When it comes to a healthy vegetarian diet plan, it is, of course, a very personal decision that rests on grounds very different and apparently mutually compatible. Since dietary justifications (“more healthy”), ethical (“avoids killing animals for consumption) and social (” I am against the excesses of food and consumer society “) to environmental and even humanitarian reasons (as some opinions, it helps more to developing countries consuming cereals and soybeans, for example, meat, poultry and eggs).

Healthy vegetarian diet plan: Trends

There are several vegetarian diet plan trends with well-defined approaches, as well as Ovo-Lacto Vegetarian Diet (the most complete

of all the alternatives from a nutritional point of view), which includes milk and eggs, or their nearest slopes; ovovegetarian or lacto. Another group of vegetarians, as are the vegetalinos or vegans who consider honey as an animal and not eat it, nor take legumes (except soy). Veganism, a variant of the plant, supports the consumption of legumes. Other trends include frugivores, which feed exclusively on fresh fruits and nuts, the raw foodist who only eat raw fruits and vegetables and cereals (macrobiotic regime), they eat only grains and restrict fluid intake.

Healthy vegetarian diet plan: Risks of vegetarian diet plans misplaced

Ovo-Lacto Vegetarian Diet, if not properly raised, may suffer from deficiencies of certain nutrients that are provided in the traditional diet of meat and fish. Among them, easily absorbed iron, zinc and vitamin B12 are especially needed during pregnancy (anemia) and the stages of growth and development (to prevent childhood rickets), times when the needs of these nutrients are higher. The calcium and vitamin D may also be compromised if you do not eat milk or milk derivatives.

Healthy vegetarian diet plan: Dietary basis for a balanced vegetarian diet

But a well-planned healthy vegetarian diet plan, can meet the energy and nutrient needs of those who follow daily. We need to balance food, food combining and replacing some with others of similar nutritional capacity.

Milk and milk products (yogurt, cheese, curd, desserts ,…), are the main source of calcium, phosphorus and vitamin D (the latter, present in whole milk or skim enriched, it is necessary to ensure the binding of calcium in bones). The organism also can be synthesized under the skin on exposure to sunlight. Dairy products also contribute to the supply of quality protein. To increase these nutrients can be added to dishes or skimmed milk powder from eating soy products fortified. Green leafy vegetables, nuts and seeds are also good sources of calcium, but the use of mineral in the body is smaller. It is recommended to take two servings of milk or its derivatives to achieve proper development and maintenance of bone mass.

Quality

When it comes to a healthy vegetarian diet plan, it is essential to include quality protein daily to ensure the synthesis and cell regeneration and growth. The quality of a protein depends on the amount of essential amino acids. It is recommended to take an egg and a clear day mixed with any dish. The plant foods also provide protein, but they lack one or more essential amino acids, so they are incomplete proteins. Grains and seeds are deficient in lysine, and legumes, tubers and nuts are to methionine. Make a wise choice so you can feel like new!

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