Categories
Healthcare

Vegetarianism

Few people are aware of the fact that there are several varieties of vegetarian diets that differ significantly. Nevertheless, as we all know, the vegetarian diet consists mainly of eliminating meat dishes from our daily menu. What types of vegetarian diets can we distinguish? For what reasons do people decide on this type of diet? And what is the standard vegetarian diet pyramid?

What is vegetarianism?
It is most commonly accepted that a vegetarian diet is a meatless way of eating. The word vegetarianism comes from two Latin words: vegetables – vegetables and vegetable – grow, mature, bloom. Unfortunately, the mere exclusion of meat products does not guarantee an ideal way of feeding, because it is necessary to reach for products containing meat and microelements close to the meat.

Vegetarian pyramid of proper nutrition
To facilitate the use of a vegetarian diet, vegetarian nutrition pyramids were developed. They pay attention to adequate hydration, consumption of vegetables, fruits, cereals and products rich in protein, such as legumes, as well as oils, nuts, seeds, and for some types of vegetarianism dairy products and eggs. However, there is not one universal pyramid. It is worth remembering that the demand for nutrients and their recommended amounts in the diet depends on the anthropometric parameters, gender and physical activity of a given person.

Types of vegetarian diets
Vegetarianism is a specific way of eating, in which the main principle is not eating meat, both meat of slaughter animals, poultry, venison, and fish. A very big mistake is treating vegetarianism as one type of diet. There are several varieties of vegetarian diets, which are more or less different from each other, here are some of them

– veganism – excludes not only the consumption of meat but also products derived from animals, such as milk, cheese or eggs. In extreme cases, drugs based on animal tissues and honey are also eliminated from the diet because it is a product of bees,

– raw food – allows eating only fruits and vegetables in raw form. This is a very restrictive variety of vegetarian diet, which very often leads to numerous nutritional deficiencies,

– fruitarianism – only fruit is allowed, even vegetables are excluded from the diet. The use of this variety of vegetarianism is almost impossible in our climate zone, mainly because the period of flowering and ripening of fruits is very short,

– Ovo vegetarianism – this is a variation of vegetarianism involving the inclusion of eggs and other vegetables and fruits on the menu. In this variety of vegetarianism, the consumption of eggs is much higher compared to the others. Contrary to popular opinion, there is no positive correlation between the consumption of eggs and the increase in the level of cholesterol in the blood,

– lactovegetarianism – allows eating vegetables, fruit and dairy products, but eliminates eggs, meat, fish and honey,

– Lacto-ovo-vegetarianism – is a variation of vegetarianism based on the consumption of eggs and dairy products. It is believed that the use of this variety of vegetarianism has the potential to provide the body with all the necessary nutrients,

– semi-vegetarianism – considered the mildest variety of vegetarianism. It allows periodic consumption of poultry meat, as well as fish, seafood, eggs, dairy products, vegetables, and fruits. This variation of vegetarianism due to the possibility of consuming all groups of food products is characterized by a minimal risk of nutritional deficiencies,

– enumeration – the diet includes mainly plant products, but from time to time you can eat fish. Due to a large amount of fish consumed, the diet of people on a vegetarian diet is characterized by a very high content of omega-3 fatty acids.

Reasons for going on a vegetarian diet
There are several main reasons why people choose to use a vegetarian diet, including
– ecology – it is believed that intensive farm animal production leads to significant consumption of energy, water, land, and other resources,
– economics – such people believe that if they would use all plant production for human nutritional purposes, it would not be necessary to eat meat,
– religion,
– ethics,
– humanitarianism – showing compassion and mercy to animals,
– morality – such people put animals on an equal footing with a human being, giving them the same right to life as people,
– philosophy,
– health – there are studies that people who are on a vegetarian diet are less likely to suffer from ailments of civilization.

The most important information
The most difficult in a properly balanced vegetarian diet is to avoid nutritional deficiencies. Vegetarians should strictly follow the rules of proper nutrition.

A lot of attention should be paid to the protein consumed. It is necessary to properly combine vegetable protein and supplement the deficiencies of essential exogenous amino acids to obtain their maximum biological value. If it is not possible to cover the demand for the most important vitamins and minerals, it is recommended to enrich the diet with vitamin D supplements, B vitamins (mainly B12) and in some cases with calcium and iron.

The supply of iron in a given diet is usually large, but it is a poorly absorbed non-heme iron. It is, therefore, worth combining iron products with products containing vitamin C, because it increases its absorption. In people who consume milk and milk products, the risk of calcium deficiency is low. In the case of a diet that excludes certain products, however, it is worth returning to eat larger quantities of green leafy vegetables and highly mineralized water rich in well-absorbed calcium.

Cereal products should be combined with milk, eggs and legume seeds, then the content of amino acids should be at a high level. While using all varieties of vegetarian diets, it is also recommended to eat as little processed foods, they should be freshly prepared, just before consumption. It is also worth paying attention to a variety of dishes, then the diet will be tastier and less monotonous.

Vegetarian diet and slimming
Both vegetarian and vegan diets mustn’t belong to slimming diets. This does not mean, however, that we will not be able to lose weight on such a diet. The main principle of a reduction vegetarian diet is to eliminate from the daily diet all highly processed products, which are a source of empty calories. You should also pay attention to adequate hydration of the body. If we are determined and follow the rules of a vegetarian food pyramid, we should not wait too long for satisfactory results.

Categories
Digestive System

Soy

There is no doubt that protein is an elementary component of our diet. It is a very important building block without which normal cell growth and growth would be impossible. Proteins of animal origin are considered to be wholesome proteins. The amino acid of vegetable proteins is different from animal proteins. However, what about people on a vegetarian and vegan diet? Legumes are the answer to their needs. Soy is one of their representatives. Do some say that the proteins contained in it match the quality of animal protein, but are you sure?

Soy, like broad bean and chickpeas, belongs to the family of Fabaceae. It is an extremely popular pod, which thanks to its values ​​, has gained the recognition of consumers. Soybeans are found in 16 species, the most commonly used of which is vegetable soybean (Glycine max). Soy is a plant commonly found in temperate and tropic climate, more often it can be found in the northern hemisphere than in the southern hemisphere. It can be found in the form of an annual plant and the form of perennials. Like other pods, it is a snaking or creeping plant. Soybean flowers are small and butterflies, vary in color depending on the variety. Fruits, or soybeans, are typical pods in which one to six small oval-shaped seeds can be found.

Soy – cultivation, soil requirements
Leading areas in global soy production are the United States. Smaller, though equally important soybean cultivations are carried out in Europe, including in our country. Aldana, Augusta, Progres, and Polan are the most popular cultivars in our country. Ideally, they bear fruit in our climate, they give rich crops and most importantly – they do not differ from the other varieties by their nutritional and taste value.

When it comes to soil requirements, soy belongs to quite demanding plants. It is best found on permeable and well-aerated soils. It also grows well in clay, brown and black soil. Soy should not be grown on sour, compacted soil with a thin layer of humus.

Soy protein – nutritional and health properties
Of all legumes, soy is distinguished by its high nutritional values. About 100% of vegetable protein and 20% of fat is found in 100 g of dry seeds. Due to the relatively high content of fatty acids, soy is considered to be high-energy food, and 100 g of soy is 385 kcal. In addition, soybeans are an excellent source of B vitamins and many minerals, including magnesium, potassium, iron, and calcium.

Soy protein is known for its high nutritional value. The amino acid sequence corresponds to the nutritional needs of humans and animals. It is also very well accepted and digested by our digestive system. Soy protein from other plant proteins is distinguished by a higher content of lysine. Unfortunately, its nutritional value is reduced by a poor concentration of methionine. It is believed that small addition of exogenous methionine to nutrients improves the nutritional value of soy protein.

Soy protein is often compared to whey protein, i.e. obtained from cow’s milk, but they differ in many respects. The first difference between both products is the biological value of the protein. This parameter determines the amount of nutritional protein used by our body, the higher it is, the better the protein is used. In comparison with whey protein, BV = 104, soy protein is characterized by a lower biological value, BV = 74.

During digestion, soy protein undergoes many chemical changes – one of the most important is the gradual release of biologically active peptides. These compounds have the character of nutraceuticals, i.e. food substances combining high nutritional value and characteristics of pharmaceuticals. They attribute health-related activities to them. They affect the regulation of the body’s lipid metabolism (TG, total cholesterol, LDL), reduce the risk of developing overweight and obesity, and are true scavengers of free radicals. Nutraceuticals contained in soy protein are thermostable, therefore they do not lose their exceptional value even after a long thermal treatment.

Soy protein – use in nutrition
Soy protein has been used in the food industry for many years. Thanks to its low price (it is 5 times cheaper than whey protein and 10 times cheaper than meat protein) they are often used as a substitute for meat proteins. An interesting fact is that the use of soy protein instead of meat or milk proteins has become common in the butchery, cured meat and milk industry. Soy protein due to its values ​​and texture can be used as a filler in sausages, sausages, patties, burgers, it is even used in the production of sweets and bread. If we look closely at the labels of frequently purchased products, we will surely find soy protein as one of their components.

Unfortunately, such wide use of soy protein in food production has caused that manufacturers are increasingly using genetically modified soy. The result of such actions is to increase the frequency of food allergies.

Genetically modified soy differs in composition from traditionally sour soy. In addition, it is also less susceptible to digestive enzymes, which may contribute to the intensification of allergic reactions. That is why it is very important to correctly label food products. Soybeans, which we are more and more often allergic to, should be marked not only as a protein but above all as a food allergen.

Soy protein – used in supplementation
Soy protein is used as an ingredient in numerous dietary supplements and protein supplements. It is believed that a well-chosen protein supplement is an important part of a slimming diet and a wisely planned reduction. Soy protein is valued at the stage of reducing body fat due to its low glycemic index and high arginine content, it improves insulin sensitivity. If we compare the effects of soy and whey protein in terms of reduction and building muscle mass, the whey protein falls out much better. Consumers believe that it has a better taste and gives more visible results. Research also shows that the use of soy protein can have a direct effect on the potency and fertility of men. It has often been proven that supplements containing soy protein reduce the concentration of testosterone.

The use of whey protein is safer for us and brings better results. It is worth remembering, however, that soy protein preparations are a good dietary supplement and bring in many valuable ingredients for health. When choosing the right protein for you, let’s take into account the needs of our body and our tastes. If we are not sure which protein will be best for us, it is worth consulting your choice with a supplement specialist or dietitian.

Categories
Health & Beauty Healthcare

Vegetarian diet

Vegetarianism is a way of feeding, which in both India and the Middle East, where it originated, has been known for many years. Recently, it has become more and more popular all over the world. People interested in healthy eating often choose vegetarianism as a healthy lifestyle. Is it right? What exactly does vegetarianism consist of? What are its types? Is it safe? What should especially pay attention to people who are already on a vegetarian diet or wanting to start their adventure with this way of nutrition?

Vegetarian diet – characteristics and types
A vegetarian diet is an alternative way of eating, which excludes from the menu products of animal origin such as meat, fish or seafood, and in some of its types also dairy products, eggs, honey and any food products that may contain even traces of these ingredients.

There are many varieties of vegetarianism. There can be distinguished Lacto-ovo-vegetarianism, lactovegetarianism, Lacto-ovo-vegetarianism and strict vegetarianism, veganism. The group of vegetarian diets also includes the macrobiotic diet, raw vegetarianism, and fruitarianism, while they are much less frequently used and because of the huge restrictions that they have, it would be more appropriate to determine their dietary habits of vegans. Each of the above-mentioned diets has a different food scheme. The table below presents the table of products consumed and eliminated in particular types of vegetarian diets.

In this article, when talking about a vegetarian diet, I will refer to the lacto-vegetarian diet.

Vegetarian diet – what to eat?
A healthy, well-balanced vegetarian diet should primarily be based on whole-grain cereal products such as bread, whole-grain pasta, wholegrain rice, thick cereal, quinoa, as well as all kinds of oatmeal, buckwheat, barley or millet. It is estimated that they should be consumed in the amount of 6-10 portions during the day.

The next extremely important food products in the vegetarian diet are, of course, vegetables and fruits. The vegetarian diet should include vegetables in the amount of 4-7 portions per day, with 2-3 portions should be green leafy vegetables. Fruit, however, as in the case of the classic model of nutrition, it is recommended to consume in slightly smaller quantities than vegetables.

Vegetarians should consume 1-2 portions of fresh fruit and 1-2 portions of dried fruit. In the diet of people excluding meat and fish, the basic source of protein is dairy products and legume seeds. This diet should include 3 portions of dairy products, which include, for example, milk, kefir, yogurts, cottage cheese, cheese or fortified vegetable milk and 2-3 servings of such products such as chickpeas, beans, lentils, peas, broad beans, tofu, peanut butter or almond butter.

The last on the list of products necessary in the vegetarian diet are nuts, seeds, and fats. No vegetarian can forget to include 1-2 servings of nuts and seeds in a daily diet and 2-3 servings of fat, which may come, among others from olive oil, linseed oil, rapeseed oil or sunflower oil. For each vegetarian, supplementation is extremely important, but more precisely in the further part of the article.

Vegetarian diet – slimming
A vegetarian diet scheme is chosen for a variety of reasons. Some decide to use the diet for ideological reasons, while others decide on health, and still, others want to get rid of unnecessary kilograms. Exactly – is the vegetarian diet a good way to reduce body weight? Of course. Reports indicate that people using a vegetarian diet have a lower body mass index and are leaner.

Properly balanced vegetarian diet provides less cholesterol or saturated fatty acids. In addition, vegetarians consume more vegetables and fruits and are based on whole-grain cereal products, which provide much larger amounts of fiber than people using the classic model of nutrition. The fiber ensures a feeling of fullness for longer, full-grain helps to stabilize the blood sugar level, which in turn prevents the wolf hunger, and vegetables and fruit, as everyone knows, are characterized by low energy value, and also abound in precious vitamins and minerals, which is extremely desirable in weight reduction. However, it should be remembered that vegetarian dishes can also be very caloric. Falafels, fries, pizza or even cereal bars can also be vegetarian. Be careful of this type of trap and remember to balance the vegetarian menu correctly.

Vegetarian diet – safety
The only thing the vegetarians might be afraid of is shortages. Anyone who chose a vegetarian nutrition model should remember to supplement the B12 and D3 vitamins. Deficiencies are also often found in calcium, zinc, iron, selenium and omega-3 fatty acids. However, in this case, one should not worry and it should be remembered that an insufficient supply of calcium and omega-3 acids concerns people who eat meat, and supplementation with vitamin D3 is recommended for the majority of society. In addition, the shortage problem disappears when the diet is repeatedly mentioned. The following statement confirms the safety of the vegetarian diet.

The American Dietetic Association states that properly planned vegetarian diets, including strictly vegetarian or vegan diets, are healthy, meet dietary needs and can provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are suitable for people at all stages of life, including pregnancy and lactation, infancy, childhood, adolescence, and athletes.

Categories
Children Health & Beauty Healthcare Men Senior Woman

Go vege!

Vegetarianism is a way of feeding, which in both India and the Middle East, where it originated, has been known for many years. Recently, it has become more and more popular all over the world. People interested in healthy eating often choose vegetarianism as a healthy lifestyle. Is it right? What exactly does vegetarianism consist of? What are its types? Is it safe? What should especially pay attention to people who are already on a vegetarian diet or wanting to start their adventure with this way of nutrition?

 Vegetarian diet – characteristics and types

A vegetarian diet is an alternative way of eating, which excludes from the menu products of animal origin such as meat, fish or seafood, and in some of its types also dairy products, eggs, honey and any food products that may contain even traces of these ingredients.   There are many varieties of vegetarianism. There can be distinguished lacto-ovo-vegetarianism, lactovegetarianism, lacto-ovo-vegetarianism and strict vegetarianism, veganism. The group of vegetarian diets also includes the macrobiotic diet, raw vegetarianism, and fruitarianism, while they are much less frequently used and because of the huge restrictions that they have, it would be more appropriate to determine their dietary habits of vegans. Each of the above-mentioned diets has a different food scheme. The table below presents the table of products consumed and eliminated in particular types of vegetarian diets.   In this article, when talking about a vegetarian diet, I will refer to the lacto-vegetarian diet.

Vegetarian diet – what to eat?

A healthy, well-balanced vegetarian diet should primarily be based on whole-grain cereal products such as bread, whole-grain pasta, wholegrain rice, thick cereal, quinoa, as well as all kinds of oatmeal, buckwheat, barley or millet. It is estimated that they should be consumed in the amount of 6-10 portions during the day.   The next extremely important food products in the vegetarian diet are, of course, vegetables and fruits. The vegetarian diet should include vegetables in the amount of 4-7 portions per day, with 2-3 portions should be green leafy vegetables. Fruit, however, as in the case of the classic model of nutrition, it is recommended to consume in slightly smaller quantities than vegetables.

Vegetarians should consume 1-2 portions of fresh fruit and 1-2 portions of dried fruit. In the diet of people excluding meat and fish, the basic source of protein is dairy products and legume seeds. This diet should include 3 portions of dairy products, which include, for example, milk, kefir, yoghurts, cottage cheese, cheese or fortified vegetable milk and 2-3 servings of such products such as chickpeas, beans, lentils, peas, broad beans, tofu, peanut butter or almond butter.   The last on the list of products necessary in the vegetarian diet are nuts, seeds, and fats. No vegetarian can forget to include 1-2 servings of nuts and seeds in a daily diet and 2-3 servings of fat, which may come, among others from olive oil, linseed oil, rapeseed oil or sunflower oil. For each vegetarian, supplementation is extremely important, but more precisely in the further part of the article.

Vegetarian diet – slimming

A vegetarian diet scheme is chosen for a variety of reasons. Some decide to use the diet for ideological reasons, while others decide on health, and still, others want to get rid of unnecessary kilograms. Exactly – is the vegetarian diet a good way to reduce body weight? Of course. Reports indicate that people using a vegetarian diet have a lower body mass index and are leaner.   Properly balanced vegetarian diet provides less cholesterol or saturated fatty acids. Also, vegetarians consume more vegetables and fruits and are based on whole-grain cereal products, which provide much larger amounts of fiber than people using the classic model of nutrition. The fiber ensures a feeling of fullness for longer, full-grain helps to stabilize the blood sugar level, which in turn prevents the wolf hunger, and vegetables and fruit, as everyone knows, are characterized by low energy value, and also abound in precious vitamins and minerals, which is extremely desirable in weight reduction. However, it should be remembered that vegetarian dishes can also be very caloric. Falafels, fries, pizza or even cereal bars can also be vegetarian. Be careful of this type of trap and remember to balance the vegetarian menu correctly.

Vegetarian diet – safety

The only thing the vegetarians might be afraid of is shortages. Anyone who chose a vegetarian nutrition model should remember to supplement the B12 and D3 vitamins. Deficiencies are also often found in calcium, zinc, iron, selenium and omega-3 fatty acids. However, in this case, one should not worry and it should be remembered that an insufficient supply of calcium and omega-3 acids concerns people who eat meat, and supplementation with vitamin D3 is recommended for the majority of society. Besides, the shortage problem disappears when the diet is repeatedly mentioned. The following statement confirms the safety of the vegetarian diet.

The American Dietetic Association states that properly planned vegetarian diets, including strictly vegetarian or vegan diets, are healthy, meet dietary needs and can provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are suitable for people at all stages of life, including pregnancy and lactation, infancy, childhood, adolescence, and athletes.

Vegetarian diet – recipe

Tripe With oyster mushrooms

INGREDIENTS – oyster mushrooms – (500 g), – onions – 1 piece (50 g), – carrots – 2 pieces (about 100 g), – parsley – 2 pieces (about 100 g), – celery – ½ pieces (about 100 g), – tomato passata – 2 glasses (400 g), – oil – 2 tablespoons (20 g), – bay leaves – 3 pieces, – allspice and pepper – 5 grains each, – marjoram – 2 teaspoons, – ginger – 1 teaspoon, – chili – a pinch, – smoked pepper – 2 teaspoons, – lovage – 1 teaspoon, – herbal pepper – a pinch, – nutmeg – 1/4 teaspoons, – soy sauce – 2 tablespoons (20 g), – vegetable broth – 2 liters, – salt to taste, – wholemeal rye bread.

Execution

Cut sauteed strips into sautéed oil with sweet smoked chili peppers, marjoram, herbal pepper, lovage, peppercorns, ginger, laurel leaves, allspice, and nutmeg for about 3 minutes. Add the diced onion and grated carrots, parsley, and celery in a thick mesh – stew about 10 minutes. Add tomato passata and salt, simmer for 5 minutes. Finally, add the vegetable broth and soy sauce – simmer for about 10-15 minutes. Replace if necessary. Serve with bread.   A portion of flaps and 2 slices of bread contain   There are many alternative diets. However, not everyone can be said with a clear conscience that it is completely safe. This is not the case with the vegetarian nutrition model. This can be successfully used both to change eating habits for healthier as well as to prevent diseases related to civilization and diet-dependent, such as diabetes, obesity, atherosclerosis or hypertension.   So if you are considering going on a vegetarian diet, you can do it without fear. Remember that it is always worth using the help of a dietitian who, at the beginning of the shift, will help to properly balance the diet and protect against shortages.

Vegetarian DHA 200mg

Categories
Children Healthcare

Is vegetarianism good for a child? A child on a vegetarian diet

Vegetarianism can be introduced from childhood.In the face of an epidemic of obesity and civilization diseases, switching to a diet free of animal products gives a chance to preserve health for a long time.” Prof. Janusz Książyk, pediatrician from the Children’s Health Center, explains the benefits of not eating animal products .

Vegetarian diet, practiced in a correct way, is healthy – this is confirmed by scientific research. Also vegetarianism for children, once considered inadvisable, turned out to be a hit.

 

Can children be vegetarians?

ProfessorJanusz Książyk Of course.But even 20 years ago, such a model of child nutrition was considered an act of aggression on the part of parents.Because of this, there were even lawsuits, because doctors believed that this led to permanent health detriment.Today we know that vegetarianism, practiced in the right way, is healthy at all stages of life.

 

What is the evidence that vegetarianism does not harm children?

JK First is the fact that the traditional way of feeding has led to an epidemic of obesity and related diseases of adulthood (eg diabetes, hypertension).And the second is that people using a vegetarian or vegan diet who are physically active have a decidedly better quality of life and are less likely to suffer from ischemic heart disease, hypertension or obesity.This is evidenced by the results of research conducted, among otherson the Japanese island of Okinawa.They showed that people who are physically active and who maintain this style of living live longer than average citizens in other parts of the world.In addition, a lot of scientific studies have already appeared on this topic, includingin the Netherlands, Sweden, in the USA, where the plant-based diet is officially recommended in reducing the risk of adulthood diseases, and the related counseling is reimbursed by the state.

 

What is the attitude towards veg children in Poland?

JK According to existing nutritional guidelines, the vegan diet is still considered irrational, includingdue to possible protein deficiencies.Meanwhile, research carried out by the Children’s Health Center shows that the consumption of this ingredient by vegetarian or vegan children is normal or significantly exceed it.Consequently, the belief about a short-term diet is based on conviction rather than on knowledge.These studies also indicate that the physical development of such children is harmonious and falls within the normal range (although they are generally slimmer than their peers), and intellectual development slightly exceeds this standard.So there are no threats.

 

What are the myths about a vegetarian diet?

JK For example, the plant proteins do not contain certain amino acids.In the meantime, we already know that all unprocessed vegetable products contain these amino acids, only need to eat them in the right amounts.According to the US Food and Nutrition Council, a diet containing complementary vegetable proteins can provide the same protein quality as animal products.The American Association of Nutritionists points out that these complementary proteins do not have to be consumed during one meal, only during the whole day.

 

What about vitamins in a vegetarian diet?

JK Vitamin B12 should be supplied in the form of a supplement, because it is only source of animal products.Vegetable products contain only inactive analogues of this vitamin, therefore its deficiency occurs in about 60 percent.vegetarians and vegans who do not reach for supplements, which can lead tofor anemia and neurological disorders.In addition, you must also take vitamin D. It should be done especially those who do not tan, because people who use sunbathing stores it in the skin, which ensures its supplies for several months.The rules for vitamin D supplementation are the same for all daily doses should be 400-800 units.The older man is, the more he needs it, because the correct supply protects, among others,against pathological bone fractures.

 

And iron in a vegetarian diet? Its best source are animal products.

JK This is another myth.In 100 mg of beef are 2 mg of iron, and in pumpkin and sesame seeds – 15 mg, in tofu and white beans – 10 mg.Similarly with calcium.Two glasses of milk or two slices of yellow cheese contain a similar amount of calcium as 100 g of bean beans or dried figs. And they have much less saturated fat and cholesterol.

 

The Polish Society of Dietetics reminds

Vegetarian diet is not only based on the exclusion of animal products, but the right choice of plant products that are a good source of nutrients.

 

What should the parents of a small vegetarian remember about?

JK Above all, every child has individual nutritional needs dependent, among othersfrom birth weight and pace of development.On this basis, the necessary amount of individual nutrients is established.Dietary advice must also take into account the wealth of the portfolio.Vegetarian diet is not cheap.Combining specific plants in several meals and vitamin B12 supplementation costs more than meat products.An example of breakfast for a boy aged 3.5 years would look like millet groats with sesame seeds, dates, raisins, figs and cinnamon as well as apple, banana, linseed and vitamin B12 tablet.A dinner of buckwheat with lentils, ratatouille sauce, green olives, carrot salad and apples.

 

 

How to combine products to make the diet healthy?

JK There is not one good menu for everyone.Dietary advice must be tailored to the individual patient.The basis of the diet are products containing the right amount of calcium, protein and unsaturated omega-3 fatty acids.A proper vegetarian diet requires knowledge.You can use this advice from specialists or learn this art yourself.People on a vegetarian or vegan diet are usually more focused on nutrition, and thus make more conscious choices of the kpinarnych than people on a regular diet who often eat “garbage”