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Vegetarian nourishment what should be consumed, recipes
Table of Contents
1. Alternative nutrition method characteristics and types
This is an alternative method of nutrition that involves eliminating animal products such as meat, fish, or seafood, as well as in some of its varieties eggs, eggs, and honey, and any other foodstuffs that may contain even trace amounts of these ingredients from the diet. There are many forms of vegetarianism. One can differentiate between lacto-vegetarianism, lacto-vegetarianism, lacto-ovo-pesco-vegetarianism, and strict vegetarianism, also known as veganism. The group of vegetarian diets also includes the macrobiotic diet, witarianism, and fruitarianism, although they are much less commonly used and, due to the significant restrictions they impose, they can be more accurately described as vegan dietary habits. Each of the mentioned diets has a different nutritional plan. Below is a table of foodstuffs that are consumed and eliminated in the various types of vegetarian diets. In this article, when I speak of a vegetarian diet, I am referring to the lacto-vegetarian diet.2. Vegetarian diet – What should one eat?
A carefully planned, healthy vegetarian diet should primarily focus on whole grain cereal products such as bread, pasta made from whole grain flour, brown rice, coarse cereals, rice commose, as well as various types of oatmeal, buckwheat, barley and currants. It is recommended to consume them in 6-10 servings per day. Another essential component of a vegetarian diet is of course vegetables and fruits. In a vegetarian diet, vegetables are considered in quantities of 4-7 servings per day, with 2-3 servings of green vegetables. Fruits, on the other hand, as in a traditional diet, should be consumed in slightly smaller quantities than vegetables. Vegetarians should consume 1-2 servings of fresh fruit and 1-2 servings of dried fruit. For people who exclude meat and fish, dairy products and legumes are the primary source of protein. In this nutrition plan, 3 servings of dairy products such as milk, kefir, yogurt, cottage cheese, cheese or fortified plant-based beverages and 2-3 servings of products such as chickpeas, beans, lentils, peas, broad beans, tofu, nut butter or almond butter should be considered. The last but not least component of a vegetarian diet is nuts, seeds and fats. Every vegetarian must remember to include 1-2 servings of nuts and seeds and 2-3 servings of fats in their daily diet, which can come from olive oil, flaxseed oil, rapeseed oil or sunflower oil.3. Vegetarian diet for weight reduction
A vegetarian diet is chosen for a variety of reasons. Some people choose it for ideological reasons, others for health reasons, and still others want to shed excess kilograms. Therefore, the question is whether a vegetarian diet is a good way to lose weight? Of course. Research shows that vegetarians have a lower body weight index and are leaner. A properly balanced vegetarian diet provides less cholesterol and saturated fatty acids. In addition, vegetarians eat significantly more vegetables and fruits and prefer whole grain products, which means they provide significantly more fiber than people who eat a classic diet. The mentioned fiber provides a longer feeling of satiety, and whole grains help stabilize blood sugar levels, which in turn prevents uncontrolled hunger attacks. Vegetables and fruits, as is commonly known, have a low caloric value and are rich in valuable vitamins and minerals, which is extremely desirable when losing weight. However, it should be noted that vegetarian dishes can also be very high in calories. Falafel, fries, pizza, or even cereal bars can also be vegetarian. It is worth paying attention to such traps and maintaining a balanced vegetarian diet.4. Safety of a vegetarian diet
The only concern for vegetarians may be a lack of nutrients. Anyone who has chosen vegetarianism as a dietary model should remember to supplement with vitamins B12 and D3. There is also often a deficiency in calcium, zinc, iron, selenium, and omega-3 fatty acids. However, there is no need to panic, as an inadequate supply of calcium and omega-3 fatty acids also affects meat-eaters, and supplementation with vitamin D3 is recommended by most people. Furthermore, the problem of deficiencies is resolved by a balanced diet. The safety of a vegetarian diet is also confirmed by the following statement: „The American Dietetic Association declares that well-planned vegetarian diets, including strict vegetarian diets, are healthy, meet nutritional needs, and may provide health benefits in the prevention and treatment of some diseases. Well-planned vegetarian diets are appropriate for individuals in all stages of life, including pregnancy and lactation, infancy, childhood, adolescence, and for athletes”.5. Side dish and vegetable soup
Ingredients: side dishes (500 g), onion (1 piece, 50 g), carrot (2 pieces, about 100 g), parsley (2 pieces, about 100 g), celery (½ piece, about 100 g), tomato paste (2 glasses, 400 g), oil (2 tablespoons, 20 g), bay leaves (3 pieces), English herbs and peppercorns (5 grains each), marjoram (2 teaspoons), ginger (1 teaspoon), chili (pinch), smoked paprika (2 teaspoons), lovage (1 teaspoon), herbal pepper (pinch), nutmeg (¼ teaspoon), soy sauce (2 tablespoons, 20 g), vegetable broth (2 liters), salt to taste, rye bread.6. A method for preparation
Cut into strips, mushrooms are fried in oil with lightly smoked paprika, chili, parsley, herbal pepper, mint, peppercorns, ginger, laurel leaves, English herbs, and nutmeg for about 3 minutes. Add carrots, parsley, celery - diced and grated on a coarse grater - and steam for about 10 minutes. Then add tomato sauce and salt, steam for another 5 minutes. Finally, pour in vegetable broth and soy sauce - steam for about 10-15 minutes. If necessary, season. Serve with bread.7. A portion of glasses and two bread pieces shall contain:
There are numerous alternative nutrition methods, however, not all of them can be declared completely safe. The vegetarian dietary model is an exception. It can be effectively used both to change eating habits to a healthier manner and to prevent civilized and diet-related diseases such as diabetes, obesity, asthma, or high blood pressure. Therefore, if you are contemplating switching to a vegetarian diet, you can do so without reservation. It is always advisable to seek the assistance of a nutritionist who can aid you at the beginning of the transition to adjust your diet plan and prevent deficiencies.
