Contents
Dilemmas of the definition of vegetarianism
According to the PWN Dictionary of the Polish Language, vegetarianism is a method of eating that excludes meat, fish and all or only some animal products from the diet. Exclusion means the complete removal of the listed products, not limitation. According to the definition, people who consume less meat (e.g. several times a month) cannot describe their diet as vegetarian. Therefore, it is suggested that if you do not like certain types of meat, and you like chickpea chops rather than beef, it does not mean that you are veg. On the other hand, if you don’t eat meat almost at all, and its consumption is estimated at 2-3 times a year, is your diet a traditional diet or is it already abnormal? It is difficult to give an unambiguous answer.
Healthy Nutrition and Physical Activity Pyramid
The graphic idea of nutrition presented by the Food and Nutrition Institute in 2017 suggests limiting meat, especially red meat, and processed meat products to 0,5 kg / week. It is known that with many diseases (e.g. atherosclerosis) the consumption of meat, especially red meat is inadvisable. However, these recommendations apply to healthy people and are based on studies that meat consumption increases the incidence of cancer. Undoubtedly, the restriction of meat mentioned by the IŻŻ is not tantamount to resignation or reduction of its amount in the diet to a minimum, so such modifications in the diet cannot be included in the habitual diet or in the vegetarian diet.
Trends and the real percentage of vegetarians
We are currently seeing an evolution of the fashion based on replacing meat with plant-based products. The aforementioned fashion departs from the issue of views and ethics, and is often based on following created patterns, sometimes by famous people. Such popularity of avoiding meat by groups of people makes it difficult to establish authentic data and discern how vegetarianism has achieved a global scale. Dr inż. Katarzyna Świąder from the Warsaw University of Life Sciences is an expert in food and nutrition. During the Futurefoods Tech 2018 conference, speaking for the Food Portal, she noted that:
We are dealing with a considerable trend to limit the consumption of animal products. More and more people do not identify themselves as vegetarians but are reducing the amount of meat in their diet.
Lack of awareness and nutritional deficiencies
Due to its low energy value, a vegetarian diet brings benefits in many civilization diseases, such as obesity, depression and arterial hypertension. In the case of a high level of education and a deliberate choice of diet, this type of nutrition can provide the body with the necessary macro- and micronutrients. However, there are some rules, such as choosing the right plant products, keeping an eye on the variety of your diet, and not completely avoiding animal products.
Careless restriction of meat and resignation from animal products may have consequences, such as:
- Weight loss due to problems with meeting energy needs
- Insufficient protein supply
- Inadequate intake of vitamin B12
- Low supply and bioavailability of calcium, zinc and iron
- Anemia, about which you can read more in the article: Vegetarianism and anemia
How to take care of a proper vegetarian diet?
If you have already given up eating meat and are veg, and you modify your diet yourself, pay special attention to:
- Variety and variety of vegetarian meals.
- Adequate calorific value of the diet and coverage of the body’s energy needs.
- Sufficient protein intake through the use of vegetable meat substitutes – the source of protein should be, among others, legumes, grain products and seeds. Milk, dairy products and cheese are rich sources of protein in a lacto-vegetarian diet, and eggs in an ovo-vegetarian diet.
- Adequate consumption of fruit and vegetables, as well as dietary fiber.
- Proper supply of fats, especially vegetable oils and nuts.
- Adequate intake of calcium and iron, the source of which in a vegetarian diet are, among others: legumes, leafy vegetables, algae, sesame or nuts.
- Correct thermal treatment of plant products (avoiding long heat treatment due to the loss of vitamins and minerals).
If you do not know how to compose a vegetarian diet, you can use a plant-based diet from our website. You don’t have to think about it, everything is served on a plate. You can also use the meal replacement if any of our suggestions would be inappropriate for you. Read more about the vegetarian diet composed by us in our offer. You can also get inspired by the perfect menu from an expert we have included in one of our articles. If you do not want to give up animal protein categorically and you want to include fish in your daily menu – we have also prepared a semi-vegetarian diet.
References Gawęcki J., Mossor-Pietraszewska T .: Compendium of knowledge about food, nutrition and health, Polish Scientific Publishers PWN, Warsaw 2006 Gertig H., Przysławski J .: Bromatology. Outline of the science of food and nutrition, Wydawnictwo Lekarskie PZWL, Warsaw, 2006 Jarosz M., Wolnicka K., Sajór I., Wierzejska R .: Recommendations for nutrition and physical activity, Nutrition standards for the Polish population 2017, 263-266. Pyrzyńska E .: Vegetarian diet in the light of the principles of proper nutrition – attitudes and behavior of vegetarians in Poland, Zesz. Science. UEK, 2013; 906: 27–36
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