Chiyang Daoren, Eastern Taoism
1. Follow Nature
Keep in step with the natural order of the seasons and choose a wide variety of natural plant foods as far as possible. In terms of Chinese medicine, spring is the time of birth, for nourishing the liver and protecting the eyes; summer the time of growth, for clearing the heart and regulating the blood; autumn the time of harvest, for moistening and nourishing qi; and winter the time of storing, for nourishing the kidneys and settling the will. These are the changes between nature and the human body, so choose seasonal vegetables and fruits to ensure health in keeping with naturalness.
2. Avoid Picky Eating
Eat a wide range of foods containing the six major nutrients (carbohydrates, fats, proteins, water, vitamins, and minerals). Limiting yourself to a few ingredients not only dulls the appetite and lowers nutrient intake but may also lead to nutritional imbalance. Vegetarians may tend to rely too heavily on soy products; they should diversify their ingredients as much as possible and combine them more creatively.
3. Eat Fewer High-Sugar and High-Fat Foods
Not eating animal fats and meat does not by itself prevent obesity or guarantee a healthy heart and blood vessels. High-fat, high-sugar vegetarian food has the same drawbacks and the same hidden risk of high blood pressure, high cholesterol, or high blood sugar. So eat fewer deep-fried and pan-fried foods, control the amount of oil when stir-frying, and limit foods with a high oil content such as wheat gluten, kaofu (spongy wheat gluten), and fried noodles. This keeps calories and fat from building up in the body and lowers the risk of chronic diseases and lifestyle diseases.
4. Get a Suitable Amount of Protein
Plant foods cannot fully provide the amino acids the body needs. Besides combining legumes and grains so that their proteins complement each other, those who are not strict vegetarians are advised to add eggs, milk, dairy products, and other protein-rich foods as appropriate to meet the body's energy needs. Strict vegetarians can add soybeans or other legumes, as well as soy milk, tofu, and processed protein products, to improve nutritional balance. At the same time, take care when cooking, since protein that is burned may turn into carcinogens.
5. Supplement Calcium, Iron, and Zinc
Because plant foods contain oxalic acid and cellulose, which hinder the body's absorption of calcium, iron, magnesium, zinc, and other minerals, it is advisable to consume more milk and dairy products to get enough calcium. Strict vegetarians should take suitable calcium tablets as directed by a doctor, and spend more time outdoors in the sun. Also, although vegetables and fruits are rich in iron, the body absorbs it less well than the heme iron in meat, so plenty of vitamin C should be eaten along with them to raise the value of plant iron. In addition, vegetarians should eat more grains, legumes, dried fruits, nuts, tofu, and similar foods to supplement zinc.
6. Supplement Vitamin B12
Almost all vitamin B12 is found in animal foods. If you do not eat eggs, dairy, cheese, and the like, consult a medical professional and take a suitable vitamin B12 tablet or a multivitamin with B12.
7. Avoid Over-Refined Foods
This applies especially to grains. If grains are milled too finely, the rich B vitamins, other beneficial substances, and many minerals in the husk are lost. Use whole grains as far as possible, such as whole wheat, brown rice, brown rice with Job's tears, and germ rice, which retain part of the grain's bran and husk, and prepare them in many ways—as rice, porridge, steamed buns, and flatbreads—so as to take in more of their nutrients, and to better effect.
8. Choose Fresh Ingredients Whenever Possible
Many soy products are deep-fried, and those on the market are often made with reused oil and have a very high oil content; if they taste off, do not eat them. Grains such as peanuts, corn, rice, and wheat readily absorb moisture and go moldy or are infested by insects, and may release carcinogens such as aflatoxin. So it is essential to choose ingredients that are fresh and from reliable sources.
9. Use Few Artificial Seasonings, and Season with Naturally Flavorful Ingredients
Most vegetarian ingredients are mild in flavor, and people who like strong flavors often rely on MSG and other seasonings to boost taste. Too much artificial seasoning may cause dizziness, ringing in the ears, vomiting, a dry mouth and tongue, and dulled taste, and may even contribute to cancer. In keeping with natural health cultivation, avoid artificial seasonings as far as possible and use naturally flavorful ingredients instead. For example, when you need sweetness, make a stock with astragalus root, red dates, licorice root, poria, dried longan flesh, and the like, in place of MSG and saccharin—both delicious and healthy.
10. Eat Less Pickled and Overly Salty Food
Many people like pickled foods such as preserved vegetables, pickles, and fermented tofu to accompany meals, and cured, salted, and smoked meats to stimulate the appetite. Most of these foods contain nitrites, which are strongly carcinogenic, and are high in sodium; they are high-risk factors for stomach and colon cancer. Eating too much salt also contributes to high blood pressure, heart disease, stomach cancer, and bladder cancer.