Vegetarian Diet - Part III

Vegetarian Pyramid

Studies show that vegetarians in the whole world enjoy the greatest hope of life and incidence of chronic diseases is low in this category.

Vegetarian Pyramid is a real help in the correct combination of basic foodstuffs-cereals and vegetables to ensure all the nine essential amino acids in adequate quantities. According nutritionistilor, a healthy diet should contain all the essential nutrients in adequate quantities, so to prevent excess as well as nutritional deficiencies. In addition, the diet should promote a balanced intake of carbohydrates, fats and proteins to reduce the occurrence of chronic diseases.

• The three main categories of foods - fruits & vegetables, grain and legumes - should be consumed at each meal.
• The group seeds, nuts, vegetable oils and milk - foods can be consumed daily.
• Eggs and sweets can be consumed only a few times a week.
• The consumption of at least 6 glasses of water is indicated for ensuring a good state of health.
• Physical activity - performed regularly at an appropriate level for maintaining a healthy weights.
• Consumption of alcohol - wine, beer must be performed with moderatie, and the spirits, only occasionally.
• Vegetable oils untreated be consumed daily.
• Food supplements - by case, depending on age, gender and lifestyle are recommended especially vegetarians who consume milk and / or eggs (due to lack of vitamin D and B12).
• Food in all categories must be even more varied, to ensure intake of all nutrients needed body.

Vegetarian Diet - Part II

The benefits and risks vegetarian diet

Studies have shown that the incidence of hypertension, fatness, MI, diabetes and cardiovascular problems is to lower the vegetarian adherents. The beneficial effects of these is the fact that vegetarian diet provides little saturated fat and cholesterol in the blood is low.

Also, this type of restaurant can reduce the risk of some types of cancer.

In general, vegetarians give more attention to nutrition, and do not fumeaza sport. In short, have a way of life May healthy. Vegetarian diet can be balanced if it provides all the nutrients needed and if not exluse too much food. Instead, when foods are excluded in large numbers, as is the case strictly vegetarian regime, compliance with diet is sometimes with difficulty.

According to specialized studies that have examined the nutritional status of vegetarians, the food intake of vitamins (vitamin D and B12) and minerals (iron, calcium, zinc) is lower than recommended, with repercussions on health.

Vegetarian Diet - Part I

Vegetarian diet

To have a healthy vegetarian regime does not mean simply to stay away from meat, milk and eggs. Vegetarian diet requires an additional effort to ensure a complete and balanced nutrition.


Vegetarian regimen consists in the consumption of fruits, vegetables, grain and seeds. Due to the exclusion of food of animal origin, vegetarian diet generally contains less fat and cholesterol and more fiber foods.

Regardless of the reasons for adopting vegetarian diet - environmental protection, miles toward animals, the desire to have a state of health as good, fear of fat, cholesterol or food additives - this decision can not be made easy. In fact, a radical modification of food habits can not be done overnight, it requires a certain time thinking and planning meals.


Vegetarians need to know and respect the rules of nutritional balance and variety-to eat more varied and adapted proportions age, sex and level of physical activity individually. Excessive consumption of raw (fruits and vegetables) should be avoided to the extent possible, because it gives the feeling of satietate without providing enough energy, especially children. Dairy products, which bring a wide variety of meals, are very difficult to replace. Several types of legumes are found in shopping (peas, lentils, naut, beans), but the proteins they contain are not complete, so they must be combined with grain products (bread, pasta, rice, etc.).


Combinations are a lot, just to use imagination to create the kinds of food but more varied and more balanced nutritional point of view. You can have a healthy life without eat meat, to the extent that your nutrition provides a sufficient amount of nutrients and energy. A healthy diet, be it vegetarian or not, is based primarily on balance and variety.