Vegan, lacto-ovo-vegetarian, lacto-vegetarian, ovo-vegetarian
Eat a variety of foods, mainly cereals; increase whole grains appropriately
meal cereals
Not less than 100g per meal (raw food)
Make use of snacks, snacks and refreshments for the deficient portion
Whole grains and beans are available every day
Potatoes can be used as staple food
Increase the intake of soybeans and their products, choose fermented soybean products
Vegan
5-10g daily
Fermented soy products
Sour soy milk, bean curd, tempeh, stinky tofu, soy sauce, bean paste, etc.
processing and cooking
Processing and digestibility are higher
Eat nuts, seaweed and mushrooms often
There should be enough vegetables and fruits
Choose cooking oil wisely
n-3 polyunsaturated fatty acids
Cooking--rapeseed or soybean oil
Cold salad--linseed oil, perilla oil, walnut oil
Regularly monitor nutritional status