Why do some people prefer to be in the category of those certified in their diets on plant varieties, and not to eat any source of meat, for several purposes, including that vegetarian food is cheaper, or for religious reasons, or a genetic cause acquired by the person from his parents, Suffers from a certain disease that requires him to be a vegetarian.
There is a vegetarian diet and semi-vegetarian diet, where the first category depends on the intake of plant varieties only, and the exception of meat, including chickens and fish, while the other category is the one who eats plant varieties as well as eggs and dairy products and the exception of meat, fish and poultry, Known as macrophotic, which limits the intake of animal products as well as refined and processed foods, foods containing preservatives, and foods containing caffeine or other stimulants.
A vegetarian diet of the macrobiotic type may cause some nutrients, such as energy, protein and calcium, to be deficient. This is particularly bad for adolescents who have a lack of these factors that will affect their growth and health. Some people consider themselves vegetarian when eating vegetarian Eat fish, vegetables, fruits, cereals, legumes, seeds and nuts, but avoid eating chicken.
In order to be among vegetarians, attention must be paid to several points
- Attention should be paid to the nutritional content of minerals and vitamins such as iron, calcium, protein, vitamin D, vitamin B12 and zinc.
- If you want to be fully vegetarian, ie not to eat any of the meat, fish, dairy products and eggs, you should get enough of their food content from other nutrients or take some supplements.
- Iron can be obtained from vegetables such as iron-fortified cereals for breakfast, legumes such as chickpeas, lentils, cooked beans, soybeans, dried fruits such as raisins, figs.
- Eat foods rich in vitamin C such as citrus, juices, tomatoes, and cauliflower that help absorb iron better.
- Calcium sources such as milk, fortified soy milk, calcium-fortified orange juice, leafy vegetables, dried figs.
- Girls should take calcium supplements because they are more likely to develop osteoporosis later on.
- Vitamin D helps bones get calcium, by exposing the skin to sunlight or taking a dietary supplement.
- Vitamin B12 is taken from fortified soy milk as well as the appropriate dietary supplement.
- Plant foods depend on the tendency to provide high fiber, low in fat and calories.
Some general tips before being vegetarian
- Attention to omega-3 fatty acids, which are important for heart health.
- Consult your physician to avoid anemia while taking a vegetarian diet.
- Start with the authorities and some appetizing items when you go to a restaurant, so as not to be embarrassed when ordering non-vegetarian food.
- The pasta can be chosen along with lots of vegetables, grains, and fruits.