Vegetarian Diet Example

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Premise

The following indications have purpose exclusively informative e DON'T they intend replace the opinion of figures Professional as a doctor, nutritionist or dietician, whose intervention is made necessary for the prescription and composition of food therapies Custom.

Vegetarian diet

La diet Vegetarian food excludes the use of meat e fish (including molluscs and crustaceans) but It allows the use of "animal derived" foods such as eggs, XNUMX cups milk, the cheese and honey. For this reason, the vegetarian diet is also called lacto-ovo vegetarian while, although very similar, the lacto-vegetarian diet is further differentiated which also prohibits the consumption of eggs and its individual components (egg white-yolk).

The vegetarian diet DON'T it is therefore a diet devoid of foods of origin animal and, contrary to other similar currents of thought, it is sustainable and potentially balanced.

The vegetarian diet DON'T it's a diet vegan - which renounces, in addition to products of animal origin, even all derivatives - nor a diet crudista (based only on raw fruits and vegetables), or a diet fruitist (allows only fruit, oilseeds and sprouted seeds) or a diet eco-vegan (vegan diet which implies consuming alone products deriving from organic agriculture).

Pros and Cons

The vegetarian diet is "apparently" a diet healthy; on the other hand, considering the consumption of eggs and cheeses (the 2 products of animal origin that contain more cholesterol and saturated fats), it could also be extremely rich di lipids from animal and, similarly to a traditional diet, induce imbalances of the lipemia.

However, in the event that the consumption of eggs and cheeses preferred or limited to: egg whites, light cheeses and semi-skimmed milk ricotta, the vegetarian diet could represent a real cure-all for the cure of some diseases metabolic such as hypercholesterolemia and hypertension, while (in my opinion) it could be more problems in the treatment of Type 2 diabetes mellitus and for l 'obesity (due to the large volume of carbohydrates, therefore calories, ingested by means of cereals and related derivatives). The vegetarian diet constitutes a diet very rich di antioxidants, pro-vitamins A (β-carotene), vitamin C, folic acid, potassium, magnesium, phytosterols and dietary fiber; moreover, the vegetarian diet has a decidedly favorable PRAL. On the other hand, it brings one considerable amount of elements anti-nutritional (oxalic acid, phytates in general, tannins etc. which chelate above all iron and calcium, but also zinc and selenium), fructose as a simple sugar, and it is poor di iron more bioavailable, lives. B12 e year. D.

Lastly, since it is of modest entity, it is scarce protein intake; it, which manifests itself in a more relevant way in veganism and related variants, becomes more complicated in the vegetarian diet alone in the event that the portions of eggs and cheeses are neglected. However, these foods could be subjected to quantitative reduction due to a possible excess of saturated fat and / or cholesterol (with or without the presence of related diseases); in this case, it is unlikely that the quantity and / or the biological value of the food proteins will be sufficient to maintain the optimal state of health.

Note: the vegetarian diet of sports must be calculated meticulously to comply with all nutritional needs appropriate, making use, if necessary, of food supplements.

Useful Supplements

As anticipated, the vegetarian diet may require supplementary food support; in case of higher than average requirements, it may be necessary to:

• Soccer e lives. D, especially in subjects in special physiological or para-physiological conditions: climacteric syndrome and risk of osteoporosis, pregnancy and breastfeeding, etc.
• Ferrous iron o iron eme, for fertile and anemic women, as well as for pregnant women
• Vit. B12, for fertile and anemic women, and for pregnancy or lactation
• Essential amino acids, to raise the biological value of dietary proteins in case of higher than normal requirements.

Unemployed and sedentary: she wants to stop eating meat, fish, shellfish and crustaceans.

Vegetarian Diet Example - Day 1

Vegetarian Diet Example - Day 2

Vegetarian Diet Example - Day 3

Vegetarian Diet Example - Day 4

Vegetarian Diet Example - Day 5

Vegetarian Diet Example - Day 6

Vegetarian Diet Example - Day 7