1. Supplement enough essential nutrients
According to the American Journal of Clinical Nutrition, vegetarians are at risk of deficiencies in substances such as vitamin B12, vitamin D, iron, calcium, zinc and omega-3 - important nutrients for the nervous system, bones and joints and immunity.
Deficiency of these substances can cause fatigue, weakness, dry skin, digestive disorders and lead to anemia and osteoporosis in the long run. To overcome this, you should supplement nutritionally enhanced foods (such as nut milk, breakfast cereals, mushrooms, seaweed) or use functional foods as advised by your doctor.
2. Monitor your health regularly
When changing your diet, your body needs time to adapt. Monitor basic metrics such as heart rate, weight, blood pressure, energy expenditure, or record your feelings in your health log.
Regular monitoring helps you detect unusual signs such as weight loss, dizziness, and prolonged fatigue early, thereby adjusting your portion sizes or consulting a nutritionist to ensure your body is always in the best condition.
3. Eat enough and variety of foods
Eating a vegetarian does not mean eating less or being monogamous. Enrich your meals with mushrooms, peas, chickpeas, spinach, broccoli, tomatoes. These are foods that are rich in fiber, magnesium, iron, help you feel full longer and maintain stable energy.
In addition, creatively cooking dishes such as cooking soups, stir-frying, making salads or smoothies - not only helps the meal taste delicious but also ensures enough nutrients for the body.
