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How can vegetarians ensure “balanced nutrition” in their daily diet?

泰然健康网
2025-05-16 13:57

How can vegetarians ensure balanced nutrition in their daily diet? The UK Food Standards Agency has come up with its latest recommendations.

Eat nuts to get enough selenium

Selenium is a powerful guarantee for the normal functioning of the body's immune system. Meat, fish and nuts are the best sources of selenium in the daily diet, so for vegetarians, the only way to ensure adequate selenium intake in their diet is to eat nuts. It is recommended that vegetarians consume a small sachet of about 15 grams of mixed nuts of various types per day, and it is best to be unsalted. Dried fruit counters in supermarkets are usually available in large bags with multiple packets, and these nuts are the best way to snack on them.

You can also replenish protein without eating meat

It is important for vegetarians to ensure adequate daily protein intake. In addition to meat, there are many ways to replenish the protein needed for the day, such as legumes (peas, lentils, etc.), nuts, eggs, soybeans and soy products, wheat protein (cereals, bread, rice, corn, etc.), various dairy products, etc. are good sources of protein. Moreover, it is best to eat foods that contain a variety of proteins together, which is very helpful for replenishing essential amino acids, such as toast bread rich in legumes, milk, rice and bean salad containing cereal ingredients, bread and cheese, bean paste bread, etc.

Vegetarian diets are also not deficient in iron

Although eating meat is the best source of iron, for vegetarians, it can also be obtained from some other foods, such as soy products, green vegetables, whole wheat bread, etc. In addition, the intake of cereals in breakfast should be strengthened. If we eat iron-containing foods with foods rich in vitamin C, it will be more conducive to the body's absorption of iron, so it is recommended that vegetarians eat more fruits and vegetables at mealtimes, or drink fruit and vegetable juices in moderation. Vegetarians should also try to avoid eating with beverages such as tea and coffee, as they can hinder the body's absorption of iron, and it is recommended to drink tea and coffee 1 hour after meals.

Daily diet 7 attention

Eat at least five kinds of fruits and vegetables a day; 1/3 of starchy foods such as noodles, rice, cereals and legumes should be included in each meal; Eat some foods that contain protein, such as dairy products, eggs or legumes, and try to eat a variety of foods; Prepare food in roasting, roasting, boiling, steaming or microwave as far as possible to reduce the frying process in oil; reduce your intake of sugars; Reduce the amount of salt added in cooking; Make sure you drink 1.2 litres of water a day, and even more if you are engaged in manual work.