Vegetarian Diet: a Balanced Diet for Vegetarians

In a vegetarian diet, meat, dairy, and other animal by-products are excluded. What do vegans eat then?

What is the vegan diet?

Many myths and misconceptions hover around veganism. Demystifying the fact from fiction and discover together what vegans eat and what is, in fact, the vegan diet.

1. Vegan recipes are plentiful, tasty and aren’t necessarily more expensive

Many vegans concentrate their feeding on grains, beans, legumes, nuts, and grains, all of which purchased in bulk at the lower cost. Vegan diets can also be extremely economical. Buy fruits and vegetables in season is rather light on the wallet. In the book Eating Vegan on $4 A Day, Ellen Jaffe Jones, the author, demonstrates that a full day of delicious, nutritious, and full meals can easily cost less than a sandwich to go or a double burger with cheese.

2. Vegans who eat well do not always need to buy supplements

There is only one who required: to help the functions of the nervous system and brain, vitamin B12 is essential. Since the B12 produced naturally in animal foods, vegans can make up with the fortified nutritional yeast and sprinkle over pasta, tofu ricotta or fresh popcorn for a buttery taste.

3. Easy Tips for a vegan diet: how to follow a vegan diet plan?

A vegan diet is inexpensive, delicious, and rich in nutrients. In addition, nutrition researchers argue that the vegan diet, which based on a plant feed excluding animal products, including can protect against heart disease, hypertension, diabetes, and obesity.

Is Eating vegetarian healthy?

Nearly 80% of the protein consumed today is of animal origin; when they were at 80% plant, there is still a century according to a joint report by WHO and FAO in 2002. Meat consumption has increased dramatically in 100 years. But today, more and more voices raised: the meat is bad for health, responsible in particular for the epidemic of obesity and cancer. Many families chose to become vegetarian and exclude any food from animal flesh, so all fish and meat. But for vegetarian parents, the issue of child nutrition is often problematic. There are concerns about their growth and possible deficiencies that would be the result of a diet without animal protein.

Pregnancy and veganism

Is vegan diet safe for a Pregnant?

The vegetarian or vegan diet during pregnancy is no longer considered dangerous, provided that the pregnant woman is talking to her doctor. Depending on her blood tests, it may need to prescribe dietary supplements for the proper development of the unborn child.

Sport and vegetarianism: is it compatible?

Being vegetarian and athletic, is it possible? Being a great sportsman and vegetarian is not incompatible. Regis is a runner of long distances. He eats only vegetables, which did not prevent him from achieving outstanding performance!

Vegetarian Diet: Vegetarian/Vegan: how to avoid deficiencies?

Does the removal of animal foods lead to nutritional deficiencies?

It is a more delicate effect of balanced eating when deleting a category of foods. Meat, fish, eggs provide animal protein of good nutritional quality, iron and vitamin B12 (found only in animal foods) then compensate for this lack, a vegetarian should have proper nutrition knowledge! If your diet is well conducted, the vegetarian has neither demonstrated deficiency or insufficient intake of certain nutrients. In contrast, the vegan diet, he presents some risks.

How to find these nutrients in plant foods?

For protein, you have to play on their complementarity. It must indeed involve cereals and legumes to add the same meal for protein quality comparable to those of animal protein, that is to say, comprising all Essential Amino Acids (EAA 8 in all). For example, combine semolina more chickpeas or rice plus red beans, etc. In quantity, 20 grams of protein is equal to 100 grams of meat or fish or 100 grams of whole grains over 50 grams of pulses. Iron is also found in legumes (lentils) and all green vegetables. Even if it is smaller amounts in red meat and offal and with vitamin C, which is very present in the vegetarian diet, it allows better absorption of iron from plant sources! For calcium, if dairy products consumed, then there is no deficiency. Otherwise, you have to compensate by nuts (almonds, hazelnuts, etc.) and some vegetables (watercress, spinach, etc.) that bring between 100 and 250 mg calcium / 100 grams.

Where to find iron and vitamin B12?

Vitamin B12 is found only in animal foods, vegetarian will find it in dairy products and eggs (which does not consume vegan!). For all these reasons, vegetarianism and veganism are mostly avoided for babies, children, and pregnant women!

What kind of food that Vegetarians can eat?

Vegetarians can’t eat meat or fish, but they consume dairy products and eggs.
Tofu, seitan, and lupine become a lot and closely resemble cheese “fauxmage” turkey “tofurkey” fatty liver “false fat” on burger meat, knacks, sausages and sausage barbecue, pork (ham, bacon), cutlets, kebab meat, goulash, beef, chicken (nuggets, nuggets, sticks), duck, Hachi, caviar, crayfish, prawns, squid, tuna, fish, dough, etc.
All fruits, vegetables, and legumes: tomatoes, artichoke, leeks, zucchini, spinach, lettuce, carrots, endives, mushrooms, potatoes (chips, nuts apples, potato croquettes, etc.), chickpeas, beans (red, white, etc.), lentils, split peas, lupine, apples, raspberries, strawberries, bananas, mango, papaya, kiwi, etc.
Grains: rice, wheat, spelled, oats, quinoa, couscous, buckwheat, millet, Kamut, barley, rye.
Some ideas bulk: cakes, soup (vegetable), smoothies, milkshakes, soy steaks, cereal steaks (there are at least 20 kinds), tofu, soy, seitan, tempeh, tomato sauce (not bolognaise), cheese (mozzarella, morbier, Cancoillote, laughing cow, raclette, fondue, etc.)
spices, vegetable pate, spread (hummus, tapenade, tzatziki, etc.) appetizers cakes (often the chicken flavor), breakfast cereals, cream, custard, whipped cream, butter, buttercream, cupcakes, cocoa (ovomaltine especially), yogurt (danettes, chocolate mousse, etc.), honey, chocolate spread, chocolate bars, chocolate, ice, rice cakes or corn, dried fruits, nuts (cashews, hazelnuts, almonds, etc.) coffee, tea, milk with coffee, etc.