetarians may lack;

 

2. The supplement dose should be appropriate, and excessive intake should be avoided;

 

3. Vegetarians should read the label and select the supplement according to the nutrient content and their own conditions.