Vegetarian diet is not all healthy. If you don’t pay attention to balanced diet or don’t eat the right foods, you can not get enough nutrition or a slim body. 

Many vegetarians think foods without meat or fish are of health value. But only natural foods or foods little processed are healthy. Vegetarians must match foods so as to get all –round nutrition. Otherwise, vegetarian diet may not bring the health or the fitness.
First, many vegetarians think foods not made of animal meat are of high health value. But in fact, many vegetable foods are processed foods, made of high milled rice or wheat flour, added by a large quantity of oil, sugar and salt.

As many people prefer vegetable foods, some products even begin to use “vegetable cream”, “vegetable shortening” as a publicity stunt. However, the so- called vegetable oil is worse than animal oil because it contains “hydrogenated vegetable oil” which brings “trans fatty acids”, increasing the risk of getting cardiovascular diseases and diabetes and harming the brain.

Second, many vegetarians love fruit. Usually they eat fruits after every meal but they can find later that fruit doesn’t bring slim bodies. As there is 8% sugar in fruit. If you eat half a kilo fruits, you should decrease the quantity of the staple food so as to control calories. Otherwise, you can gain one or two hundred calories every day.
Besides, you should notice the intake of yoghurt or cheese. Both make you gain much weight.

Third, some vegetarians think it is healthier to eat raw vegetables. They prefer salad and dishes, cold and dressed with sauce. In fact, many nutrients in vegetables need to be cooked with oil so that people can better absorb, such as vitamin K, carotene, and lycopene. Vitamin K is healthy to the bones; carotene turns into vitamin A and lycopene is a key ingredient for anti- oxidation and prevention of cancers. At the time, vegetarians should know salad source contains more than 60% fat, unhelpful for keeping fit.

Fourth, for strict vegetarians, the nutrition of vegetables is very important. Vegetables should provide them with vitamin C, carotene, iron, calcium, folic acid, vitamin B 2. And thus, they should choose some vegetables rich in the above nutrients. Green leafy vegetables are the best choice such as cabbage mustard, broccoli, spinach, baby bok choy, and crown daisy. To increase the proteins, mushrooms and beans are the very choice. If they only like the so- called “lowering- lipid vegetables” such as cucumber, tomato, wax gourd and bitter gourd, they are not easy to get enough nutrition.

Fifth, vegetarian diet often lacks vitamin B 12 for it doesn’t exist in vegetable foods, only in fermented foods. Besides, they may lack zinc and iron which are high in fermented foods.

Sixth, vitamin D mainly exists in animal liver, fish, yolk and butter fat, and thus, vegetarians may lack it. Thus, they need to bask often because 7- dehydrocholesterol can synthesize vitamin D by ultraviolet rays. Therefore, we suggest vegetarians bask or take exercise more often.