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How to organize meals so that the plant diet is varied
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1. Plant-based diet general information
There are also slightly more restrictive varieties of vegetarianism, which consume only raw fruits and vegetables. There are many voices saying that a plant-based diet can bring various benefits to the body. Its main principle is the elimination of meat products, and in the case of veganism, all products of animal origin. This diet is usually used for ethical, religious, economic reasons, but increasingly also for environmental protection or to improve health.2. Plant-based diets have an effect on health
reduction in BMI (M. Lee et al. 2020), decrease in the risk of death from diseases of the blood system (K.W. Lee and al. 2020, lowering blood pressure (W.K. Menzel et al., 2020). Haghigdoost and al., 2017),3. Plant-based diet possible deficiencies
Nutritional deficiencies in the daily diet can lead to a deterioration in health. Too little calcium on the daily menu can weaken bone structure and carry the risk of osteoporosis in the future. Most likely it is the result of inadequate intake of omega-3 fatty acids in the diet (S. Borawski 2021). The most common problems in balancing the plant diet include: iron deficiency, zinc deficiency also, ?? omega-3 deficiency of protein, vitamin B12 deficiency (vitamin deficiency in the vegan diet).4. The plant-based diet is a source of protein
However, it is a low-value protein This means that it does not contain all the essential amino acids that should be supplied with the diet. Another problem may be a poorer plant protein diet, but it is only a few percent different from animal protein diet. However, this is very important only in the context of people who really need a lot of protein, e.g. professional athletes. The best source of plant protein: tofu, lentils, ?? carbohydrates, beans, legumes, cornmeal, soybean products, fattening crops, wheat crops.5. The plant-based diet is a source of iron
It is one of the most important elements, which not only contributes to the delivery of oxygen to all the cells of the body, but also to many other processes that are extremely important for proper functioning. Avoiding iron deficiency in the plant diet can be difficult, but not impossible, and proper dietary balance is crucial. Providing such an oxygen in the vegetarian diet may be problematic for two reasons. Plant products contain less oxygen than meat, and its blood supply is hindered by the presence of antioxidants or a source of protein.6. The plant-based diet is a source of calcium
As studies show, vegans who eliminate all animal products from their diets have lower levels of calcium in their diet than people on a traditional diet (C. Calcium is mainly associated with bone health and its deficiencies are associated with an increased risk of osteoporosis. To provide adequate calcium levels in the plant diet, follow these rules.1. Do not mix high-calcium products (e.g. spinach, rubber, strawbery) with those that provide calcium-containing mineral water.7. The plant-based diet is a source of zinc
Zinc is abundant primarily in products of animal origin, so there is a risk that a poorly balanced vegetarian diet may contribute to a deficiency of this element, but even a plant diet can provide sufficient quantities. Zinc in the human body is made up of up to 300 enzymes involved in a variety of reactions.8. The plant-based diet vitamin B12
Vitamin B12 is essential for many processes in the body, it supports the nervous system, and it regulates the formation of red blood cells. There are many types of plant drinks and breakfast cereals with its addition. It is found only in animal products, so its content in the plant diet is either very low or even zero, depending on the dietary model chosen. However, people on the plant-based diet should supplement it and include it in the menu of fortified products. It's worth mentioning that it's quite difficult to digest, so this type of product should be found in the diet at least once a year.9. A plant-based diet of omega-3 fatty acids
This group includes alpha-linolenic acid (ALA), eicosapentaenous acid (EPA), and docosahexaenous acids (DHA), which are essential unsaturated fatty acids that are not synthesized by the body and therefore must be supplied with dietary fat. They also increase the risk of allergic diseases. They can be found, among others, in flaxseed, hair nuts, hemp seeds, or chia seeds. Omega-3 family acids are among the essential unsunsaturated fat acids, which the body does not synthetise, and must therefore be provided with the diet.10. A healthy plate of a plant-based diet
Due to the elimination of a fairly large group of products, its use can lead to deficiencies, which is why it is extremely important to take care of diversity. Half of the plate should be made up of a variety of vegetables and fruits each day. 1⁄4 of the plates should be taken up of plant sources of protein, and the other part should be composed of carbohydrates. In some cases, supplementation may be necessary to ensure the supply of all the ingredients, such as vitamin B12. The plant diet also has little beneficial effect on the body. Just as in the case of the dietary acid in the compost tablets, the National Institute of Nutrition and Dietetics has shown to be helpful in determining the nutritional value of the food.
