However, before becoming a vegetarian, you need to understand what this movement is, what it consists of, how to properly structure your diet and avoid vitamin deficiencies.

Philosophy and varieties of vegetarianism

Vegetarianism is a common diet all over the world. Stores sell many products that are designed specifically for people who follow a predominantly plant-based diet.

Not everyone understands why followers of this movement adhere to such strict rules in food. Others, on the contrary, want to join the movement and also change their lifestyle.

The philosophy of vegetarianism is to minimize the exploitation of animals, that is, it carries humanistic goals. Also, adherents of the movement care about nature and the environment, since the spread of livestock farming has a negative impact on the environment.

Many more vegetarians monitor their health, which is why they come to this lifestyle. They give up not only junk food, but also bad habits, force themselves to exercise, watch their figure, etc.

How to replace meat and fish?

Meat, poultry and fish are sources of large amounts of protein. The average person gets his daily protein intake from these foods.

• nuts;
• legumes;
• cereals;
• cereals, etc.

It's actually not that hard to replace animal foods in your diet. The main thing is to develop a habit. For example, buy different nuts every day and eat at least a handful a day.

You also need to plan your diet, that is, calculate the amount of proteins, fats and carbohydrates in advance. You can do this yourself, taking into account the person’s lifestyle and body weight.

How to maintain a balance of vitamins and minerals?

To maintain your health, you need to eat more raw vegetables and fruits , more nuts and grains. Also eat less fat, flour, and sweets.

He is supported on a plant diet with a large amount of greens, pomegranates, cereals, because they contain iron. It is very important to eat so that the body has enough vitamins and minerals. For example, with a lack of vitamin C, hemoglobin can be greatly reduced, even if you drink it in capsules.

. Particular attention is paid to vitamins A, B, iron and calcium.

Vegetarianism has a positive effect on health if you eat a varied and balanced diet. Many doctors follow a plant-based diet and promote it to their patients. Although many people may have different opinions on this matter.

Diet for the day and sample menu for the week

The diet for a vegetarian is compiled on the same principle as for a person. who eats meat and dairy products. It may vary depending on the severity of the type of nutrition, as well as individual characteristics. If there are any health problems, then the list of products is compiled taking this factor into account.

You can eat the same thing, but replace the usual ingredients with plant-based ones. Instead of cow's milk, add soy, nut or rice milk.

Replace the meat with soy texture too. They may taste strange at first, but you can get used to it.

It is important to learn how to properly prepare such food, because it is different from the usual.

It is not prohibited to use spices, sauces, seasonings and other additives for taste.

It is advisable to immediately create a menu for the week ahead. so that later you don’t have to think about recipes and dishes, eating according to plan. For several days you can cook soup, simmer stews, bake something floury, prepare side dishes and snacks. It is not recommended to make portions for seven days in advance; it is better to take care of yourself for 3-4 days, and then eat fresh.

Vegetable dishes will not stay in the refrigerator for a long time and will quickly spoil. If a person leads an active lifestyle or plays sports, then he should buy vegetable protein powder or eat more beans, nuts, and grains.

Below is a sample vegetarian menu for the week:

Day of the week / meal time	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Toasts with peanut butter, bananas, tea, hazelnuts	Potatoes with mushrooms, beet salad, juice	Crispbread with hummus and vegetables	Fruit salad, vegan pancakes with any jam, any drink
Tuesday	Oat flakes made from vegetable milk with the addition of chocolate chips and coffee	Bean tomato soup, arugula salad, whole grain toast	Banana, avocado, kiwi and berry smoothie	Vegetable stew with mushrooms and mashed potatoes, juice from any fruit
Wednesday	Rice porridge with frozen berries, green tea	Pea soup, vegetable sandwiches, fruit drink	Prunes, cashews, fresh juice	Berry puff pastry pie and any drink
Thursday	Vegan pancakes (banana or other recipes), coffee	Noodles and vegetable cutlets, juice, sandwiches with champignons	Banana and apple	Dumplings with cherries, tea, fruit
Friday	Blueberry-banana smoothie, millet with pumpkin, dried apricots	Vegetable salad, bean soup, hummus sandwiches	Vinaigrette or other light salad	Rice with soy meat and vegetables in curry sauce
Saturday	Tofu omelette, vegetables, toast, juice	Beetroot and zucchini cutlets, mashed potatoes, vegetable salad, smoothie	Dried fruits and any nuts	Potato pancakes, tea, egg-free baked goods
Sunday	Porridge with dried fruits and soy milk	Vegetable stew and chickpeas	2 oranges, peanuts	Fruit salad

Several recipes for popular vegetarian dishes

Below are detailed instructions to help you prepare the most popular and common vegetarian dishes.

They will please even those who are not used to eating plant foods. You can change the recipe to your taste and add something else.

Meat in borscht can be replaced with beans. It turns out to be a very tasty, satisfying and simple soup.

Components:

• beets (2 pcs.);
• cabbage (small head);
• potatoes (4-5 pcs.);
• carrots (1-2 pcs.);
• onion (1 pc.);
• beans (150-200 grams);
• vegetable oil for frying;
• salt, dry herbs, spices, pepper to taste.

Preparation:

1. First, chop or peel all the vegetables: beets, cabbage, onions, potatoes, carrots and others to your taste.
2. Pre-soak the beans or open the can. Red, white, or any other will do.
3. Fry vegetables in vegetable oil, boil potatoes and beets.
4. Bring the soup until half cooked over low heat. Salt and add spices to taste. 15 minutes before turning off the burner, throw beans and fried vegetables into the broth.
5. Let it brew on the stove, covered, and add fresh herbs if desired.
6. Serve with sour cream, pepper or just as is.

Beans are very healthy, and they are extremely easy and quick to cook.

The following ingredients are used to extinguish it:

• carrots (2 pcs.);
• onion (1 pc.);
• fresh or dried herbs (to taste);
• salt and spices (to taste);
• vegetable oil.

You can add champignons, tomato, bell pepper, Brussels sprouts or cauliflower, garlic and other ingredients.

Preparation:

1. Soak the beans first or use ready-made ones from a can.
2. Chop all the vegetables in advance, mix them with beans and place in a frying pan or slow cooker. All ingredients have the same cooking time.
3. Fill the dish with water, pepper and salt, add vegetable oil.
4. Cook over low heat for half an hour, stirring occasionally
5. 10 minutes before removing from heat, add about two or three tablespoons of tomato paste or ketchup to the beans.

Potato casserole with tomatoes is prepared from a minimum amount of ingredients:

• potatoes (7-9 pcs.);
• tomato (2 pcs.);
• sauce or mayonnaise (to taste, about 4 tablespoons);
• spices (to taste);
• vegetable oil for greasing the mold.

The sequence is:

1. Peel and boil the potatoes, then mash them into a puree, add salt and a little vegetable margarine.
2. Grease a baking sheet with vegetable oil and place the puree on it in an even layer.
3. Place slices of chopped tomato on top.
4. Grease the casserole with a thick layer of mayonnaise or sour cream sauce.
5. Bake for 20-30 minutes, preheating the oven.

You can find lean sauces if you don’t want to eat animal products.

Apples with nuts and dried fruits are a snack for tea or a light snack. It is highly not recommended to replace a full breakfast, lunch or dinner with them. If we consider this as a separate dish, then eat it with something else to fill up.

The fruit must be washed, cored and filled with dried fruits, nuts, and if desired, add a drop of syrup, sugar, cinnamon, vanilla, and chocolate chips. Place in a preheated oven for a few minutes and the dish is ready.

Bars that quickly replenish energy should be high in calories, satisfying and contain a large amount of protein.

For their preparation they are most often used:

• dried fruits:
• nuts;
• seeds;
• cereals;
• various oils and pastes.

Below is a very unusual recipe, and the sequence of actions is as follows:

1. Take several types of nuts, dry fruits, oatmeal, seeds.
2. Mix everything thoroughly, put an additional spoon of cocoa powder in the container with the ingredients.
3. Pour 100 ml of any plant milk into this mixture.
4. Add a spoonful of peanut butter.

Mix everything thoroughly. If it turns out liquid, then you should add a little more cocoa powder. Shape the bars and bake a little in the oven for 5-10 minutes so that they do not fall apart.

The dough for the future strudel should be prepared without eggs and milk. Despite this, it turns out quite tasty and soft. You can also buy ready-made ones in the store.

You will need:

• packaging of finished dough;
• yogurt or sauce (to taste);
• apples (2 pcs.);
• sugar, spices to taste (cinnamon, vanilla, etc.).

Preparation:

1. Cut the apples into thin slices, it is advisable to add cinnamon or a little vanilla to taste.
2. Thaw the dough in advance, knead it, place it on a greased baking sheet. Place apple slices evenly on top.
3. It is recommended to cover the apples with sour cream sauce on top - you can buy soy or regular yogurt based on plant milk.
4. Place the baking sheet in a preheated oven for 20-25 minutes (at medium temperature).

Traditionally, strudels are served with ice cream. It can be replaced with frozen berries or a banana cut into slices that had been in the freezer beforehand.

There are so many variations on how to make green smoothies. In fact, you can put any fruits, berries, and vegetables into the blender.

The simplest smoothie recipe is made from the following ingredients:

• banana;
• kiwi;
• green apples.

These fruits can also be mixed with any plant-based milk: almond, hazelnut, rice, buckwheat, soy, coconut. It will give a creamy taste.

There are also plant-based drinks with chocolate, vanilla and other additives.

Lentils – a vitamin-rich product that people should consume with any type of diet. It is relatively simple to prepare, since this culture does not require pre-soaking and cooks a little longer than buckwheat.

You will need:

• lentils (200 grams)
• onion (1 pc.);
• tomatoes (2 pcs.);
• peppers (1-2 pcs.);
• zucchini (1 pc.);
• eggplants (1 pc.);
• a little garlic (2 pcs.);
• carrots (1-2 pcs.);
• mushrooms (about 200 grams).

The cooking sequence is as follows:

1. Lentils need to be cooked and drained in advance.
2. Peel the vegetables to be used.
3. Chop all the ingredients, place in a saucepan along with the lentils, add water, sunflower oil, salt, pepper, spices and start stewing.

Usually 10-15 minutes over medium heat is enough. You can eat the stew with a side dish or separately.

You should try adding some kind of sauce to the stew to enrich the taste of the dish. The choice depends on the preferences of the cook: the easiest way is to make tomato or use ready-made paste or ketchup.

This appetizer is rarely prepared, since not everyone likes its flavor combination. There are recipes for salad with arugula and pear without cheeses.

You will need:

• arugula;
• fresh pear;
• cashew nuts;
• walnuts;
• balsamic vinegar;
• olive oil;
• sour green apple;
• lime juice

You can exclude ingredients and add your own. Cut the components into any shape, add the quantity of certain components to taste. This combination of products will not leave even the most experienced cooks indifferent.

List of ingredients for cooking:

• potatoes (5-6 pcs.);
• flour (50-60 grams);
• salt and spices (to taste);
• sunflower seeds are not enough for frying.

Draniki without eggs and cracklings are prepared according to the following recipe:

1. Grate raw potatoes on a fine grater in the required quantity.
2. After the vegetable gives juice, add about two tablespoons of flour (about 50 grams) to the bowl.
3. Mix everything thoroughly, add salt, sugar and spices to taste.
4. Heat the frying pan, grease it with oil and start cooking.

Thanks to flour and potato juice, the potato pancakes will not fall apart. They are eaten with sour cream, mayonnaise or vegetables.

What to do if you don't have time to cook?

If you don’t have the time or desire to cook something, but have a desire to eat plant-based foods properly, then you should pay attention to ready-made kits sold in supermarkets.

Frozen vegetables are quick to prepare, inexpensive, healthy and tasty. Cauliflower and Brussels sprouts, broccoli, mushrooms, berries, eggplants, pumpkins, zucchini, sweet potatoes, and also sets of other vegetables - all this is sold everywhere.

You should also pay attention to what you have never tried before.

In addition to rice and buckwheat, vegetarians eat mung bean, chickpeas, quinoa, bulgur and other types of crops that people with a standard diet rarely buy. But in vain, these cereals are very healthy and contain a huge amount of essential substances.

What vegetarians shouldn't eat

Vegetarians do not eat meat, fish, or poultry. Some of them consume dairy products and eggs, some do not. The specific approach to nutrition depends on the type of movement.

Advantages over diets

Vegetarianism and its variations are different from diets. Firstly, the movement has a certain ideology. Secondly, followers eat plant foods permanently, not temporarily.

Also, this style of eating does not imply restrictions. A person replaces his usual products with others, but does not prohibit them for himself; he approaches the matter consciously and voluntarily.

The effects of vegetarianism on the body

Plant-based nutrition is balanced and healthy if you watch your diet. It is necessary to eat a varied diet, look for alternatives to regular foods, and eat more protein.

Negative consequences are possible only if a person eats sparingly, that is, eats a lot of flour, does not like fresh vegetables and fruits, and does not pay attention to the composition of food.

The most common questions

There are a number of the most common and popular questions about vegetarianism that are asked to representatives of this movement. Answers to some of them are given below.

Do vegetarians eat fish or eggs?

Many vegetarians eat dairy products and eggs. Pescetarians also eat seafood. It all depends on what specific ideology a person adheres to.

How to diversify your diet?

To diversify your diet, you need to look for alternatives to regular foods. For example, in addition to all the well-known cereals, there are chickpeas, mung beans, and bulgur. They are very healthy, tasty, and they make a lot of interesting dishes. It is also recommended to pay attention to soy products: tofu, curds, and so on.

How not to get upset at the holiday table?

As a rule, there is no talk of breakdowns, since most people approach this diet consciously and their desire to eat meat food disappears. If there are no goals and this is just a gastronomic experiment, then you should not strictly limit your food preferences.

In order not to eat something harmful at the holiday dinner, it is advisable to prepare separate alternative dishes with herbal ingredients for yourself. For example, if someone eats meat, then you can fry potatoes, mushrooms, and vegetables for yourself. They are nourishing, tasty, and therefore it will be much easier to cope with cravings for animal food.

Varieties of vegetarianism

There are several types and subtypes of vegetarianism. There are people who do not eat meat, fish, or poultry, but eat dairy products, honey and eggs. Such people are representatives of classical vegetarianism. A more strict type of diet that excludes the consumption of any animal products is called veganism.

People often become vegans solely for ethical reasons. , since in addition to nutrition, this philosophy implies a complete rejection of the livestock industry.

Vegans refuse wool, leather clothes and shoes, do not wear fur, and try not to visit zoos, circuses and similar entertainment venues. Their position is to distance themselves from animal exploitation as much as possible.

There are also pescatarians. These are people who do not eat the meat of warm-blooded animals. In other words, those who eat only fish and seafood, as well as eggs and dairy products.

Most people who choose vegetarianism do so to improve their health and overall well-being. Therefore, when creating a vegetarian menu for every day, you should take into account such nuances as the balance of “alkaline” and “acidic” foods, the supply of complete proteins, as well as the individual characteristics of a person.

For people suffering from gastritis or pancreatitis, many vegetable dishes are unacceptable. In addition, food should delight with taste and appetizing aroma. After all, enjoying food is one of the great joys of our lives.

When getting acquainted with the menu selected by nutritionists, which we will talk about a little later, you should not be intimidated by it and immediately look for a simpler one. All products for a vegetarian table are quite accessible in any city. Many ingredients can be prepared once a week and then used without wasting time. For example, wash, steam and chop dried fruits, fry pumpkin seeds, peel nuts.

So, let's look at a sample menu for people who adhere to a vegetarian diet for every day.

Let's maintain a good mood on Monday with dried fruits

Breakfast:

• oatmeal porridge with raisins and dried apricots;
• toast with orange marmalade and roasted pumpkin seeds;
• coffee or tea.

Lunch:

• toast made from crispy rye bread (or just bread), grain mustard and apple slices;
• coffee.

Dinner:

• salad of seaweed, Korean carrots and fresh cucumber with sesame seeds;
• barley soup with cabbage, carrots and onions;
• green beans stewed in tomato sauce;
• banana;
• fruit tea (you can add pieces of candied orange peel and dried apples to regular tea).

Afternoon snack:

• fruit salad of pears with nuts and raisins;

Dinner:

• puree soup of broccoli, potatoes and onions;
• stewed carrots with prunes and vegetable oil (if the oil is aromatic, for example, sesame, it will be more interesting);
• fresh berry mousse;
• tea with oregano.

On Tuesday we will charge the body with slow carbohydrates and minerals. Porridge will help us.

Breakfast:

• Rice porridge with raisins and aromatic oil:
• toast with fresh cucumber;
• coffee.

Lunch:

• muesli with fruit juice or kefir.

Dinner:

• vegetarian borscht (traditional ingredients, but without meat);
• buckwheat porridge with mushroom sauce;
• fruits;

Afternoon snack:

• baked jacket potatoes with tomato sauce;
• coffee.

Dinner:

• light vegetable soup made from cabbage, sweet peppers, carrots and onions;
• puff porridge from three types of cereals with vegetables;
• baked apples with caramel;
• Herb tea.

On Wednesday we use products with the maximum amount of water.

Breakfast:

• liquid semolina porridge on water;
• toast with mustard, apple and celery stalks;
• fruit tea.

Lunch:

• cucumber salad with pumpkin seeds;

Dinner:

• vegetarian cabbage soup;
• green salad with sesame seeds and aromatic oil;
• stewed pumpkin or zucchini with carrots and tomatoes;
• fruits;
• tea with ginger.

Afternoon snack:

• bananas;
• nuts;

Dinner:

• salad of green radish and herbs with the juice of one orange and aromatic vegetable oil;
• oven-baked potatoes and carrots;
• mousse of bananas and fresh berries.

On Thursday we will focus on protein foods

Breakfast:

• oatmeal jelly with honey and aromatic oil;
• toast with apple slices and roasted pumpkin seeds;
• coffee or tea.

Lunch:

• brewed buckwheat flakes.

Dinner:

• green salad (fresh cucumber, herbs, grated carrots, sesame seeds);
• light vegetable soup;
• red bean lobio;
• orange.

Afternoon snack:

• coffee;
• roasted chickpeas

Dinner:

• stewed sauerkraut;
• salad of raw grated beets with garlic and vegetable oil;
• oat cookies;
• tea from medicinal herbs.

Breakfast:

• oatmeal with raisins;
• boiled carrots;
• toast with pickled cucumber and mustard;
• coffee or tea.

Lunch:

• coffee;
• nuts;
• apple.

Dinner:

• pea soup with onions;
• Korean carrots with fresh cucumber;
• breaded cauliflower;
• fruit tea.

Afternoon snack:

• brewed oatmeal with fresh banana and sunflower seeds.

Dinner:

• lagman with vegetables. Recipe from the site: Place layers of noodles in “nests” and chopped vegetables in a saucepan: onions, tomatoes, bell peppers, mushrooms. There should be a third more vegetables than noodles. Add 2 cups of boiling water and simmer over low heat. Season with tomato paste with oriental spices, garlic and herbs.
• Korean spicy cabbage;
• tea with candied fruits.

On Saturday we will have a “celebration of life”

Breakfast:

• breaded fried tofu cheese;
• crispy toast with jam;
• coffee.

Lunch:

• dessert made with muesli, dates, fresh bananas and honey;
• tea or coffee.

Dinner:

• creamy soup of porcini (or any) mushrooms with carrots and onions;
• stewed green beans with tomato;
• baked apples.

Afternoon snack:

• pancakes with raisins (to make the dough successful without eggs and kefir, the women's portal website recommends beating it thoroughly with a mixer);
• tea or coffee.

Dinner:

• oven-baked vegetables. Our recipe: Pre-cut eggplants, tomatoes, potatoes, carrots, bell peppers into large slices (you can simply cut them into halves) and mix with a marinade of vegetable oil, chopped garlic (a lot), spices and sesame seeds (a lot). Bake in the oven until golden brown.
• salad of grated root celery with apples;
• fried pears. Recipe: Cut each pear into six pieces, core and sprinkle with powdered sugar. Fry until golden brown in odorless vegetable oil. Cool. Serve with whipped “vegetable” cream, or sprinkle with a “drop” of rum (cognac).

Breakfast:

• buckwheat pancakes with honey (just add buckwheat crushed in a coffee grinder to regular flour and beat well with a mixer);
• coffee or tea.

Lunch:

• dried fruits compote;
• toast with cold lobio.

Dinner:

• ceremonial borscht (in addition to the usual products, you can add mushrooms, olives, broccoli, green beans);
• pilaf with carrots or pumpkin (for a traditional taste you need to use a lot of garlic with whole cloves and Khmeli-Suneli seasoning);
• fruit salad.

Afternoon snack:

• coffee;
• lavash rolls with vegetable filling and spicy sauce.

Dinner:

• onion soup with croutons;
• champignons stuffed with pumpkin seeds, baked in the oven;
• berry jelly on agar-agar;
• Herb tea.

As you can see, the vegetarian menu can be quite varied. Use your imagination and don’t be afraid to experiment in the kitchen. Be healthy and beautiful! Bon appetit!

“Where do you get protein?” - ask people who, perhaps, eat a bucket of smoked chicken wings in the evening, washed down with a can of beer, and do not ask themselves where they get their fiber or vitamin C.

Vegetarian protein

A little-known truth about protein is that most of us eat far more protein than our bodies need. How much is needed?

When it comes to protein for a vegetarian, the main issue is that the protein is complete. Complete proteins are those in which the proportions of essential amino acids are similar to the proportions of amino acids in human protein. These are animal and soy protein. Bean protein is close to soybean. Therefore, the problem of proteins for vegetarians is a matter of a properly organized diet. It is necessary to ensure that the food contains plant products that provide all the essential amino acids.

Particular importance is attached to the amino acid lysine. It is known that grain proteins contain little of it, but soybeans, tofu, tempeh, legumes, pistachios and quinoa contain more than enough.

Sources of protein for strict vegetarians: soy, legumes, nuts

See also in

Legumes are a very broad group of products:

• Black beans
• White beans
• Pinto beans
• Peas
• Green pea
• Lentils
• Peanut

Whole grains, brown rice also contain a small amount of protein, but quinoa is the leader among them (1 cup of cooked quinoa = 8 g of protein).

Contains a large amount of protein seitan gluten product and specially formulated vegan protein powders.

In general, lacto-ovo vegetarians and vegans get adequate or higher amounts of protein.

Your daily diet may include 2-3 servings of protein foods high in lysine, such as ½ cup cooked beans, 1 cup soy milk, 1/4 cup peanuts, or 1/4 cup cooked quinoa, 100- to 150 g), pistachios (1/4 cup).

Vitamin D for vegetarians

Recent research shows that vitamin D affects health more significantly than previously thought. It is known that the level of D depends on how much it comes from food, as well as on whether a person receives enough sunlight, since the vitamin is synthesized under the influence of ultraviolet radiation.

There are two forms of this vitamin - D2 and D3; D2 (ergocalciferol) is suitable for vegetarians. Vegetarian nutritionists recommend that if you don't get enough sunlight (and on the day you don't) and don't eat enough vitamin-fortified foods, D should be taken as a supplement: 15 to 25 mcg per day (600 to 1,000 ME).

0-12 months 400

1-70 years 600-1000

over 70 years800-2000

InformationVeganHealth.org

Some cereals are enriched, check the labels. When it comes to sunlight, "enough" is spending 10-15 minutes in the sun with your arms and legs uncovered if you're fair-skinned, and a little more if you're dark-skinned. Obviously, we are not talking about cloudy autumn days, much less winter sun.

Note. A 2003 study of American doctors showed that hip fracture in older women depends on D even more than calcium.

• How to switch to a vegetarian diet - advice from experienced vegetarians
  

Vegetarian calcium

Children need plenty of calcium as they grow, but adults need calcium too to keep their bones healthy and strong! If you smoke, the need for calcium increases, since in this case it is poorly absorbed. In addition to being needed to maintain bones, calcium is essential for the normal functioning of blood vessels and muscles.

Recommendations for adults - 700 mg (minimum 525), for children and adolescents - 1000-1300 mg. If you are lacto- and allow yourself dairy products, no problems should arise. Vegans need to make some extra efforts. For example, to plant foods rich in calcium, add vitamin-fortified soy milk (1 glass contains 200-300 mg of calcium) or orange juice (250 mg). To get the required amount of vitamin from food, you need 3 servings of calcium-rich foods.

Here are some calcium-rich plant foods you can try: spinach, kale, kale, soy milk, sesame seeds, tahini, broccoli, almonds, carrots, rice.

Important :

• If you drink soy milk or calcium-fortified orange juice, shake the bottle before drinking as calcium tends to settle to the bottom.
• The calcium found in chard and spinach is less absorbed than in other leafy vegetables.
• Calcium supplements, when taken at the same time as iron-rich foods, interfere with iron absorption.

Vegetarian Iron

British nutrition researchers have found that the iron levels of vegetarians and vegans in the UK are on average equal to those of the general population. It turns out that you can get enough iron on a vegetarian diet. And this despite the fact that the bioavailability of iron contained in plant foods is less than in animal foods. (“Plant” iron is called non-heme iron, in contrast to heme iron, which has good bioavailability).

You don't need to worry about iron if you eat healthy and have a varied vegetarian or vegan diet. But for this it is necessary, as with proteins, to adhere to a balanced diet and follow some dietary rules:

• Do not drink coffee and tea during meals, before and after it, maintain an interval, since in combination with these drinks iron is poorly absorbed, which is facilitated by the tannins contained in tea and coffee. Drink herbal tea, which does not have this effect.
• Vitamin C, on the other hand, increases its absorption, so if you take iron supplements or eat iron-rich meals, wash them down with orange juice. Include strawberries, green leafy vegetables (broccoli, cabbage, Brussels sprouts), bell peppers (yellow, red and green) and cauliflower.
• What foods contain iron? There is enough of it in tofu, lentils, spinach, peanuts, pumpkin seeds, dried apricots, raisins, peas, soybeans, chickpeas, hummus, oatmeal, and other legumes and grains. Some of the legumes listed contain lysine, an amino acid that helps with iron absorption.
• Try to cook food in cast iron pans, as this increases the amount of iron, especially if you are cooking acidic and watery foods (tomato paste, for example).

Interestingly, when there is a deficiency of iron intake, the body adapts to this, the absorption of the mineral improves, and the serum ferritin level of vegetarians is usually within normal limits. Meanwhile, some people have problems with the time it takes for the body to adapt to the full perception of non-heme iron. What to do in this case? Give your body time and help it with supplements.

Vitamin B12 for Vegans

B12 is a very important vitamin for humans, which is involved in the process of hematopoiesis and on which the activity of the nervous system depends. Vitamin B12 is responsible for the proper growth of cells and the reproduction of their genetic information and is involved in the secretion of important hormones.

There are a few things vegans should definitely know about B12:

• There is not a single plant product (unless it is specially enriched) that has sufficient content of this vitamin.
• Lacto-ovo vegetarians get enough of it from eggs and dairy products if they eat them regularly.
• Vegans can get some B12 from fortified foods such as soy and rice drinks, Red Star Vegetarian Support Formula nutritional yeast, and breakfast cereals.

Note. Yeast should be stored in the refrigerator, away from light..

• Our bodies can store B12 for a number of years, so if you've recently become a vegan, you have plenty of reserves of this vitamin.
• However, you can't check your levels regularly and know for sure because the hematological symptoms of B12 deficiency are masked by folic acid (and vegetarian diets are rich in it). The insidiousness of this deficiency is that it is detected only when disturbances in the nervous system have already begun.
• The level of vitamin B12 in the body is best determined by measuring the levels of homocysteine, methylmalonic acid and holotranscobalamin II in the blood serum.
• With vitamin B12, it is better to play it safe and take it in supplement form.

Some doctors recommend that vegans, along with the same yeast, take B12 at least once a week in the form of a supplement in the amount of 1 mg, or 1000 mcg. Others insist that to ensure your body gets enough B12, choose a chewable multivitamin containing 25 mcg of vitamin B12 (as cyanocobalamin) and take it daily. There is no upper limit for B12 intake.

This is especially important if you smoke, are pregnant, or have a vegetarian child.

Foods fortified with vitamin B12 should be stored in the refrigerator, away from light.

14+ years 25-100

Pregnant 25-100

Nursing 30-100

—————————————————————————————————————

Iodine in a vegetarian diet

Some vegan nutritionists believe that iodine supplements should be included in the diet. This is explained by the fact that plant foods themselves are low in iodine, their content varies in sea vegetables (kelp, for example, can contain excessive amounts of iodine, which leads to dangerous overdoses), and iodized salt can only be consumed in small quantities due to the fact that that excessive salt consumption is fraught with the development of several serious diseases. In addition, soybeans, flax seeds, potatoes and cruciferous vegetables (broccoli, Brussels sprouts, cauliflower and cabbage) contain substances that antagonistize the absorption of iodine by the body, which, however, does not lead to the development of hypothyroidism (according to the study).

Omega-3 fatty acids

Vegetarian diets are rich in omega-6 fatty acids but are low in omega-3 polyunsaturated fatty acids. Meanwhile, the latter are very important for the health of the cardiovascular system, brain and other body systems. Omega-3 acids (eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in fatty fish, eggs and marine microalgae, which means they are absent or deficient in vegetarian and vegan diets.

Omega-3 fatty acids are also of plant origin - this is alphalinoleic acid: it is found in marine microalgae, flaxseed, walnuts, soybeans and canola oil. But the bioconversion of plant-based omega-3 (ALA) to EPA in the human body does not exceed 10%. Therefore, taking omega-3 fatty acids in the form of fish oil (OMEGA-3 capsules) is additionally advisable.

Recommended dosage of omega-3 fatty acids: 2 to 4 grams per day

About vegetable oils. When cooking, do not use oils containing large amounts of omega-6 fatty acids (corn, soybean, safflower, sunflower, vegetable, sesame). Instead, use oils with low amounts of omega-6 fatty acids, such as olive, avocado, peanut and canola oils. Cook with canola oil over low heat only for a short time.

• 3 walnut halves
• 1 tsp. ground flax seeds
• 1/4 tsp. linseed oil
• 1 tsp. rapeseed oil

When addressing the issue of vegetarianism, it is necessary to find out what it is: a nutritional system or a debilitating diet?

Based on the principle of complete or partial abstinence from foods of animal origin, vegetarianism is divided into four main types:

• Ovo-lacto-vegetarianism – Along with plant foods, you can consume dairy products and eggs.
• Ovo-vegetarianism It is allowed to eat eggs and dishes containing them.
• Lacto-vegetarianism – you can eat dairy products.
• – completely excludes the consumption of food of animal origin.

Now let's talk more specifically about the features of each of them.

Features of the menu for vegetarian athletes

How can you safely remain a vegetarian if you exercise a lot? The debate about the benefits of vegetarianism has been going on for a long time. Many people are also interested in the compatibility of a plant-based diet with sports. There is a common myth that vegetarianism and exercise are mutually exclusive.

This statement is based on the fact that it is allegedly impossible for a vegetarian athlete to gain muscle mass and replenish expended energy without resorting to a traditional nutrition system. Sports activities involve eating protein. The amount of protein consumed is calculated depending on the athlete’s gender, age and type of sport (load).

To build muscle mass, as well as to strengthen muscles, a vegetarian athlete should consume 1.4-1.8 grams of protein per 1 kg of weight.

What products can provide the required amount of protein for a person who does not eat meat, fish and seafood? Some of the protein in the menu for vegetarian athletes can be replenished with low-fat dairy products and eggs. But here the question arises, what about those vegetarians who completely reject the consumption of animal food? And how can you balance your diet so that the plant proteins you eat contain all the necessary amino acids?

Considering that plant protein does not contain all the necessary amino acids, the menu for a vegetarian athlete should be compiled with this in mind. Plant proteins contained in different products should mutually replace each other, thereby creating a balance. What products allow you to do this?

To maintain balance, it is necessary to combine various plant foods at each meal: cereals, all types of legumes, wholemeal bread . These foods are not only rich in protein, but also contain all the essential amino acids.

Provide your body with the necessary unsaturated and polyunsaturated fats nuts, avocados, olives and their oil .

The following will help compensate for carbohydrate deficiency: potatoes, buckwheat and rice groats, durum wheat pasta, bran bread .

Attention! Foods rich in unsaturated and polyunsaturated fats are high in calories and require careful consumption.

Ready-made menu for vegetarians for weight loss - vegetarianism on a diet

Among fans of the now popular healthy lifestyle, there are more and more adherents of the vegetarian diet. Almost every person knows about the benefits of vegetables and fruits.

Let's look at a sample menu:

• Breakfast: buckwheat flour pancakes, low-fat yogurt, herbal tea with a teaspoon of honey.
• Lunch: rye bread toast, a piece of feta cheese, natural juice.
• Dinner: vegetable soup with beans, salad mix with cucumber, tomato, tofu cheese, olive oil and lemon juice; uzvar.
• Afternoon snack: a handful of dried fruits with nuts, milk.
• Dinner: stewed cabbage with mushrooms, with the addition of olive oil, kefir.

In order to create an optimal menu for weight loss for a week, it is best to seek advice from a specialist.

If a person who decides to lose weight draws up such a menu on his own, he needs to take into account the recommendations of nutritionists:

• Exclude fried, smoked, salty foods from your daily diet.
• To refuse from bad habits.
• Eat small meals.
• Calculate the total calorie content of the finished dish.
• Consume at least two liters of water daily.

Important! The amount of vegetables consumed per day should be 1-1.5 kg for an adult. It is advisable to eat vegetables and fruits of different colors in your diet, because the more colorful the finished dish is (salad, stew, sauté), the higher the content of useful components in it will be.

Specialist commentary – Sokolovskaya Marina Evgenievna, nutritionist, St. Petersburg:

“In fact, the menu for vegetarians can be very varied. The diet does not end with vegetables and fruits; many people learn to cook familiar foods on their own. For example, now there are many recipes for vegetarian bread, cottage cheese, jelly and other delicious dishes that will complement your diet. A vegetarian menu must include daily consumption of foods with calcium. It is found in cereals, broccoli, dairy products, soy cheese, and figs. If a vegetarian does not have the opportunity to consume eggs and dairy products, it is necessary to take it additionally, this is very important. In this case, eat soy, nuts, beans and vegetables. That is, we can conclude that if you properly balance your diet, find the right replacement for meat products in order to get all the necessary elements for the normal functioning of the body and lead a healthy lifestyle, you can lose excess weight without much difficulty.”

Features of the menu for vegetarians, bodybuilders and those who want to gain muscle mass

Despite the fact that among famous bodybuilding athletes there are adherents of a vegetarian diet, debate about the compatibility of this diet with bodybuilding does not subside. A clear example of compatibility is Bill Pearl, a bodybuilder who won the Mr. Universe title four times.

What do athletes, bodybuilders and vegetarians eat? Through what products do they get the required amount of protein, carbohydrates and essential micro and macroelements in their daily diet?

Opponents of the vegetarian system claim that complete protein for building muscle mass can only be obtained from meat, fish and seafood.

For ovo-lacto-vegetarians the lack of meat and fish in the diet will not be a problem, because they can get complete protein by eating dairy products and eggs.

Those vegetarians who reject foods of animal origin completely, they can compensate for protein deficiency by including soybeans, legumes and nuts in their menu.

In order to replace those found in meat, fish and seafood vitamins B12 and D , nutritionists recommend eating dairy products, chicken eggs, seaweed, kelp and spirulina.

To replenish vitamin D It is necessary to consume mushrooms, in particular champignons.

Microelements and amino acids , necessary for proper nutrition of bodybuilders, are found in: lettuce, spinach, broccoli, tomatoes, legumes, corn, vegetable oil, dried fruits, nuts.

Sample menu for a vegetarian (not an athlete) for a week

For people who maintain a healthy lifestyle and take care of their appearance, we can recommend a balanced diet for vegetarians (ready-made menu).

The first day:

• Breakfast: barley porridge with milk, toast with jam, natural coffee without sugar.
• Lunch: zucchini pancakes, low-fat yogurt.
• Dinner: creamy pea soup, potato zrazy stuffed with egg and green onions, lightly sweetened fresh fruit compote.
• Afternoon snack: oatmeal cookies, banana.
• Dinner: vegetable stew, fruit salad with yogurt, herbal tea with honey.

Second day:

• Breakfast: wheat porridge with milk, pancakes (made from rye flour) with cottage cheese, milk.
• Lunch: biscuits, a glass of yogurt.
• Dinner: vegetable soup with dumplings and croutons, potato gratin, dried fruit compote.
• Afternoon snack: cottage cheese casserole, toast with jam.
• Dinner: spaghetti with baked vegetables, apple, green tea.

Day three:

• Breakfast: buckwheat milk porridge, toast with tofu cheese, black tea.
• Lunch: apple fritters, yogurt.
• Dinner: vegetable soup with barley, ratatouille, dried fruit compote.
• Afternoon snack: apple, natural juice.
• Dinner: stewed eggplants with beans, orange, kefir.

Day four:

• Breakfast: omelette with zucchini, tomato and herbs, son of feta cheese, herbal tea.
• Lunch: toast with hummus, green tea.
• Dinner: lean borscht, buckwheat porridge with mushrooms, natural juice.
• Afternoon snack: diet cookies, jam, milk.
• Dinner: vinaigrette, apple, kefir.

Day five:

• Breakfast: cottage cheese casserole with raisins and dried apricots, banana, milk.
• Lunch: fruit salad, toast, yogurt.
• Dinner: lean cabbage soup, radish salad with low-fat sour cream, dried fruit compote.
• Afternoon snack: fruit salad, juice.
• Dinner: stewed vegetables with mushrooms, toast with jam, yogurt.

Day six:

• Breakfast: toast with squash caviar, boiled egg, black tea.
• Lunch: biscuits with fruit salad.
• Dinner: pumpkin soup, vegetable sauté, fruit cocktail.
• Afternoon snack: muesli with banana.
• Dinner: vinaigrette, buckwheat porridge balls, green tea.

Day seven:

• Breakfast: banana pancakes, toast with cottage cheese, yogurt.
• Lunch: dried fruits and nuts.
• Dinner: pureed pea soup, boiled potatoes with mushrooms, fresh fruit compote.
• Afternoon snack: nuts, fruits.
• Dinner: vegetable casserole with mushrooms, cottage cheese, tea.

Attention! A vegetarian menu for the week, compiled by a nutritionist, will allow you to optimally balance it so that the body is not only cleansed, but also receives the necessary complex of nutrients.

When choosing a vegetarian diet, each person has his own motive. Some people come to this lifestyle for religious reasons, ethical reasons or medical reasons.

Scientific studies examining vegetarianism have identified a number of benefits of a plant-based diet.

People who follow a vegetarian diet are less likely to experience:

• Oncological diseases.
• Cardiovascular diseases.
• Diabetes.
• Cataract.
• Stones in the gall bladder and kidneys.

A diet based on the consumption of large amounts of fruits and vegetables normalizes the functioning of the intestines, freeing it from toxins and congestion. The low calorie content of vegetarian dishes allows you not only to control your weight, but also to prevent obesity.

Among the benefits of a vegetarian diet, nutritionists include:

1. Satisfying the body's needs for vitamins and microelements.
2. Slowing down the aging process (increasing life expectancy).
3. Strengthening the immune system.
4. Normalization of the functioning of the gastrointestinal tract.
5. Regulating the body's water balance.

Despite all the obvious advantages of the “plant-based menu,” doctors do not recommend a strict vegetarian diet (veganism and raw food diet) for the following categories of people: children, pregnant women and the elderly.

For this category, the safest plant-based diet is ovo-lacto-vegetarianism. Eating dairy products and eggs will allow the body to receive a sufficient amount of animal protein and calcium necessary for the formation and strengthening of bones.

People who decide to dramatically change their food system need to remember that consultation with a specialist will help you approach this issue correctly and eliminate unwanted side effects .

As folk wisdom says:

“Anyone who eats right doesn’t need medication. And for those who do not know the senses and proportions of food, medicine will not help.”