The Vegetarian Diet is usually you a choice of an ideological kind, Although some people choose to follow it for a while in slimming purpose. In recent years in Italy choosing the vegetarian diet is still on the rise. You choose to be vegetarians Generally to a form of respect towards animals, Particularly Those Subjected to intensive farming. The vegetarian, unlike the vegan, still fits in one's diet so animals derived milk, dairy products and eggs, and the Generally if you follow a proper diet does not require integration with vitamin B12 Because It has no nutrient deficiencies.
The vegetarian pyramid
The Scientific Society of Vegetarian Nutrition has developed a feeding program based on a vegetarian pyramid to help anyone wilt take this diet to follow it in a balanced and appropriate manner. At the base of this pyramid there are cereals and pseudo-cereals, better if B and whole (bread, pasta and rice, spelled, barley, oats, quinoa, buckwheat, seitan, bulgur, amaranth, etc.) Which of the recommended consumption is not less than 7 servings a day. Cereals make carbohydrates, vegetable protein, fiber, vitamins and minerals. In second place we find vegetarian pyramid legumes, nuts and oil seeds (sunflower, sesame, flax, etc.), along with derivatives milk Who Provides the body with essential proteins. Especially the vegetarian protein dish is the soup of grains and legumes, Because together complement the body the Necessary amino acids. In the group of proteins Also we find eggs and dairy products, along with soybeans and soy products like tofu. The recommended amount is 5 servings per day, varying the choice at every meal. In third place in the pyramid is vegetables: 4 servings per day, preferring the dark green and yellow-orange (eg. Pumpkin and carrot). Along with vegetables, fruits, to be consumed in two servings daily, Provides all the vitamins essential to body health, as well as fiber and minerals. Preferring vegetables rich in protein such as artichokes or cauliflower, and Those rich in calcium such as chick peas, soybeans, tofu, arugula, sesame seeds, sage, black pepper. On top of the vegetarian food pyramid is the vegetable fat. Most quoted are extra virgin olive oil and linseed oil, the latter rich in omega-3 fats That Are Scarce in the vegetarian diet (lacking the fish). Considering the opinion of the American "American Academy of Nutrition and Dietetics", the vegetarian diet, if properly planned and balanced, it is a healthy, balanced diet, Also indicato in childhood, adolescence, pregnancy and lactation, and sports activities.
Example weekly menu vegetarian (with eggs and dairy products)
(Considered as a condiment 2 teaspoons extra virgin olive per meal, lemon oil to season the vegetables Because it helps the absorption of iron, flavoring vinegar and spices to taste) Breakfast every day: 1 glass of soy milk or milk d 'oatmeal with whole grains or toasted whole grain bread with fruit jam, 1 seasonal fruit snack mid-morning, every day: 1-2 seasonal fruit and a handful of nuts or dried almond snack mid-afternoon: 1 low-fat yogurt or soy milk 1 yogurt Monday : – lunch: soup of barley and lentils, spinach seasoned with lemon juice, 1 fruit in season – to dinner: cottage cheese with cow or cottage cheese, boiled cauliflower seasoned with lemon juice, 1 slice of bread integral Tuesday: – lunch: brown rice or black rice with seasonal vegetables, artichokes, 1 seasonal fruit – dinner: seitan or soy burgers to the plate, radicchio and arugula salad with parmesan cheese, 1 slice of whole wheat bread Wednesday: -a lunch: whole wheat pasta with artschokes, peppers baked or boiled beans, the first fruit of the season -a dinner: tofu into cubes with lentils, spinach seasoned with lemon juice, 1 slice of wholemeal bread Thursday: -a dining: rice salad with brown rice, 1 boiled egg and peas, garnished with beets or chicory, the first fruit of the season -a dinner: soup of farro and beans, broccoli, 1 slice of toasted whole wheat bread Friday: -a lunch: quinoa or bulgur with diced tofu and peppers into strips, spinach seasoned with lemon juice, 1 fruit of the season -a dinner: pea soup with herbs (sage, rosemary, thyme, etc.) and brown bread croutons, mixed salad with fresh arugula, 1 seasonal fruit or 1 slice of whole wheat bread Saturday: -a lunch: whole wheat pasta with basil pesto and pine nuts, steamed cauliflower, 1 fruit of the season -a dinner: 1 omelet with potatoes, eggplant, zucchini and grilled peppers, 1 slice whole wheat bread on Sunday: -a lunch: potato gnocchi with butter and sage, spinach seasoned with lemon juice, 1 fruit of the season -a dinner: vegetable soup with vegetables and brown rice, salad with arugula and fennel, 1 slice of bread
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Any news or advice on diets or diets contained on the site www.dietaonline.it Shall be construed for informational purposes only. This information Should never replace the personal advice of a dietician or nutritionist. Therefore, any decision taken on the basis of These indications must be understood as a personal and according to Functional Their own Responsibilities. An indicative food program in fact, can not in any way a substitute for the medical choices, Which is always the decision makers and the final charge.