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The type of diet in which vegetable-based foods are preferred and animal foods are not consumed in limited amounts or at all is “vegetarian nutrition”. This diet varies within itself. A vegetarian diet can be beneficial for health if it is supported by proper nutritional advice and brings ease of administration. Specialist Dietician, information about health issues in vegetarian nutrition that has become widespread recently
In order to live healthy and quality, different foods containing nutrients must be consumed every day. In other words, providing food variety is extremely important.
Legumes (lentils, haricot beans, chickpeas, kidney beans, kidney beans, soybean), oil seeds (walnuts, hazelnuts, almonds, peanuts, sesame seeds, beans), olives, oils and cereals (rice, brown rice, bulgur, pasta, noodles , couscous, noodle, corn, oats, rye whole grain products, buckwheat, quinoa) should be consumed sufficiently from vegetables and fruits.
It is useful for those who do not consume fish to consume plenty of soy oil, canola oil, olive oil, walnuts and green leafy vegetables instead of sunflower oil.
Soy, almond, coconut, rice, hemp, hazelnut milk can be preferred instead of animal milk group.
Instead of cheese, eggs, products made of soy (toff, soy meat and products) can be preferred.
It is necessary to pay attention to cooking rules in order to eliminate substances that prevent digestion of legumes and protein in soybeans.
Legumes cooked without meat should be supported with rice varieties and salads.
Products such as sugar, jam, cola and carbonated drinks and white cereal products, starch and starchy foods should not be consumed much.
Honey, molasses and tahini can be preferred compared to other candies and sweets.
Tea should be consumed one hour before or one hour after eating coffee.
Depending on the type of vegetarianism, there may be insufficient intake of some vitamins and minerals. Such a situation should be supported by vitamin and mineral preparations under the supervision of a doctor and dietitian.
Sufficient water and liquid consumption should be considered.
‘Vegetarian’ is a comprehensive term that means diet, in which meat, fish and poultry and products from them are not consumed. Vegetarian style nutrition differs according to the limitations in food types.
Vegan diet: People who adopt this diet do not consume any products of animal origin. Subgroups of vegans;
-Zenmakrobiotic diet: This diet consists of cereals, vegetables and fruits and legumes.
-Fruvitarians or Fruitists: These individuals only feed on vegetables such as zucchini, tomatoes and cucumbers, which are considered as fruits and fruit.
-Ravists: Ravists prefer raw foods because they think that nutrients will lose their nutritional values by cooking.
Lacto vegetarian diet: They consume milk and dairy products from foods of animal origin.
Ovo vegetarian diet: Their diet contains eggs. However, they do not consume meat and milk.
Lacto-ovo vegetarian diet: Those who follow this diet do not eat killed animal products and consume milk and eggs produced while the animal is alive. It is the most commonly used vegetarian diet today.
Pesko vegetarians: They do not consume meat and chicken, but eat fish, eggs and dairy products.
Semi-vegetarians: They do not only eat red meat. They consume a limited amount of poultry. There are no limitations in milk and dairy products and egg consumption.