Vegetarian diet
How to be vegetarian or vegan
The question that many of us ask ourselves is: can you be a vegetarian and get all the requirements that you need to be healthy? Of course yes. In June 2003 the American Dietetic Association (ADA) together with the Canadian Dietitians Association published an official position paper on the vegetarian diet making it very clear that they endorse properly planned vegetarian diets. Later in July 2009, the ADA revised and reaffirmed its position. So that, a well-planned vegetarian diet It will cover all our requirements, so if we decide to be vegetarians in adulthood, we just have to learn to do it.
What nutrients should we pay more attention to in a vegetarian diet?
Contrary to what most people think the main problems What we find in the vegetarian diet in the first world are the same as in omnivorous people: the excess of sugars, of processed foods, the excess of information that often causes misinformation and a sedentary lifestyle.
Another thing that may surprise you is the nutrients that we should pay more attention to. These are vitamin B12, calcium along with vitamin D and omega 3 fats. No, I have not left out the proteins, since meeting the requirements is not difficult, and in terms of iron, the deficiencies we find are the same as in the rest of the population.
Characteristics of the diet and vegetarian food
The main characteristic of vegetarian food, and an element common to the different types of existing vegetarian diets (and which we will comment on later) is the elimination of animal meat. In other words, vegetarians do not consider eating pork or chicken meat, for example, as an option within their diet.
In addition to this fundamental premise (not eating meat), the vegetarian diet or lifestyle is associated, more or less directly, with a philosophy or lifestyle with the following characteristics:
Maximum respect for nature, animals and the environment.
Sympathy and support for ecological ideas, fair trade and sustainable economy, among others.
The different types of vegetarian diet
Within this style of eating there are various types of diets, some stricter and others with a higher level of flexibility. Therefore, depending on whether it is followed more or less strictly, we can distinguish between these categories of vegetarian diet:
vegan diet It is the implementation of the vegetarian diet in its strictest version. Vegan people, in addition to not eating meat or fish, do not consume any type of food from animals, including eggs, dairy products and all their derivatives.
Fruitarian or raw food diet. It is also a very strict diet, since it is a diet where it is only allowed to eat: raw fruit, nuts, grains and fruits that are collected directly from trees and plants, without having to be cut.
Lacto-ovo vegetarian diet. In addition to all kinds of vegetables, fruits, grains and nuts, the followers of this diet also consume eggs and dairy products.
Lactovegetarian diet. This style of eating allows you to eat dairy products and derivatives, but any type of meat or fish is prohibited.
Semi-vegetarians. This style of eating does not exclude all meat or fish, but only red and white meat and shellfish.
Another possibility is to combine some aspects of the paleo diet with a vegetarian one, a style of eating that can be enjoyed at our GreenKitchen restaurant.
powerful for health
A vegetarian menu is a powerful and enjoyable way to achieve good health. The vegetarian way of eating is based on a wide variety of foods that are filling, delicious and healthy.
vegan pyramid
The vegan food pyramid is made up of 6 essential groups of foods and nutrients that must appear in our daily diet to have a balanced and complete diet.
Where do I get…?
Whether you're thinking of reducing your meat intake, substituting it entirely, or going vegetarian/vegan, you may be wondering, "where do I get...?".