A Vegetarian Eats An All-Vegetable Diet Excluding All Animal Products Diet – What Do I Eat?

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Diet – What Do I Eat?

Food consists of 5 main elements. Carbohydrates, proteins, fats, vitamins and minerals. All five elements are important for the growth and maintenance of our body.

The absence of any for a long time can mean the onset of some disease. An excess of one or more of them also translates into other problems such as obesity and other problems.

Therefore it is important to know what these components are and how much we need each of them for a healthy and problem-free life. Diet is the foundation of good health.

A typical distribution of the three main components in the diet might be:

Carbohydrates: 45 to 65 % of the total calories taken

Fat: 20 to 35 % of total calories

Protein: 10 to 35% of total calories

Acceptable ranges for children are similar to those for adults, except that infants and younger children need a slightly higher percentage of fat (25%-40%).

(Reference: IOM – Institute of Medicine).

There is a general consensus among health professionals that the Mediterranean diet is healthier than the Northern European and American diets because more whole grains, such as spaghetti, fruits, vegetables, legumes, nuts and olive oil are consumed.

The Mediterranean diet is a modern dietary pattern inspired by the traditional dietary patterns of some of the countries of the Mediterranean basin, particularly in Southern Italy, Greece, Cyprus, Portugal, Turkey and Spain.

A major factor in the appeal of the Mediterranean diet is its rich and flavorful foods. The Mediterranean diet is known to aid longevity and keep heart disease and other ailments at bay.

As an unsaturated fatty acid, olive oil, in the Mediterranean diet, does not have the same cholesterol-raising effect as saturated fats.

Common to the diets of these regions is a high consumption of fruits and vegetables, bread and other grains, olive oil and fish; making them low in saturated fat and high in monounsaturated fat and dietary fiber.

Omega-3 fatty acids are polyunsaturated fats found in some fish such as salmon and herring and in smaller amounts in eggs and chicken.

Carbohydrates

Balancing fats, carbohydrates and proteins is a very important part of a healthy diet. If you are diabetic, your dietitian and doctor will help you focus on low to moderate carbohydrates along with healthy fats.

One gram of carbohydrates generates 4 calories.

A balanced diet is one that contains carbohydrates, proteins, fats, vitamins, mineral salts and fibers in the right proportions. Complex carbohydrates, such as starch (pasta), are essentially high energy sources that are easy for the digestive system to break down.

Thus, during digestion, carbohydrates are immediately converted into energy instead of being stored as fat at the end of the process like most foods. In theory, eating carbohydrates provides the body with ready-to-use energy sources.

So the more crab you eat, the less fat you have to burn to create energy.

The truth is that the leanest and longest living people in the industrialized world are the Japanese, whose diet is dominated by carbohydrates and low in fat.

Carbohydrate-rich foods such as grains, rice, and vegetables are staples of the Japanese diet, and intake of animal protein and fat products is minimal.

This means that the body does not need to burn stored fat (as most food ends up after passing through the digestive system) in order to create energy for bodily functions and activity.

Fat

There are three types of fats: saturated fats, polyunsaturated fats, and polyunsaturated fats. From a health point of view, mono and polyunsaturated fats are preferred.

One gram of fat generates 9 calories.

Vegetarians need not be overly concerned about combining proteins and consuming multiple vitamin supplements because a well-rounded vegetarian diet can meet current recommendations for protein, iron, zinc, calcium, vitamin D, riboflavin, vitamin B-12, vitamin A, n. -3 fatty acids and iodine.

However, eating mostly plant-based foods does not guarantee keeping total fat or calories in line. To keep health risks low and maximize benefits, it’s important to continue to read food labels, control portion sizes, limit total fat, and limit calories.

The liver converts saturated fat into cholesterol. While some of the branded food items may not have cholesterol, they may contain saturated fat which ultimately turns into cholesterol. We should read the labels.

Calories from fat should come from monounsaturated and polyunsaturated fats. Balancing fats, carbohydrates and proteins is a very important part of a healthy diet.

However, the growing problem of obesity is actually due to too much sugar and starch in the diet and not enough good natural fats in the diet.

However, pure natural fats in the form of butter, cream, cheese and dairy in conjunction with raw meat, poultry, fish, nuts, vegetables and fruit are the way to a truly healthy diet.

The biggest benefit of this is when you’re running on fat for fuel, you usually don’t see as big swings in hunger as you do on carbs, so it makes the dieting process much more tolerable.

If, on the other hand, you find that your energy increases when you eat more high-fat foods and have fewer carbohydrates, then this diet is likely the right choice for you.

Protein

Usually we need 1 gram of protein per kg of our weight per day. One gram of protein generates 4 calories. We need to eat enough carbohydrates and fats each day so that protein is not used as fuel. Protein has a very special job of regenerating/repairing the body and cells.

Protein is especially important for a growing child, it is essential to seek the advice of your dietitian if you are raising a child on a gluten-free vegetarian or vegan diet.

In a well-balanced vegetarian diet, the best sources of protein come from foods such as beans and peas, seeds and nuts, and mushrooms (mushrooms). Tofu is a popular soy meat substitute that is rich in protein.

Pasta and wheat bread are also good sources of protein essential for cell growth and almost all biological processes. Some gluten-free flours are low in protein because gluten, which is itself a protein, has been removed.

Vegetarians can get protein from nuts and seeds, legumes, gluten-free grains, soy products, milk, cheese, and free-range eggs.

Make sure some protein is included in every meal and practice supplementing protein with plant protein, for example, combine a plate of nuts or beans with a suitable cereal.

meat

Meat that is processed and sold through retailers is exposed to a number of chemical agents.

While vegetarian diets run the gamut from simply excluding red meat to excluding all animal products from meat, poultry, and fish to dairy and eggs (vegan), any level of increasingly plant-centered nutrition can be suitable for all stages of the life cycle. , including during pregnancy, lactation, infancy, childhood and adolescence.

Tofu is a popular soy meat substitute that is rich in protein.

People should also limit red meat (such as beef, pork and lamb) and avoid processed meat.

A major study by the World Cancer Research Fund (WCRF) found that around 39 percent of 12 major cancers could be prevented by reducing red meat and alcohol consumption while eating more fresh fruit and vegetables.

Eating red meat in moderation also appears to boost health. A balanced diet will include:

Proteins: meat, poultry, fish, eggs,…

Vegetables and fruits: especially broccoli, spinach, berries,…

Whole grain carbohydrates: oats, rice, potatoes, bread, cereals,…

healthy fats: omega 3/6/9 (no trans fats except junk food)

Low intake of junk food (one or two meals per week)

A lot of water

For everything: try to eat things in their most natural, raw state, avoid anything that comes out of a box.

Vegetarian diet

Rich in whole grains, fruits, vegetables, legumes, nuts, and seeds, a plant-centered diet provides a host of phytonutrients, or plant-based chemicals that do hundreds of things to promote health, including boosting the immune system, fighting inflammation, and cell repair.

Plants provide dietary fiber, vitamins and minerals needed to maintain health. In addition to reducing the risk of heart disease, people who follow a vegetarian diet have reduced risk of high blood pressure, obesity, type 2 diabetes, certain cancers and digestive disorders.

Vegetarians don’t have to worry too much about combining proteins and consuming multiple vitamin supplements, because a well-rounded vegetarian diet can meet current recommendations for protein, iron, zinc, calcium, vitamin D, riboflavin, vitamin B-12, vitamin A, n. -3 fatty acids and iodine.

In a well-balanced vegetarian diet, the best sources of protein come from foods such as beans and peas, seeds and nuts, and mushrooms (mushrooms). Cooking food in cast iron pans can also add iron to the diet.

Learn more about supplementing a healthy, whole vegetarian diet with wild foods you can find in your own backyard garden. Over 40 per cent of breast and bowel cancer cases could be avoided by eating a healthy diet, a report has claimed.

Professor Mike Richards, the government’s cancer chief, said: “Evidence linking diet, physical activity, obesity and cancer has grown stronger over the past decade and this report could play a role in the adoption of healthier lifestyles from people.

“After not smoking, it’s clear that diet, physical activity and weight are the most important things people can do to reduce their risk of cancer.” And even more are linked to poor diets, excessive alcohol consumption and lack of exercise.

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