The Vegetarian diets Are rich in vegetables, whole grains, legumes, seeds, sprouts, soy and its derivatives, such as tofu and tempeh, or seitan (wheat gluten).
Some vegetarians not only reject food of animal origin, but any product or material from animals.
Vegetarian diets are low in animal products, and therefore have a lower fat and cholesterol ratio. Several studies suggest that vegetarians have a lower risk of obesity, and a stable level of health.
They can be nutritionally healthy if they are planned to contain all the necessary elements for health. That is, not to follow a strict diet of plant foods, but to complement them with other dairy or animal nutrients.
Some of the reasons why people opt for a vegetarian style of eating is not just for the health aspect, but for economic, ethical, or religious beliefs.
Algae, also part of this list of foods known and not so well known, which provide derivatives of the omega-3 fatty acids present in blue fish.
Characteristics of the vegetarian diet
The question that many are asking is whether it is really healthy to reduce our diet to only plant foods.
The answer roughly may be yes, but you have to qualify it. A vegetarian diet can meet our nutritional needs, and adapt to the audience that follows.
Some of the main benefits of following these types of diets are reducing the risks of suffering from heart disease, diabetes, and some types of cancer.
Types of vegetarian diets
Unlike what many people think, the vegetarian diet is not just eating vegetable foods. There are several types of vegetarian diets that combine the intake of vegetables with other nutrients such as dairy, fish, or even meat.
Here are some of the different options that are grouped into vegetarian diets:
- Lacto-Vegetarian Diet These types of diets do not include meat, fish, poultry or eggs (nor foods containing them). On the other hand, dairy products such as The milk , Cheese, yogurt and butter, are included.
- Egg-Vegetarian Diet Exclude products such as meat, poultry, seafood and dairy products, but allow eggs.
- Lacto-Egg-Vegetarian Diet These types of diets do not include meat, fish, or poultry, but allow dairy products and eggs. It is the most followed vegetarian diet in the West.
- Veganism : Vegan followers do not consume any food of animal origin, nor dairy products. This diet is usually followed by strict vegetarians.
- Crudivorism: Is a diet that can be considered vegan since they only consume raw and unprocessed foods. But in this case, it is based on fruits, vegetables, nuts, seeds, cereals and sprouted legumes. There may be cases in which unpasteurized dairy products, meat, or raw fish are included.
- Frugivorous diet Based on fruits, nuts and seeds. It includes those fruits that are classified as vegetables, such as tomatoes or avocados. The rest of vegetables are excluded.
What are the nutrients to consider in a vegetarian diet?
Keep in mind that the more restrictive the diet, the harder it will be to get all the benefits one needs. To make sure you do not lack some basic nutrients here are some tips:
Proteins help maintain healthy skin, bones, muscles and organs. These are a fundamental element for the health of our body but, unlike what many think, it is not necessary to take food of animal origin to have enough protein in our diet.
Vegetable proteins alone can provide enough essential and non-essential amino acids as long as they meet a person's caloric and energy needs.
These essential and non-essential amino acids are found in seeds, legumes, vegetables and nuts. Soy protein has the same benefits as plant-derived proteins, therefore, it may be its only protein source if preferred.
As for iron, vegetarians may have a higher risk of deficiency than non-vegetarians. The richest sources of iron are red meats and egg yolks.
Because iron is not so easily absorbed from plant sources, the recommended intake of iron for vegetarians is almost double that recommended for non-vegetarians.
To help the body absorb iron, it is good to take foods rich in vitamin C like strawberries, citrus fruits, tomatoes, cabbage , And broccoli. Although also, some legumes, spinach, brewer's yeast, and nuts are good sources also rich in iron.
Vitamin B-12 is needed to make red blood cells and prevent anemia. This is a nutritional compound that is only found in animal sources. For vegans, they can be found in beer, drinks with soda, some cereals, and vitamin supplements.
Calcium helps build and maintain strong bones and teeth. Milk and milk products are the highest in calcium although some vegetables in sufficient quantities can be worth as a contribution calcium.
Studies show that vegetarians absorb and retain more calcium from food than non-vegetarians.
Some green vegetables such as spinach, kale, broccoli, some legumes and soy products are good sources of calcium of vegetable origin.
Omega-3 fatty acids are very important for heart health. Diets that do not include fish and eggs usually have deficiencies. Oil, nuts, and other nuts are good sources of omega-3 acids.
Another substance to take into account is iodine. Iodine is a component in thyroid hormones that help regulate the metabolism, growth, and function of the major organs.
Vegans may not receive enough iodine and may be at risk for deficiency and possibly at risk of goiter (enlargement of the anterior and lower neck).
With only a quarter of a tablespoon of iodized salt a day provides a significant amount of iodine. Zinc is also necessary for growth and development of the body. Some plant sources rich in zinc are nuts, legumes, and seafood.
Vegetarian Diet for Beginners
For those who are thinking of switching to a vegetarian diet, one way to make the transition in a more or less easy way is to gradually reduce the meat in your diet, while increasing the consumption of fruits and vegetables.
Some tips when it comes to getting started:
- Each week increase the number of meatless meals. At first, try to pull out regular foods in our diet that do not carry meat like spaghetti for example, and combine with stir fry vegetables or the like.
- Take the recipes you like best and try them without meat. It seems a simple measure but it is very effective. Little by little the body gets used to it and the transition is not so hard.
- The first option will always be to resort to a specialist, but you can also informarte specialized blogs or magazines menus and tips that can serve you useful. Knowing the cuisine of other western or more exotic countries can open more doors at the time of not repeating yourself And look for options that are appetizing.
Example of a very healthy ovo-lacto-vegetarian diet - and not very difficult to meet - based on nutritionist Delgado Health Sources:
Monday
- Breakfast: Coffee with milk and two muffins with jam.
- Half morning: A banana.
- Lunch: Salad, rice with vegetables and a kiwi.
- Snack: Yogurt with nuts and honey.
- Dinner: Tortilla with courgettes and two quesitos.
Tuesday
- Breakfast: Soy milk, bread with oil and natural tomato.
- Half morning: An apple.
- Lunch: Vegetable soup, tofu burger, and yogurt.
- Snack: Fruit Macedonia.
- Dinner: Aubergines gratin, pumpkin cream, and a pear.
Wednesday
- Breakfast: Muesli with milk and orange juice.
- Half a morning: A bowl of strawberries with yogurt.
- Lunch: Lentils with white rice and a kiwi.
- Snack: Tea with milk and cookies.
- Dinner: Scrambled mushrooms, a piece of fresh cheese, and some grapes.
Thursday
- Breakfast: Cocoa powder with milk and cookies.
- Half a morning: A slice of melon.
- Lunch: Spinach with raisins and pine nuts, macaroni with tomato, and a pear.
- Snack: Cereals with yogurt.
- Dinner: Sautéed vegetables, potato tortilla and some cherries.
Friday
- Breakfast: Banana milkshake with soy milk and almonds with honey.
- Half morning: Pineapple juice and toasted cheese.
- Lunch: Noodle soup, tofu scallop, and a peach.
- Snack: Coffee with milk and a handful of nuts.
- Dinner: Grilled vegetables, a piece of margarita pizza, and a custard.
Saturday
- Breakfast: Cereals with milk and an orange juice.
- Half morning: A toast with oil and tomato.
- Lunch: Chickpea and spinach soup, grilled vegetables, and a couple of plums.
- Snack: Yogurt and pistachios.
- Dinner: Rice salad and a couple of mandarins.
Sunday
- Breakfast: Cocoa shake with honey and cookies.
- Half morning: Some grapes.
- Lunch: Gazpacho, sautéed vegetables, and ice cream.
- Snack: Coffee with milk and cookies.
- Dinner: Pasta with vegetables and an orange.
* The portions should be large enough not to go hungry during the day.
Celebrities who opt for a vegetarian diet
As I said at the beginning, vegetarian diets agglutinate more and more people, and since they could not be less, the celebrities are very present.
What's more, probably all this vegetarian and vegan movement we are going through would not be so great without them.
Well, some of the celebrities who opt for these types of diets are for example Hollywood actors and actresses like the Spanish Penelope Cruz, Brad Pitt, Anne Hathaway, Kristen Stewart, Natalie Portman, or the newly awarded Oscar for best actor Leonardo Di Caprio.
Singers like Justin Bieber, Paul McCartney, or Avril Lavigne have also recognized being vegetarians.
Given the profession of these great stars in which the physique is so important, being thin is not a recommendation but a priority, so many opt for these types of low calorie plans.
Despite this, many desisten in the attempt not to be able to carry them out due to health problems as it is the case of the actress Angelina Jolie I did it for a while, but did not get enough nutrients?? Or Coldplay singer Chris Martin, That diet almost killed me??"
Although it seems that everything is glamor and laughter for these great stars, they are involved in a continuous examination of their image, and in an endless number of acts and works to perform, therefore, many must reorganize their food to obtain a sufficient caloric dose To execute all your plans and continue with your stressful life while enviable- life.
Finally, remember that vegetarian diets do not have to consist exclusively of vegetables. As we have seen, there are several types, not one.
The advice we give is that if you decide to start on the vegetarian diet, the ideal is to expand the field of nutrition as much as possible, as this will provide us with a number of nutrients of different origin that are necessary for our body.
We are fortunate to have fresh products available to us and from any part of the world, take advantage of it to eat the best and most varied possible.