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Today, vegetarian diets have become very popular all over the world. Many people wonder, so why do people become vegetarians? As it turned out, for a lot of reasons. Most often, for ethical reasons, in order not to harm animals and protect their rights, they have some political views not to eat meat in order to improve their health, avoid serious diseases, or they refuse meat for purely religious reasons.
Why is it so important to make your diet right?
Keep in mind that the more restrictive your diet is, the harder it is for the human body to get all the nutrients you need. And this, in turn, can lead to many health problems. Ranging from nervous conditions, depression, numbness of the arms and legs, decreased performance, impaired memory and concentration to more serious conditions such as anemia, hormonal disorders, diseases of the gastrointestinal tract, indigestion, joint problems, tooth enamel and many others.
Most often, a vegetarian diet eliminates the natural food sources of vitamin B12, which is vital for the nervous system and for the production of RNA and DNA in every cell of our body, vitamin D, which ensures the absorption of phosphorus and calcium from the small intestine, protein, as the main building material for the body. It also excludes dairy products, which contain a large amount of vitamins and calcium necessary for healthy bone growth.
The key to proper nutrition and a healthy vegetarian diet is to eat a variety of foods. After all, no single food can provide all the necessary vitamins, minerals and nutrients that are simply vital to your body.
The most common mistakes when planning a diet
The health benefits associated with a well-balanced vegetarian lifestyle are undeniable. Countless analyzes and experiments have shown that a well-planned, plant-based diet is associated with a small risk of obesity, heart disease, diabetes, and stroke, as well as a longer life expectancy. The most significant phrase that is under-emphasized is “a well-planned, plant-based diet.”
Many people automatically associate the transition to a vegetarian diet with a healthy lifestyle, but in fact, eliminating meat from the diet is not the ticket to good health.
It’s also easy to be an unhealthy vegetarian. And real benefits are seen when replacing meat and/or dairy products with high amounts of plant-based proteins, namely fruits, vegetables, legumes, whole grains, nuts and seeds with minimal added sugars and saturated fats.
Your food looks the same every day. Imagine that you wake up every morning and put on the same clothes. Even if your choice is great for walking around the city at night, it probably won’t work for an interview. Conclusion: one outfit will not be able to satisfy all your personal and professional needs. So it is with a vegetarian diet. The same food, day in and day out, results in missing out on many important vitamins, minerals, and natural fats, putting you at risk of nutritional deficiencies. Getting variety in your diet is key. Focus on getting adequate protein (nuts, seeds, legumes), calcium (greens, kale, broccoli), iron (beans, lentils, soybeans), vitamin B12 (fortified cereals, oily fish and soy milk), vitamin D (daytime sunlight) and additives), as well as many different fruits and vegetables.
There are two misconceptions about protein. Firstly, you can only get “real” protein from steak and chicken, and secondly, you need to consume enough of it to stay healthy. Although your daily menu does not consist of such animal protein sources, this does not mean at all that plant-based proteins cannot completely replace them.
Good plant protein sources include lentils, soybeans, peanut butter, black or red beans, and peas. In addition, you need to use them in much smaller quantities than you think. Most healthy people require approximately 0,8 grams of protein per kilogram of body weight. You can get protein from nuts, seeds, legumes, and whole grains. The most popular high protein sources for vegetarians are almonds, pistachios, walnuts, black beans, red lentils, lamb chickpeas, soft tofu, couscous – wheat groats. What’s more, these foods have been proven to have more protein than a chicken egg!
Snack only fruits. Of course, fruits are an amazing source of fiber, vitamins and minerals.
But vegetarians often experience a decrease in performance, weakness, loss of energy, in other words, a decrease in energy levels during the day, when they snack only on fruit. But this can be easily remedied by adding some nuts to them, such as raw almonds, walnuts, pistachios, or sunflower seeds. Thus, you can replace carbohydrates – the main energy depot, with some proteins and healthy fats. In addition, they increase the level of zinc, which is so necessary for the diet of vegetarians.
Top 6 Important Nutrients
Below are the most necessary substances for a vegetarian, which he should receive, as vital trace elements for the body
Calcium and Vitamin D
Calcium helps build and maintain strong teeth and bones. Everyone knows that dairy products are the richest in calcium. However, vegetables such as turnips, cabbage, and broccoli, as well as almonds, white beans, figs, and oranges, are also high in calcium when eaten in sufficient amounts.
Vitamin D also plays a significant role in bone health. It contains cow and rice milk, some juices, as well as cereals and margarines.
Be sure to check food labels. If the body is not getting enough fortified foods and is not exposed to the sun, vitamin D supplementation may be needed.
Vitamin B12
This vitamin is essential for the production of red blood cells and the prevention of anemia. B12 is found most in animal products, so it can be difficult to get enough of it on a vegetarian diet.
Deficiency can go unnoticed in humans because vegetarian diets are rich in a vitamin called folate, which can mask a vitamin B12 deficiency until serious problems arise. For this reason, it is important to include vitamin supplements fortified with vitamins, cereals and soy products in the diet.
Protein
It helps maintain healthy skin, bones, muscles and all human organs in general. A sufficient amount of it is found in soy products, nuts, lentils, legumes.
Omega-3 fatty acids
Omega-3 fatty acids are important for healthy heart function. Diets that do not include fish and eggs are usually ineffective for omega-3 fatty acids. Canola oil, soybean oil, walnuts, flaxseed, and soybeans are good sources of essential fatty acids.
iron and zinc
Iron present in hemoglobin, an important protein that provides oxygen transport with blood to all human organs. Dry beans and peas, lentils, fortified cereals, whole grains, dark leafy green vegetables, and dried fruits are good sources of iron. Because iron is not easily absorbed from plant sources, the recommended iron intake for vegetarians is nearly double that recommended for the average person.
To help the body absorb iron, it is recommended to eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage, and broccoli, while eating iron-rich foods.
Zinc is an essential component of many enzymes and plays a role in cell division and protein formation. Found in soy products, legumes, nuts and whole grains.
Iodine
Iodine is the main component of thyroid hormones, which help regulate metabolism, growth and functioning of organs and systems. Vegans cannot get enough iodine and may be at risk for deficiency and possibly even goiter. In addition, foods such as soybeans, cruciferous vegetables, and potatoes can contribute to the development of a goiter. However, only 1/4 teaspoon of iodized salt per day provides the correct amount of iodine.
6 Easy Ways to Become the Healthiest Vegetarian
Here are the main points:
- Eat as many vegetables and fruits as possible. Eat a minimum of five servings of a variety of fruits and vegetables each day.
- Use at least two meals for main meals with potatoes, bread, rice, pasta or other carbohydrates.
- Choose food options that are low in fat and sugar, such as soy drinks and yogurt.
- Don’t forget the beans. They should be consumed at least 1-2 times a day as a main dish or on their own.
- Drink enough liquid. At least 6-8 cups/glasses per day.
- Limit foods and drinks that are high in fat, salt, or sugar.
Making the right diet for every day
Everyone knows that a well-planned vegetarian diet is a healthy way to meet your nutritional needs. However, some vegetarians rely too heavily on processed foods, which can be high in calories with excess sugar or fat. And they may not be eating enough fruits, vegetables, whole grains, and calcium-rich foods, thereby losing the nutrients these foods bring to our bodies.
Many studies have shown that vegetarians who eat a wide variety of foods can easily meet all of their body’s nutrient needs. And yes, a well-planned vegan meal plan can be healthy and delicious!
Irregular eating leads to indigestion. It is considered rational to eat 5 meals a day, approximately at the same time of the day. Only then the person does not overeat and the digestive system works in its usual periodic mode.
The calorie content of the diet should be tied to the energy costs of a person, that is, cover the minimum required for basic metabolism and a work allowance, which depends on the type of activity. On average, calorie content in adult vegetarians is normally 2000 kcal per day. But with age, the calorie content of the daily diet should decrease due to carbohydrates in vegetarians, but the amount of vegetable protein should remain unchanged.
Try to eat only freshly prepared food with minimal cooking: food that has stood in the refrigerator for several days loses many useful properties. Fast food is dangerous with a large amount of overcooked oils containing carcinogens.
For proper nutrition, do not forget about vitamin complexes and supplements that are so necessary for vegetarians, especially in winter and early spring, as well as in chronic diseases of the digestive system, when the body does not receive enough vitamins and microelements from food.
Health is an amazing state that you cannot feel when you have it, but you immediately feel it when it becomes less or when you have lost it. Considering that most of our diseases are related to what we eat, we should not neglect nutrition. As world famous nutritionist Rachel Fisher said: “At any stage of life, you should be able to eat healthy food by consuming vegetarian products. But it takes a little planning.”