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6 tips for vegetarians to maintain their health .. Drink water and eat fruits

The vegetarian diet has gained wide popularity in recent years, and some studies have said that vegetarians represent up to 18% of the world's population, and a vegetarian diet may also reduce the risk of chronic diseases, support weight loss and improve the quality of your diet, and in this report we learn 6 tips for vegetarians to stay healthy, according to "thespruceeats"

6 tips for vegetarians to stay healthy 


Eat dark leafy greens at least three times a week


Leafy greens are full of vitamins such as calcium and iron, and you can eat them as juices, where you can have green juices in the morning as an alternative to your morning coffee drink, and you can add a handful of spinach leaves to your regular salad.

Take a Vitamin B12 Supplement


Vegetarians should get a source of vitamin B12, to largely replace what they need from this vitamin found in meat, and many products, such as soy milk and vegan burgers are fortified with vitamin B12, and you can also include nutritional yeast in your diet regularly.

Stay hydrated


Most people don't drink nearly enough (and even if you think you're drinking enough, you probably aren't, especially if you're trying to stay healthy and lose unhealthy habits), so bring a water bottle with you wherever you go. Water is especially important when adjusting. With a new way of eating such as the plant-based diet, it will help reduce appetite and reduce the feeling of hunger.

Specifically, drinking plenty of water helps prevent food cravings before they arise. Drink more water than you think you need and get in the habit of drinking a glass of water first thing in the morning.

eat fruit


Try to eat an apple first thing in the morning or keep baby carrots on hand for snacks, and include a raw green salad with your lunch every day.

Reduce your intake of refined sugar


Try to avoid processed foods that contain high-fructose corn syrup. If you start reading labels, you may be shocked to discover that these are refined and processed sugars, from things that should be healthy — like whole-grain bread to hummus — to every Almost what comes in a bottle, including barbecue sauce and salad dressing.

Use of meat substitutes


When thinking about how to switch your current meat preferences to vegetarian ones, don't be afraid to use meat alternatives, and there are all kinds of vegan products that mimic meat - ground beef, chicken nuggets, burgers, meatballs and veggie nuggets.