A person can follow a vegetarian diet for various reasons. Sometimes it is exclusively due to health and its improvement, and sometimes due to caring for the environment and certain beliefs. If you have ever considered switching to a vegetarian diet, then it is good to know what you should avoid in your meal. It is crucial that your diet is balanced and that you get enough nutrients that your body needs.
Below, find out how vegetarians eat and what you need to eat to continue living without difficulties.
18% of the world's population are vegetarians
A vegetarian diet is popular around the world, and they believe that a meat-free diet can have a beneficial effect on health and reduce the risk of many diseases such as chronic diseases and obesity. The reasons why someone switches to a vegetarian diet are usually moral, ethical or just health problems. Many vegetarians later become vegans, and it is the strictest form of this diet. What should be on the vegetarian menu to satisfy the needs of the body? That is a question that interests many. Due to a limited diet, it often happens that a person is deficient in iron, calcium, zinc, vitamin B12 and D.
If you don't already eat cheese, it's time to find a replacement. Tofu is great because it contains zinc, iron, omega-3 fatty acids and protein. Omega-3 acids are effective in lowering cholesterol. Tofu is not as high in calories as standard cheese and contains many vitamins and minerals. There are several types of tofu cheese. You can choose smoked, fried and fermented tofu, and there is also one type from which sweet desserts can be made. Tofu is often added to smoothies due to its rich protein content. By the way, soy products are the most represented in the vegetarian diet and contain enough nutrients to replace meat and dairy products.
Legumes include beans, green beans, peas, chickpeas, lentils and soybeans. Legumes contain a lot of healthy proteins and complex carbohydrates. They are rich in minerals, iron, potassium, calcium, magnesium and zinc, as well as B vitamins. You can store them in a variety of ways and easily incorporate them into your daily diet. Besides being nutritious, and healthy legumes are so tasty if you prepare them with your favourite spices. When you have too much to do and don't get to cook, you can always rely on organic grocery delivery.
Nuts have always been conventional in the vegetarian diet, and we can see them on tables around the world. They can be consumed as part of a snack or can be prepared in a variety of dishes. They give the meals perfect taste and nutritional value. Hazelnuts, walnuts, almonds and peanuts can be ideal for sweets, but they are also easily implemented into savoury dishes. Nuts are full of antioxidants and include polyphenols. It means that they can prevent the development of many diseases. Walnuts are considered to possess a greater capacity to fight free radicals than fish. Nuts can provide you with a feeling of satiety and help you lose weight.
Vegetables should be on the table every day. The diet is based on plants. The only rule is this diet does not include meat and fish. A plant-based diet can be healthy for our body because it reduces the concentration of fats in the blood, reduces blood pressure and reduces the incidence of diabetes. Vegetables contain a lot of vitamins, fibre and minerals. Dishes with vegetables have a great aroma and can be prepared in many ways.
The delicious fruit can replace sweets! It is usually part of a snack or breakfast. The fruit serves to detoxify the body, and it is recommended to consume two portions during the day. It is best to eat fresh fruit. You can make juices and smoothies from fruits, but you can also add them to cereals. The caloric value is extremely small, so there is no danger of gaining weight. The fruit is digested quickly and is most nutritious when eaten raw.
The vegetarian diet excludes beef, chicken, pork and fish. Other products of animal origin, like eggs, dairy products, honey, are also excluded. There are several types of vegetarians, and most of them follow the rule not to eat meat and other products of animal origin. Most important of all is to eat a varied and rich diet in vitamins and nutrients to stay healthy.
Written by Alison Pearson
About the Author
Alison Pearson is an interior design student. She is a writer and designer, but her ultimate passion is fitness and health. She is also a bibliophile and her favourite book is "The Sound and the Fury" by William Faulkner. Follow her on Twitter.
You may also like