Healthy Vegetarian Diet

Vegetarian is generally understood as a diet that does not consume meat. However, in fact there are still groups of vegetarians who still consume some types of meat or processed animal products. In order to keep a healthy vegetarian diet, it is a good idea to keep an eye on the balance of nutrients in it, according to the physical condition of each individual. The reason a person becomes a vegetarian is very diverse, some of which is due to health factors. Indeed, not a few benefits of this diet for health, including weight and cholesterol levels that are healthier, and reduce the risk of heart disease. In addition, the less likely to suffer from high blood pressure, prostate cancer, colon cancer and type 2 diabetes.

Know the Types of Vegetarian Diets

Most people think, if you have adopted a vegetarian diet then the products consumed are only those that come from vegetable. Even though not all vegetarians are like that. The following are some types of vegetarian diets.

• Semivegetarian or flexitarian

This vegetarian diet consumes food from plants, but occasionally still consumes meat, dairy products, eggs, poultry and fish, or in small amounts.

• Lacto vegetarian

This vegetarian diet does not include meat, fish, poultry and eggs in its diet, but still consumes products produced from milk, such as cheese, yogurt, and butter.

• Ovo-vegetarian

Contrary to vegetarian lacto, the diets of these vegetarian groups do not consume meat, fish, poultry and dairy products, but still allow consumption of eggs.

• Lacto-ovo vegetarian.

This vegetarian diet does not include all types of meat, but still consumes eggs and milk. Is the most strict vegetarian diet by eliminating the consumption of meat, fish, poultry, eggs, milk, and dairy products into the diet.

Important Nutrients that Must Be Considered Vegetarian

Armed with good understanding and planning, a vegetarian diet will not prevent your body from getting a balanced nutritional intake. Vegetarians can get a variety of nutrients the body needs, even if they do not include animal products. The following are nutrients that need attention from a vegetarian diet.

• Protein

Protein will help the skin, bones, muscles, and other organs of the body to stay healthy. Milk and processed products are a source of protein. Regarding the vegan diet, protein sources can be obtained from soy products, nuts, and whole grains. It is important to consume various types of protein sources to meet the body's needs every day.

• Calcium

The body needs calcium to build healthy bones and teeth. Usually calcium is obtained from dairy and processed products, including yogurt and cheese. For those who adopt a vegetarian diet, especially vegan, a source of calcium can be obtained from soy products such as tofu and tempeh, rice or oats that have been through the process of fortification or given additional substances, tofu, sesame seeds, nuts, bread with additional calcium, and dried fruits like raisins.

• Vitamin D

To absorb calcium, the body needs vitamin D. For vegetarians, in addition to the production of vitamin D by the body itself with the help of sunlight, this substance can be obtained from cereals and soy drinks that have been supplemented with vitamin D. In addition, consumption of vitamin D supplements can be an option other. Read the product label before buying to make sure there are no animal products.

• Iodine

Useful as a component of thyroid hormone that helps regulate metabolism, growth, and function of major body organs. Adherents of a vegetarian diet run the risk of not getting enough iodine intake. For that, they can eat several types of food, such as soybeans, sweet potatoes, and types of cabbage vegetables. Examples of cabbage vegetables are broccoli, bok choy, and cauliflower. In addition, about a quarter of a teaspoon of salt with added iodine can also help meet those needs.

• Vitamin B12

The body needs vitamin B12 to keep the nervous system and blood healthy. Unfortunately, this nutrient is found naturally from animal products. For adherents to a vegetarian diet, products that can be a source of vitamin B12 are very limited. Some products such as cereals or soy milk drinks that are equipped with vitamin B12 fortification can be an option. But it's good to consider additional supplements to meet the body's needs.

• Iron

Iron is needed by the body because the production of red blood cells in the body requires this substance. Some foods that can be chosen as a source of iron are whole grains, flour and bread made from whole grains, iron-fortified cereals, and green vegetables such as broccoli, spinach, beans, and dried fruit.

• Omega-3 Fatty Acids

This nutrient is important for maintaining heart health. Fatty acids are generally obtained from fish and eggs. For a vegetarian diet that does not consume these products, omega-3 fatty acids can be obtained from various types of cooking oil such as canola oil, soybean oil, and soybeans. If your intake is not enough, you can take fortified products or additional supplements.

• Zinc (Zinc)

This substance is very important and functions in the process of cell division and protein formation. Zinc from vegetable origin is more difficult to absorb compared to zinc from animal origin. If you still consume dairy products, cheese can be a source of zinc. Besides zinc can also be obtained from whole grains, soy products, seeds, and nuts.

Initial Steps to Become Vegetarian

If you are currently considering adopting a vegetarian diet, don't be in a hurry. Learn first. Consider what is right and you can really do. The following are some things that can help expedite the process of adopting a vegetarian diet.

• Reduce animal intake gradually. Increase consumption of plant foods every week. Enjoy rice with stir-fried vegetable or vegetable soup.
• Meticulously look for meat substitutes. Make one of your favorite recipes, but this time don't add meat. For example, multiply the types of vegetables and beans in soup dishes, compared to adding chicken or meat. Or, serve tempeh or fried tofu as a protein intake.
• Eating out at restaurants can sometimes make it difficult for those who adopt a vegetarian diet. If there is a choice of noodles, then ask for a mixture of vegetables for you. If needed, ask for a regular dish but with special treatment, it does not include meat or other products that you avoid.
• Search vegetarian menus and recipes through the internet or books. Choose what suits your taste. The more types of food you consume, the more likely the nutrient intake can be fulfilled.

Being vegetarian also means you must understand the nutritional values ​​in the food you consume. Balance your food choices to get the right nutritional intake to maintain a healthy body. Especially in children with a vegetarian diet, it is very important to pay attention and adjust their nutritional needs to support their growth and development process.