Complete vegetarian diet

 

1-  vegetarian diet.
2- types of vegetarian diets.
3 - Complete vegetarian diet.

1-    Vegetarian diet.

The vegetarian diet (Vegetarianism) is known as abstaining from eating one or more types of foods of animal origin, especially meat, and it should be noted that the spread of this system has increased in recent times; For many reasons associated with its health benefits; For example: reduce the risk of some diseases.

 It should be noted that many vegetarians rely on processed foods that are high in calories, fats, sugars, and sodium, and they may not get their needs from vegetables, fruits, whole grains, and foods rich in calcium, which makes them more likely to develop a deficiency in some nutrients.

However, this can be avoided by planning a vegetarian diet according to different ages, and provides the body with its need of nutrients, as when following a vegetarian diet, the nutritional needs of the individual must be known and covered.

2-    Types of vegetarian diets

The vegetarian diet includes many different dietary patterns that rely heavily on plant foods, and avoid meat, as some vegetarians refrain from eating all animal products, but there are those who limit the amounts of foods from animal sources to be eaten in their diets.

 The following is an explanation of the types of vegetarian diets:

- Vegetarians: (Lacto-vegetarian diet), which includes eating milk and milk products; Such as butter, dairy, and cheese, and abstaining from eating meat, poultry, fish, eggs, and foods that contain them.

- Ovo-vegetarian diet, which includes eating eggs and abstaining from meat, seafood, poultry, milk and milk products.

- Milk and egg vegetarians: (Lacto-ovo vegetarian diet), which includes eating milk and its products, eggs, and refraining from eating meat, poultry, and fish.

- Fish vegetarians: (Pescatarian diet), which includes eating fish and abstaining from eating meat, eggs, poultry, milk and its products.

- Pure vegetarianism: (Vegan), which includes abstaining from eating eggs, meat, poultry, fish, milk and its products, and all foods that contain all of the above.

-         Semi vegetarian diet,

 which includes mainly plant foods, but includes the consumption of fish, poultry, meat, eggs, and milk products at times or in small quantities.

 

3-     Complete vegetarian diet

 A vegetarian diet depends on plant foods that include vegetables, fruits, grains, seeds, nuts, peas, and dry legumes.

 

the following is an explanation of an integrated vegetarian diet:

The recommended amounts for each food group can cover all the body's nutritional needs when a vegetarian diet; By diversifying the foods consumed, and eating the appropriate quantities of them to cover the body's caloric needs, by following the recommendations of food groups according to age, gender, and level of physical activity. Zinc, Iron, Vitamin B12

There are recommendations based on the 2015-2020 Dietary Guidelines for Americans, which include eggs and milk products due to their consumption by most vegetarians, but these recommendations can be made into a vegan type if all dairy options are based on fortified soy milk or other alternatives to milk from plant sources, and the body's needs for appropriate calories must be known, and the various foods from each group should be chosen in the recommended quantities, and reduce the few foods with nutrients when following these recommendations, as they include 12 groups of calories; Among which we mention the following:

 The following points show some notes about the above table that must be taken into consideration, and they are as follows:

food group	1600 calories	2000 calories	3000 calories
Vegetables(cup/day)	2	2.5	4
4 dark green leafy vegetables (cup/week)	1.5	1.5	2.5
red and orange vegetables (1 cup/week)	4	5.5	7.5
total legumes (cup/week)	1	1.5	3
starchy vegetables (cup/week)	4	5	8
other vegetables (cup/week)	3.5	4	7
fruits (cup/day)	1.5	2	2.5
grains (serving/day)	5.5	6.5	10.5
dairy products (cup/day)	3	3	3
Proteins (serving/day)	2.5	3.5	5.5
eggs (serving/week)	3	3	4
Soy products (servings/week)	6	8	12
Nuts and seeds (serving/week)	5	7	12
fat (grams)	22	27	44

 

The following points show some notes about the above table that must be taken into consideration, as follows:

The daily amount of vegetables and proteins must be obtained as listed in the first line, taking care to enter the food under each group throughout the week in order to obtain all the essential nutrients.

 One cup equals vegetables and fruits; 1 cup cooked or fresh, or 1 cup juice, 2 cups of leafy green salad, or ½ cup of dried fruits or vegetables.

 One serving equals carbohydrates; ½ cup cooked rice, pasta, or cereal, or a medium-sized slice of bread, or about 1 cup of ready-to-eat cereal. equivalent to a cup of dairy products; 1 cup of fortified milk, yogurt, or soy milk, or about 42.5 grams of cheddar cheese, or 56.7 grams of processed cheese.

 One serving equals protein; One egg, or a tablespoon of peanut butter, or approximately 14 grams of seeds or nuts, and although legumes are in the vegetables group, they are also classified within the group of proteins; Where one serving represents a quarter cup of cooked legumes or tofu.

Diversification in the plant system

 Diversification in the consumption of foods is necessary when following a vegetarian diet; Where some nutrients are found in small quantities in plant sources, or the body absorbs them less easily than those available in meat or fish, and contrary to what is common, most vegetarians get adequate amounts of protein, and calcium found in milk products, but it is worth noting In the event that a vegetarian diet is followed without proper planning, consulting a nutritionist or a doctor, the level of consumption of some basic nutrients may be less than the amount that the body needs from them, and these elements include; Iron, Vitamin B12

The following are the sources of some nutrients:

Plant sources of iron:

Vegetarians are usually more likely to have lower levels of iron stores than meat eaters. Here are some sources of iron in a

vegetarian diet:

eggs. Pulses (Pulses). dried fruits dark green leafy vegetables; Such as: broccoli, and watercress. Whole grain bread. Iron-fortified cereal.

Plant sources of vitamin B12:

Vitamin B12 is necessary for general health, cell growth and repair, and is only available in animal sources, and it is possible to get enough of it if you eat eggs or milk products, but if you do not eat animal sources or eat small amounts of them, it is necessary to get an alternative source that contains adequate amounts of vitamin B12, examples of which are the following:

the milk. cheeses; eggs. Fortified breakfast cereals. Fortified soybean products.

Plant sources of omega-3 fatty acids:

Omega-3 fatty acids, especially those found in fatty fish, help maintain a healthy heart and reduce the risk of heart disease when consumed within a healthy diet. Examples of plant sources of omega-3 fatty acids include the following:

Flax seed oil. Rapeseed oil. soybean oil and soybean products; tofu. walnut. Eggs fortified with omega-3s.

 Some evidence suggests that plant sources of omega-3 fatty acids may not provide the same health benefits as those found in fatty fish, but heart health can be maintained when following a vegetarian diet by eating at least 5 servings of vegetables and fruits. Diversity daily, avoiding saturated fats, and limiting the amount of salt intake.

Plant sources of calcium: Calcium is necessary for building bones and teeth, and it can be obtained from milk products, but it is recommended to get the following to cover the body's need for calcium if you follow a vegetarian diet: Calcium-fortified soy milk. Tofu made from calcium sulfate. Orange juice and calcium-fortified breakfast cereals. some dark green leafy vegetables; Such as: turnip, cabbage (Collard), mustard leaves, and Chinese cabbage (Bok choy). Legumes, broccoli, and soybeans. Almonds, and the butter made from it. Sesame seeds.

#  Complete vegetarian diet