Vegetarianism is another term for fashion, and many celebrities we know are opting for such meals. Albert Einstein was not only a great scientist but also a vegetarian. He once said, “I believe that a vegetarian’s attitude to life is one of pure physiological equilibrium, and is therefore conducive to human ideals. Steve Jobs, who has been a vegetarian since the 1970s, and his wife, who is married to him, are also vegetarians. Not only do these intellectually gifted celebrities consume a vegetarian diet, but the entertainment industry is also full of public figures who advocate a vegetarian diet, such as H.L. Chung, Ruby Lin, and Liping Yang. Nowadays, more and more white-collar workers, celebrities, entrepreneurs and intellectuals are choosing a vegetarian diet, so will a vegetarian diet really bring us health? Does the consumption of vegetarian food need special guidance? Nutrition experts are invited to take us into the vegetarian diet and unveil the veil of vegetarianism for us. It cannot be said that vegetarians consume fewer nutrients than meat-eaters, but certain nutrients need special attention. Intake of protein, essential fatty acids, vitamin B12, calcium, etc. Vegetarian diets should be structured to include adequate intake of soy products, legumes, nuts, eggs, vegetables, and fruits. Most notable is protein, which many vegetarians consume too little or even grossly inadequate. Protein is the material basis of all life and is an important part of the human body. Protein accounts for about 16 to 19 percent of the body’s weight. Muscle, heart, kidneys, liver contain a lot of protein, bones, nails, hair also contain protein. After adulthood, the body’s protein content has been basically fixed, no longer increase, but the cell nucleus organization is still in the new city metabolism, constantly updated, so the daily supply of protein is still needed. Protein can play a role in the composition and repair of human tissues, maintain the balance of body fluids, maintain the acid-base balance, the formation of hormones and enzymes, the composition of nerve tissue and neurotransmitters, the composition of connective tissues, the supply of energy for the human body, but also the formation of antibodies to resist the invasion of foreign substances. So the right amount of protein is very important for vegetarians. Try to make sure you have 300ml of soymilk, 100g of tofu, 100g of soybeans or their products every day, divided into three meals to ensure protein intake. Vegetarians are encouraged to choose seeds such as sunflower, flax, and pumpkin seeds, as well as cold-pressed oils and nuts from these seeds, which are excellent sources of essential fatty acids. Essential fatty acids are fatty acids that are indispensable to the body but cannot be synthesized and must be supplied through food. Essential fatty acids bind to cholesterol in order to be transported and metabolized properly in the body. If the lack of essential fatty acids and some saturated fatty acids combined, can not be normal transportation and metabolism in the body, and may be deposited in the blood vessel wall, the development of atherosclerosis. At the same time, nut foods are also rich in calcium, so vegetarians can ensure that the daily intake of 25g ~ 50g of nut foods. Vitamin B12 mainly exists in animal food, the main food sources for meat, animal offal, fish, poultry, eggs, etc., plant foods do not contain vitamin B12, so vitamin B12 is a strict vegetarian to pay attention to another nutrient. According to the United States, Canada survey data show that the average adult intake of 3.5 ~ 7 μg / d, strict vegetarian intake of only 0.25 ~ 0.5 μg / d. Vitamin B12 deficiency can be manifested as megaloblastic anemia, neurological damage, hyperhomocysteinemia, if strict vegetarians but also supplemental vitamins of vitamin B12 vitamin preparations. Keep an eye on your weight. Strict vegetarians need to ensure that they are at their ideal weight. The easiest way to calculate the ideal weight: ideal weight = height (cm) – 105, if the weight is already less than 10% of the standard weight, the total calories of the whole day diet should be adjusted. Increase the intake of macronutrients protein, carbohydrates, and fats as appropriate. While ensuring the intake of legumes, nuts, vegetables and fruits, do not neglect the intake of adequate carbohydrates, so as to ensure a reasonable supply of total daily calories and also achieve the principle of dietary balance. Let the vegetarian diet is more reasonable, more to meet the needs of the body, really achieve the vegetarian diet to bring people’s health.