If you want to set an optimal diet for health, based on plant foods, you can refer to indications of the Plate Veg, which was developed by the doctor Luciana Baroni, doctor, president of the Scientific Society of Vegetarian Nutrition and author of various books on the subject including VegPlate, VegPlate_Mamy and Veg_JuniorPlate (all published by the Sonda publishing house), based on latest scientific research.
VegPlate indicates for each food group (cereals, fats, etc.) the optimal number of "portions" you must consume in a day based on your energy needs (i.e. the amount of calories that varies according to your age, gender and physical activity). Here you can find an example of a balanced and healthy vegetarian diet, composed by Dr. Baroni.
Ma how to switch to the veg menu? Here are 5 tips!
1. CHANGE FEEDING WITH GRADUALITY
"To allow your body to better adapt to changes in the menu, start consuming larger amounts of plant foods»Advises Dr. Baroni, who coordinated the implementation of the Guidelines for vegetarians in the village. "Subsequently, experiment with vegan alternatives to the dishes you already know, such as carbonara with tofu and seitan, spaghetti with vegetable sauce and so on ».
2. VARY YOUR MENUS AS MUCH AS POSSIBLE
"It's the best guarantee that your diet is balanced," comments our expert. Today it is easy to find even at the super foods once sold only in organic or natural food stores. From quinoa to hemp seeds, from linseed oil to soy and its derivatives.
3. DON'T EXAGGERATE WITH CHEESE AND EGGS
“If you want to make money out of it these foods must be consumed in small quantities», Says Dr. Baroni. «Meat and fish should be replaced above all with legumes, cereals, nuts and other dried fruit and, if desired, with products based on soy and seitan. Do not forget that plant foods are capable of provide the body with all the proteins it needs, free from fat and rich in fiber ».
4. RESPECT YOUR CALORIE NEEDS
To maximize the benefits for your health you must be well informed. On the website Piattoveg.info, edited by Dr. Baroni, you will find directions for calculate your calorie needs, based on age and physical activity, and the corresponding menu, with 15 variants: from 1200 up to 4000 calories per day.
5. TAKE THESE EXAMS ONCE A YEAR
«When following a diet (of whatever kind) it is recommended carry out periodic checks every 1-2 years»Says the expert. «Here are the most useful: complete blood count, levels of vitamin B12, homocysteine, folic acid. If you then have problems with the iron (because maybe your flows are abundant), it also measures sideremia, ferritinemia, transferrinemia ».