A vegetarian diet - is it reasonable?

1. Meatless diet, what to ingest, fundamental tenets

2. Vegetarian diet – how to avoid causing harm

3. Vegetarianism as a method for weight reduction

4. Plant-based diet as protection against diseases

5. The vegetarian dietary regimen - recipes

6. A variety of tasty mushrooms, potentially including added sugars or other sweeteners

7. Oatmeal biscuits with nuts and cranberries

1. Meatless diet, what to ingest, fundamental tenets

In the broadest sense, it involves excluding meat from all daily meals. However, there are various versions of the meatless diet, in which different product categories are restricted. The idea behind the meatless diet does not pertain solely to dietary restrictions, but has its religious, ethical, ecological and health-related roots. The subsequent table exhibits the types of meatless diet along with the animal products and the products of animal origin that are permissible to ingest.

2. Vegetarian diet – how to avoid causing harm

A vegetarian diet can be suitable for all age groups, including pregnant and breastfeeding women, athletes, and the elderly. However, it is of utmost importance that it is balanced, varied, and provides an adequate supply of all necessary nutrients. Depending on the type of diet, other nutrients may be problematic. Regardless of the chosen method of nutrition, it is necessary to pay attention to the appropriate energy level of the diet and the correct amounts of protein, iron, calcium, zinc, selenium, iodine, vitamin B12, and D. In some cases, additional supplementation of certain nutrients may be required. Additionally, when following a vegetarian diet, it is important to pay attention to the source of the consumed vegetables and fruits, as a high consumption of these products can lead to excessive intake of residues from plant protection products and applied fertilizers.

3. Vegetarianism as a method for weight reduction

Vegetarianism is often utilized as a method for weight reduction. However, it is not a form of weight loss diet, but rather a nutritional model. Similar to other methods of reducing excess kilograms, it is crucial to provide all essential nutrients at a negative energy balance. The vegetarian diet is based on the abundance of fruits and vegetables, which is undoubtedly highly beneficial when following a weight loss diet. A high amount of dietary fiber aids in suppressing the feeling of hunger, making it easier to adhere to a diet that considers a lower number of calories. Research indicates that individuals who follow a vegetarian diet have a lower body weight and a lower BMI (Body Mass Index) compared to those on a traditional diet. The lowest BMI values have been observed in individuals on a vegan diet, which completely eliminates animal products. It is important to consider a change in the nutritional model and approach it responsibly. In such a case, the nutritional model can support weight loss and maintain it at an appropriate level. However, it is essential to remember that similar to any change in eating habits, one should not revert to old patterns that led to excessive fat accumulation.

4. Plant-based diet as protection against diseases

A diet primarily based on plant-based products is considered a way to reduce the risk of certain diseases. It is rich in vitamin C, dietary fiber, potassium, and essential fatty acids. It also limits the intake of cholesterol, saturated fats, and harmful compounds present in processed animal products (e.g. antibiotics and veterinary medicines, nitrosamines). Individuals following this dietary pattern are less likely to suffer from high blood pressure or diabetes. A lower incidence of problems related to constipation, high cholesterol, or obesity has also been observed. A plant-based diet may also protect against cardiovascular diseases such as heart attack, stroke, or atherosclerosis. However, it is important to note that proper balance in meals is crucial. Inadequate meal composition may increase the risk of malnutrition, diseases related to nutritional deficiencies, menstrual cycle disorders, or diarrhea.

5. The vegetarian dietary regimen - recipes

Just as in the case of regular diet, the vegetarian dietary regimen should be as diverse as possible. Only by utilizing a multitude of different food products can an adequate supply of all necessary nutrients be ensured. Herein, you will find example recipes for simple vegetarian sauces and snacks.

6. A variety of tasty mushrooms, potentially including added sugars or other sweeteners

– fully ripe avocado fruits, – 2 cloves of garlic, – a patch of red onion, – one tablespoon of chopped parsley root, – one tablespoon of lemon juice, – one tablespoon of linseed oil, – seasoning: pepper, salt. Remove the avocado flesh from the skin and place it in a bowl. Then add the chopped garlic, onion, parsley root, linseed oil, lemon juice, and seasoning. Mix all ingredients together.

7. Oatmeal biscuits with nuts and cranberries

– a cup of oatmeal, – a handful of chopped nuts, – a handful of dried cranberries, – 2 small bananas. Crush or blend bananas. Mix with the remaining ingredients. Place small portions on a baking paper-lined baking sheet using a spoon. Bake at 180°C for about 15 minutes. A vegetarian diet can be scrumptious, simple, and healthy. However, it is important to pay attention to the proper quality and balance of meals, which contributes to maintaining a slim figure and good health.