Index
- What is it?
- Why is it done?
- What does it consist of?
- Preparation
- Alternatives
What is a vegetarian diet?
A vegetarian diet focuses on eating vegetables, including fruits, vegetables, dried peas and beans, grains, seeds and nuts. There is no single type of vegetarian diet. The existing vegetarian dietary models are:
- The strict vegetarian diet: all meat and animal products are excluded.
- The lacto-vegetarian diet: plant-derived foods and dairy products are included.
- The ovo-vegetarian diet: excludes beef and poultry, seafood and dairy products, but allows eggs.
- The lacto-ovo vegetarian diet: includes dairy products and eggs.
- Pescetarian diets: exclude beef and chicken, dairy and eggs, but allow fish.
People following vegetarian diets can get all the nutrients they need, but should be careful to eat a wide variety of foods to meet their nutritional needs. Vegetarian nutrients should focus on including protein, iron, calcium, zinc, and vitamin B12.
Why is it done?
The reasons for following a vegetarian diet are varied and include health benefits such as:
- reduced risk of heart disease
- reduced risk of diabetes
- reduced risk of some types of cancer
What does it consist of?
As with the vegan diet, the vegetarian diet is dominated by plant foods, so special care must be taken to obtain all the necessary nutrients. The nutrients that must be taken into account and thus cover them correctly are:
- Protein
- Iron and zinc
- Calcium and vitamin D
- Vitamin B12
- Omega-3 fatty acids
- Iodine
Preparing for a vegetarian diet
The ideal when starting a vegetarian diet is to make a transition, that is, to progressively reduce meat in the diet while increasing the consumption of fruits and vegetables.
Some tips to follow to start:
- Transition gradually: each week increase the amount of meatless meals you already have in your diet, such as spaghetti with tomato sauce or vegetable stir-fries. Find ways to include vegetables, such as spinach, kale, chard and collards, in your daily meals.
- Substitutions: Take your favorite recipes and try them without meat. For example, make vegetarian chili by omitting the ground beef and adding an extra can of black beans or make fajitas using extra firm tofu instead of chicken.
- Diversity: buy or borrow vegetarian cookbooks, visit ethnic restaurants to try new vegetarian recipes, etc. The more variety in your vegetarian diet, the more likely you are to meet all your nutritional needs.
Alternatives to this nutrition
There is vegan nutrition, a type of diet in which the intake of any food of animal origin is banished, i.e.: no meat, no fish, no dairy, no eggs.