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Vegetarian diet - its meaning, types, and key information
Table of Contents
1. What does a vegetarian diet look like?
Vegetarianism is a form of diet that avoids the consumption of meat. The term originates from two Latin words: "vegetabilis" (vegetable) and "vegetare" (grow, mature, flourish). However, the mere avoidance of meat products does not guarantee an ideal diet, it is important to frequently opt for products that contain a similar amount of micro- and macro-elements as meat.2. The meatless food pyramid
A food pyramid has been developed for vegetarians to facilitate the use of a meatless diet. Emphasis is placed on proper hydration, consumption of vegetables, fruits, cereals, protein-rich products such as legumes, as well as oils, nuts, seeds, and, depending on the type of vegetarianism, dairy products and eggs. However, there is no one universal food pyramid. It is important to note that the need for nutrients and their recommended amounts in the diet depend on anthropometric parameters, gender, and physical activity of the individual.3. Kinds of meat-free diet
Vegetarianism is a unique way of eating that involves avoiding meat products such as beef, poultry, game, and fish. It is a big mistake to treat vegetarianism as a single form of diet. In fact, there are several types of vegetarian diets that differ from each other, and here are a few of them:4. Veganism in its most radical form
Excludes not only the consumption of meat, but also animal products such as milk, cheese, or eggs. Vegans also refrain from medications based on animal tissues, as well as honey, since it is produced by bees.5. It's known as 'Vitarianism'
This is an extremely restrictive variant of the vegetarian diet, which very frequently leads to numerous nutritional deficiencies.6. Fruit-based vegetarianism
Consuming only fruit is permissible, with even vegetables excluded from the diet. Adhering to this form of vegetarianism is almost impossible in our climate zone, primarily due to the short flowering and ripening period of the fruit.7. It is equally vital to recognize this
This is a variant of vegetarianism that encompasses the inclusion of eggs alongside vegetables and fruits in one's diet. In this adaptation, egg consumption is significantly higher. However, contrary to common misconception, there is no positive correlation between egg consumption and a rise in blood cholesterol levels.8. Lacto-vegetarianism
Lacto-vegetarianism permits the consumption of vegetables, fruit, and dairy products, while entirely excluding eggs, meat, fish, and honey.9. Lacto-ovo-vegetarianism
is a variant of vegetarianism that involves the consumption of eggs and dairy products. It is assumed that adhering to this form of vegetarianism potentially offers significant opportunities for providing the body with all necessary nutrients.10. Half-vegetarianism
Considered the most lenient form of vegetarianism. It permits the occasional consumption of poultry meat as well as fish, seafood, eggs, dairy products, vegetables, and fruit. This type of vegetarianism, which allows for the consumption of products from all food groups, is characterized by a minimally elevated risk of nutritional deficiencies.11. I'm referring to fish-inclusive vegetarianism
The diet primarily comprises plant-based products, although fish can be consumed occasionally. Due to the high consumption of fish, the diet of individuals following fish-inclusive vegetarianism is characterized by substantial omega-3 fatty acid content.12. Reasons for adopting a vegetarian diet
There are several key reasons why people decide to adopt a vegetarian diet, including: - ecology - it is believed that intensive farm animal husbandry leads to a significant consumption of energy, water, land and other resources, - economics - people who believe that if all plant production were used for human nutrition, there would be no need to eat meat, - religion, - ethics, - humanitarian - showing compassion and pity to animals, - morality - animals are considered equal to humans, and therefore have the same right to life as humans, - philosophy, - health - there is evidence to suggest that people who practice a vegetarian diet are less prone to civilizational diseases.13. The most essential information
The biggest challenge in a properly balanced vegetarian diet is avoiding nutritional deficiencies. Vegetarians should strictly adhere to the rules of proper nutrition. Great attention should be paid to protein intake. Plant proteins should be properly combined and deficiencies in essential exogenous amino acids should be supplemented to achieve the highest biological value. If it is not possible to meet the demand for the most important vitamins and minerals, it is recommended to enrich the diet with vitamin D supplementation, vitamin B vitamins (mainly B12) products, and in some cases calcium and calcium products. In such a diet, a large amount of iron is usually provided, but it is about poorly digestible non-hem iron. Therefore, it is advisable to combine iron-rich foods with foods containing vitamin C, as this improves digestibility. The risk of calcium deficiency is low in people who consume milk and dairy products. In a diet that excludes these products, it is advisable to consume larger amounts of green leafy vegetables and highly mineralized water rich in well-digestible calcium. Cereal products should be combined with milk, eggs, and legumes to ensure an adequate content of amino acids. In all types of vegetarian diets, it is recommended to consume as little processed food as possible, which should be freshly prepared shortly before consumption. It is also worth paying attention to variety in meals to obtain a tastier and less monotonous diet.14. Vegetarianism and weight loss
It's important to note that neither the vegetarian diet nor the vegan diet are weight loss diets, but that doesn't mean that one cannot lose weight while following such a diet. The main rule of a reducing vegetarian diet is to exclude all highly processed foods that are a source of empty calories. Proper hydration is also important. If we are determined and follow the rules of the vegetarian food pyramid, we should not wait long for satisfactory results.
