10 Tips For Vegetarians

Although Vegetarian diets can be difficult at times, with these helpful tips you won't have to worry anymore. As long as you eat the right amount of proteins, minerals, vitamins and secondary plant products you are good!

1. Dink enough water.  Water is the most important thing to take care of, even if you are not a vegetarian. You should drink about 1-2 liters water or other clear fluids a day.
2. Build meals around protein sources. Protein sources that are naturally low in fat, like beans, lentils, peas, egg white and rice. 
3. Eat enough proteins. Milk products, eggs and soya products are good sources for proteins. You should eat 1-2 legumes meals a week and 50-150g protein products a day.
4. Vegetables are a good source for vitamins, minerals, secondary plant products and fiber. About 400g vegetables will cover the daily requirement.
5. Vitamin B12. It can not become a problem for you, if you eat enough milk, cheese and eggs. 
6. Iron.  You can easily manage to eat enough iron. There are many vegetarian products that contain iron, like soybeans, lentils, spinach and tofu.
7. Eat colorful. Try to eat a big variety of fruits and vegetables. When you don't enjoy eating them either make delicious smoothies or yogurts out of them or set yourself small goals, like eating every morning one banana.
8. Grain and potatoes. To cover your daily requirements you should eat 2-3 meals that include either grain or potatoes a day.
9. Do enough sport. The average is to exercise 30 minutes each day. It will make you feel a lot better. Your sleep quality will increase too. 
10. Nuts and seeds. Nuts and seeds will give you the right amount of proteins. They also contain vitamins, roughage, minerals and secondary plant products.

If you have more useful tips, feel free to write a comment. 

Sources: Vegetarierbund Deutschland