Vegetarian diet can meet people from all ages. Perhaps on the first days, doing this diet seems difficult and quite hard because you are totally eating vegetables, no meat at all. Therefore, being aware of nutrients you should take and put on your meal plans is the most important thing.
- Recognize vegetarian diet
Vegetarian diets are divided into three categories, namely lacto-vegetarian, lacto-ovo vegetarian, ovo-vegetarian, and vegan. Lacto-vegetarian won’t consume meat, fish, poultry, eggs, and dairy products like milk, cheese, yogurt, and butter. Meanwhile, lacto-ove vegetarian won’t consume meat, fish, and poultry but they consume dairy products and eggs. Ovo-vegetarian won’t consume meat, poultry, seafood, and dairy products but they let themselves to consume eggs. On the other hand, vegan does not let himself to consume meat, poultry, fish, eggs, and dairy products.
- How to start doing vegetarian diet?
Like I said, doing this diet for the first days seems really hard. Day by day and slowly you will reduce the servings of meat. But on the contrary, you should increase the consumption of vegetables or any meatless meals. For example, eat vegetable stir-fry as one of your main menu. If you used to eat beef steak with fewer vegetables, try to substitute or replace the beef with an extra can of black beans. Or you can choose to eat tofu rather than consuming too many meals as chicken or pork. Those simple substitutions will keep you healthy; avoid you from risk of diseases. Usually certain ethnic restaurants serve vegetarian menu. Browse some on the internet and you can do your vegetarian diet.
- Several nutrition you must pay attention when going on vegetarian diet
As vegetarian people cannot consume meat, milk, dairy products or other food contained meat, and then calcium can be gained through juices, cereals, soy milk, soy yoghurt and tofu. Protein is very useful in keeping bones, muscles, and organs strong and healthy. It is usually found in eggs and dairy products. For the vegan, they can substitute those products with nuts, seeds, and whole grains. Meanwhile, vitamin B-12 is needed to produce red blood cells. Also it is required to prevent anemia. Vitamin B-12 is mostly found in animal products which will be really hard for vegans as they cannot consume meats. So, it is strongly suggested to take vitamin supplements. Keep your heart health by consuming omega-3 fatty acids. Unfortunately, omega-3 fatty acids are mostly found in fish and eggs. Though omega-3 can be found in canola oil, soy oil, or walnuts, still vegetarian people must take supplements.