For those who are new to vegetarian food, they usually have the question as "How can vegetarians supplement protein?" In answering this question, we offer this article for vegetarians as their dietary guidance. We summarize 8 principles for vegetarian diet , to get you informed about main sources of protein for vegetarians, and to help you understand how to maintain a balanced intake of nutrition.
Diet Index for all｜A Detailed Analysis of 8 Principles of Vegetarian Diet
The utmost difference between vegetarians' dietary guidelines and that of meat eaters is the intake of "beans, fish, eggs and meat". Vegetarians cannot eat fish and meat, and can only supplement their protein with beans and eggs. For pure Vegetarians, protein can only be obtained from beans. The following are the 8 principles we summarize for your guidance to vegetarian diet. We hope it could make you understand how vegetarians supplement the essential nutrients for their body.
Vegetarian Diet Principle 1: Variety of Foods
The balanced intake of various types of food is the most basic dietary principle. Diversified food choices help us supplement various nutrients and phytochemicals that help maintain human physiological functions. It is recommended that vegetarians can choose a meal composed of a variety of foods, and keep you from eating only some particular foods, so as to maintain a balanced nutrition.
For instance , look at the Land Young Foods presentation of the dish named "Chinese steamed assorted vegetable" ,which contains Chinese cabbage, taro, hericium erinaceus, chestnuts, yam and other nurturing ingredients. It is not only an indispensable dish for the Chinese New Year banquet, but can also be served as a main course for dinners. Just one serving , it can supplement you with sufficient nutrients.
tag me to see product:Chinese steamed
assorted vegetable
Vegetarian Diet Principle 2: Pair your staples with beans
In addition to whole grains , we suggest that the staple food to pare with beans, such as soybeans, black beans and other protein beans, which are ideal sources of protein for vegetarians. Furthermore , try to choose unrefined grains (whole grains) , which help supplement vitamin B complex and cellulose for the body.
For example, Japanese-style black bean dishes are the first choice of many people for nourishment purposes . They are so rich in various nutrients that are reputed as "King of Beans". Syrup Black Soybean are made from soy sauce, salt, and maltose. The taste is soft and glutinous, sweet but not greasy. This dish is healthy and delicious, suitable for serving as appetizers or dessert snacks.
tag me to see product:Syrup Black Soybean
Vegetarian Diet Principle 3: Choose Vegetable Oils According to Cooking Methods
For the oil intake, attention should be paid to the proportion of saturated, monounsaturated and polyunsaturated fatty acids. Vegetarians are generally advised to choose olive oils, sunflower oils, canola oils, camellia oils, soybean oils, grapeseed oils, etc., to match with cooking methods. It is suggested that , when stir-frying food , we choose grapeseed oils, sunflower oils, and camellia oils ; when deep-frying food, we adopt oils with higher smoke points, such as canola oils and extra virgin olive oils.
For example, the dish "Quinoa with Edamame" prepared with Italian top virgin olive oil, is smooth and mellow. It brings out freshness and sweetness of the ingredients, seasoned with black pepper, and pared with vegetables of high nutritional value, such as quinoa, edamame, red peppers, yellow peppers and diced onions, we can create a refreshing and unburdened cold salad. This is an example of using good oil for better health.
tag me to see product:Quinoa Edamame
Vegetarian Diet Principle 4: Eat more dark vegetables, mushrooms and algae
Foods | Nutrient | Recommended foods |
deep color vegie | vitamins, minerals | ching-kong vegetables, spinach, kale, amaranth, celery, rapeseed, mustard greens, arnedra cordifolia |
mushrooms | vitamin D, niacin, minerals | shiitakem mushroom, king oyster mushroom, hongxi mushroom, coral mushroom |
algae | vitamin B12, Iodine | kelp, seaweed |
For example, "cauliflower rice" has recently been loved by many vegetarians and fitness groups. It is a recommended ingredient with vegetable fiber for increasing satiety. If it pares with quinoa, edamame, corn kernels, etc., and then you blanch and mix them , you can have fiber, moderate starch and enough protein in one meal.
The "Veggie Cauliflower Rice with Corn Kernels" dish presented by Land Young Foods is based on the above-mentioned ingredients as base seasoning, and it can be heated and eaten directly as a healthy kind of fried rice, or you can wrap it as tofu-skin sushi, or sprinkled it on pizza. This a demonstration of using same ingredients to develop different tastes.
tag me to see product:Veggie Cauliflower Rice
with Corn Kernels
Vegetarian Diet Principle 5: Pick seasonal fruits
Try to choose local and seasonal fruits, which are not only fresh and delicious, but also have high value of nutrition. It is recommended to consume more than 2 servings of fruits per day to help supplement nutrients such as carbohydrates, dietary fiber, vitamin C, minerals and phytochemicals.
Vegetarian Diet Principle 6: Less Oil, Less Salt, Less Sugar
Reducing the use of oil, salt and sugar in food can reduce the burden on the body. In addition to use more cooking methods by steaming, boiling and roasting, you should also reduce the consumption of preserved food as well.
Vegetarian Diet Principle 7: Eat more archetypal foods
Many vegetarian foods are made from soybeans, gluten, mushroom stems and other ingredients. Although they can improve the flavor and taste, chemical additions are inevitable added during the production process, and eating too much of them tents to increase the burden on the body. When choosing food, you should focus on prototype food, not only the burden of your body will be lessened , but also you will sense the original flavor of the food as well.
Vegetarian Diet Principle 8: Maintain Exercise and Sun Exposure
Insufficient intake of nutrient is also a common problem for the vegetarians. In order to avoid osteoporosis, one must keep exercise habits to intense his/her muscle strength. And with adequate exposure to sunshine，it will help absorb vitamin D, that in turn , will help absorption of calcium and keep the bones in good health.
How do vegetarians supplyment their protein?
How to supplement protein is the very concerned problem for most vegetarians. In addition to the beans mentioned above, the following 3 foods are also rich in protein:
- Fermented soy products: natto, tempeh, miso.
- Nuts: Pumpkin seeds, pistachios, and cashews have the richest protein content among nuts.
- Some vegetables: cauliflower, spinach, asparagus, potatoes and corn also contain small amount of protein.
If you are concerned about insufficient protein intake, you may wish to eat more of the above mentioned 3 foods in your daily diet.
Recommended Vegetarian Nutrition Supplements｜Land Young Foods
As a vegetarian, do you often face troubles in choosing food ? It is recommended that you buy vegetarian products from Land Young Foods. In addition to fresh vegetable foods , there are also quinoa series, cauliflower rice, vegetable meat, Chinese and Western soups, fried rice, stewed rice and other choices to help you replenish various nutrients at one time. All the products have already been cooked and seasoned that they can be eaten after being heated in water or microwaved when they are brought home. It is convenient for those eaters-out to get a meal.
Further reading : There is more than one type of vegetarian diet. What is the difference between vegetarianism and veganism?
[4 Key Analyses of Vegetarian Trends] Learn about Taiwan's vegetarian population that help you master the vegetarian market
