Vegetarians are defined as people who do not consume meat or animal-derived foods at all or on a limited basis. In order to protect health and reduce the risks of some chronic diseases, vegetarians need to take sufficient amounts of vitamin B12, vit D, ω-3 (omega 3) fatty acids, calcium, iron and zinc in their diets, the deficiencies of which are determined as a result of a uniform diet.
What are the Types of Vegetarian Nutrition?
Although the vegetarian diet is classified as vegan, lacto-vegetarian, lacto-ovo vegetarian, semi-vegetarian or partial vegetarian, there are many types. These are;
Lacto-Ovo Vegetarian Diet: The diet includes plant-based foods, dairy products and eggs.
Lacto-Vegetarian Diet: strong> The diet does not include meat, fish and eggs, only milk and dairy products and plant-derived foods.
Ovo-Vegetarian Diet: Meat and dairy products are not included in the diet. However, there are plant-based foods and eggs.
Vegan Diet: All animal foods, meat products, milk and dairy products, eggs, honey, etc. foods are not consumed. Some vegans do not even use animal products such as leather and silk in daily life.
Semi-Vegetarian Diet: Meat is not consumed in this diet. The diet includes plant-based foods as well as limited amounts of poultry and seafood. He can also consume milk and dairy products and eggs.
Studies are available in the literature without any certainty that individuals on a vegetarian diet may be healthier than normal individuals. However, in addition to many factors such as age, gender, lifestyle, eating habits, the type of vegetarian diet the individual consumes is also very important. Because in some vegetarian diets, there are groups that do not consume animal-derived foods at all. Therefore, the risk of disease may occur in the future due to the deficiency of vitamins and minerals that cannot be taken into the body from outside through food. In order to avoid these negative situations, individuals who want to adopt a correct and beneficial vegetarian diet and make this type of nutrition a lifestyle We definitely recommend that they get help from an expert.
GOLDEN RULES OF VEGETARIAN NUTRITION
• Vegetarian individuals should ensure a variety of foods in which they can get all the nutrients in appropriate amounts.
• Eggs, legumes, nuts and oilseeds that replace meat should be consumed in appropriate amounts.
• When fish is not consumed, 2 portions of foods containing omega-3 oils should be consumed per day. Their 1 serving values are; 1 tablespoon (10 mL) flaxseed oil; 1 tablespoon (10 g) crushed flaxseeds; 2 handfuls (60 g) of walnuts; one tablespoon (10 mL) of canola or soybean oil.
• Care should be taken to consume legumes or eggs as the main course in main meals.
• Whole grains, legumes, nuts. At least two of the foods that increase body protein synthesis, such as beans and seeds, should be consumed during the day.
• Sugar, sugar-sweetened foods and drinks, and white grain products that have high energy value but no nutritional value should not be consumed in larger amounts than required.
• Hard shelled fruits and oilseeds should not be consumed more than recommended because they contain a large amount of fat.
• At least 3 portions of foods that are the best source of vitamin B12 should be consumed every day.
• A vegetarian individual with a high body weight should minimize the consumption of sugary foods and drinks with low nutritional value and foods with high fat content, such as mayonnaise and chips.
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