How to become a vegetarian to stay healthy?
Food science experts believe that a well-chosen vegetarian diet can meet the nutritional needs of people at any age, including children, teenagers, pregnant and lactating women. The important point in vegetarianism is that a person knows his nutritional needs before starting this type of diet.
Types of vegetarian diets
When people talk about a vegetarian diet, they usually have the idea that a vegetarian diet does not include any kind of meat, but this type of diet varies based on the food items that are included or excluded from it.
Types of vegetarian diets include:
– Lacto-vegetarian: In this type of diet, red meat, fish and eggs are also removed, but dairy products such as milk, cheese, yogurt and butter are included.
– Lacto-ovo vegetarian: this diet does not include red meat and fish, but dairy products and eggs can be consumed.
– Ovo-vegetarian: red meat, seafood and dairy products are prohibited in this type of diet and only eggs can be used.
– Vegan: In this type of diet, red meat, fish, eggs, dairy products and food containing them are removed.
According to Mayo Clinic, some people follow a semi-vegetarian diet, which is basically a plant-based diet that includes less meat, dairy products, eggs, and fish.
Vegetarian diet pyramid
A healthy diet follows a plan and a food pyramid will be a useful tool. The Vegetarian Pyramid presents the food groups and choices that form the basis of a healthy vegetarian diet. The key to a healthy vegetarian diet, like any other diet, is to enjoy eating a variety of foods. No single food can provide all the nutrients the body needs. The more limited the diet, the more difficult it will be to meet all the nutritional needs of the body. For example, in the vegan diet, natural sources containing vitamin B-12 and dairy products, which are a rich source of calcium, are eliminated. With a correct planning, it is possible to make sure that the diet used includes all the needs of the body. Be careful to include nutrients in your diet.
Calcium: This nutrient maintains the strength of teeth and bones. Milk and dairy products have the highest amount of calcium. However, dark colored vegetables such as cabbage and broccoli are a rich source of this substance.
Iodine: Iodine is an element in thyroid hormones that helps regulate metabolism, growth and function of key body organs. A vegan diet may not contain enough iodine and may increase the risk of goiter.
Iron: The key element of red blood cells is iron. Since iron is not easily absorbed by the body from plant sources, the recommended amount of iron is recommended to be doubled for vegetarians. In order for the body to absorb more iron, foods containing vitamin C should be consumed at the same time as foods containing more iron.
Omega-3 fatty acids: This type of compound is beneficial for heart health. Diets that do not contain fish and eggs are generally poor in omega-3 fatty acids. However, since it is not efficient to convert plant omega-3 into the form used by humans, enriched products or supplements can be used.
Protein: Proteins help maintain the health of the skin, bones, muscles and body organs. Eggs and dairy products are a rich source of protein and it is not necessary to consume a large amount of them to meet the body’s needs. You can also get enough protein from plant foods.
Vitamin B12: This vitamin is necessary to produce red blood cells and prevent anemia. This vitamin is found in animal products. Therefore, it is difficult to get enough vitamin B12 through a vegan diet. Vitamin B12 deficiency is not diagnosed in people following this diet because the vegan diet is rich in vitamin folic acid and does not allow the deficiency to become more acute.
Vitamin D: This vitamin plays an important role in bone health. If the amount of vitamin D required by the body is not provided through food, this deficiency can be compensated by exposure to the sun and taking supplements.
Zinc: Zinc is the main element of many enzymes and plays a role in the formation of proteins and cell division. Like iron, zinc is not easily absorbed from plant sources. Among the plant foods containing this element are soy products, dried fruits and legumes.
Source – my doctor