Vegetarian Diet Example
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The vegetarian diet is therefore not a diet without food of animal origin and, contrary to other similar currents of thought, it is sustainable and potentially balanced.
The vegetarian diet is not a vegan diet - which renounces, in addition to products of animal origin, even all derivatives - nor a raw food diet (based only on raw fruits and vegetables), or a fruit diet (only allows fruit, seeds oily and sprouted seeds) or an eco-vegan diet (vegan diet which implies consuming only products deriving from organic agriculture).and saturated fats), it could also be extremely rich in lipids of animal origin and, similarly to a traditional dietary regimen, induce lipemia decompensation.
However, in the event that the consumption of eggs and cheeses preferred or limited to: egg whites, light cheeses and semi-skimmed milk ricotta, the vegetarian diet could represent a real panacea for the treatment of some metabolic diseases such as hypercholesterolemia. and hypertension, while (in my opinion) it could be more problematic in the treatment of type 2 Diabetes Mellitus and obesity (due to the large volume of carbohydrates, therefore calories, ingested by means of cereals and related derivatives). vegetarian diet is a diet rich in antioxidants, pro-vitamins A (β-carotene), vitamin C, folic acid, potassium, magnesium, phytosterols and dietary fiber; moreover, the vegetarian diet has a decidedly favorable PRAL. , provides a significant amount of anti-nutritional elements (oxalic acid, phytates in general, tannins, etc. which mainly chelate iron and calcium, but also zinc and selenium), fructose as a simple sugar, and is low in more bioavailable iron, vit. B12 and vit. D.
Lastly, since it is of modest entity, the low protein intake; it, which manifests itself in a more relevant way in veganism and related variants, in the vegetarian diet becomes complicated only in the case in which the portions of eggs and cheeses are neglected. However, these foods could be subjected to quantitative reduction due to a possible excess of saturated fat and / or cholesterol (with or without the presence of related diseases); in this case, it is unlikely that the quantity and / or the biological value of the food proteins will be sufficient to maintain the optimal state of health.
Note: the vegetarian diet of the athlete must be carefully calculated to meet all the nutritional needs of the case, making use, if necessary, of food supplements.and risk of osteoporosis, pregnancy and breastfeeding etc.
Unemployed and sedentary: she wants to stop eating meat, fish, shellfish and crustaceans.
Vegetarian Diet Example - Day 1
Vegetarian Diet Example - Day 2
Vegetarian Diet Example - Day 3
Vegetarian Diet Example - Day 4
Vegetarian Diet Example - Day 5
Vegetarian Diet Example - Day 6
Vegetarian Diet Example - Day 7