Grain is the main energy source for vegetarians, which can provide carbohydrates, B vitamins, minerals and dietary fiber. Whole grains are more nutritious and should be increased in moderation. At the same time, vegetarians should not be partial to food. They should eat at least 12 kinds of food every day and at least 25 kinds every week.

2 The intake of vegetables and fruits should be sufficient.

Vegetarians eat the same amount as the general population, that is, to ensure that there are vegetables in the meal, 300~500 grams per day, and dark vegetables account for half; Eat fruit every day, take in 300 ~ 350g every day, and don't use fruit juice instead.

3, timely supplement nutrition

■? N-3 polyunsaturated fatty acids: eat linseed oil, perilla oil and some seaweed. ■ Vitamin B 12: Eat more fermented bean products and mushrooms, and take vitamin B 12 supplements when necessary. ■? Vitamin D: Eat fortified grains every day to keep the sun shining. ■ Calcium: Eat more green vegetables such as broccoli, almonds and tofu made of gypsum; People with egg white and milky white eat more dairy products. ■? Iron: Eat more spinach, black fungus and so on. Fruits and vegetables rich in vitamin C contribute to the absorption of iron in plants; Stir-fry in an iron pan.

■ Zinc: Eat more beans, whole grains, nuts and mushrooms.