Egg-milk vegetarians can also get high-quality protein through milk and eggs. Similarly, replacing the staple food with half miscellaneous grains and beans, plus two eggs, two tofu, 500ml milk and 20g original nuts can also meet the demand of protein. Nutrients that vegetarians should supplement mainly include vitamin B 12, trace elements such as calcium, iron and zinc, and some fatty acids. How to eat? Mainly from these aspects: vegans are easy to lack protein, and are more likely to suffer from iron deficiency anemia, zinc deficiency, calcium deficiency, vitamin B 12 and vitamin D deficiency, while egg and milk vegetarians are better, but the risk of iron deficiency anemia may be higher.
Soybean not only contains high-quality protein, but also contains soybean isoflavone which is very important for women's health and soybean lecithin which can enhance intellectual development. It is suggested that vegetarians increase the intake of soy foods appropriately. For vegetarians, besides eating more vegetables and fruits, it is also very important to eat a proper amount of nuts every day. Otherwise, it may lead to the lack of some minerals, such as iron, zinc and selenium. Proper intake of nuts every day can also supplement unsaturated fatty acids.
Whole grains are available every day: vegetarians have increased their intake of whole grains compared with the general population. Make sure to eat whole grains or miscellaneous beans at least once a day for three meals. Such as corn porridge, buckwheat porridge, millet and mung bean porridge. Some vegetarians eat few vegetables, and various staple foods account for a large proportion, such as cakes, noodles and potatoes. Be sure to have a suitable staple food, eat more dark fruits and vegetables, and get enough vitamins, minerals and dietary fiber.