Vegetarians tend to consume a lower percentage of fat (especially saturated fat), but larger amounts of fruits, vegetables, whole grains, oilseeds, soy products and phytonutrients than non-vegetarians. Proteins can be covered from beans, peas, soy products, nuts and seeds.
Leafy green vegetables are the foods that provide the greatest amount of calcium and iron for vegetarians: broccoli, Chinese cabbage, kale, parsley, spinach). You must pay particular attention several nutrients difficult to eat by eating vegetarian -like B12 and vitamin D.
People who love animal products in their diet have an important source of essential amino acids and fail to cover their daily protein needs, much easier. “Meat is the ideal source of iron, vitamin B12 and vitamin D, unrivaled with vegetable food type.
Proteins enter the base cell structure of the body = the casing; contribute to the formation of enzymes, hormones and antibodies. In terms of protein sources that we have in a balanced diet, they should be:
– Chicken, 20 g protein / 100 g of meat;
– Turkey, 30 g protein / 100 g of meat;
– Organs, 20 g protein / 100 g;
– Red meat, about 20 to 25 g protein / 100 g of meat;
– Fish, approximately 20 g protein / 100 g of fish;
– Egg, 8 g of protein
– Milk, 3 g of protein / 100 ml of milk;
– Cheeses, about 15/20 – 30 g protein / 100 g of cheese (ascending from curd cheese to mature).
– Mushrooms, about 4 grams of protein / 100 g;
– Peas, about 4 grams of protein / 100 g;
– Beans, about 9 g protein / 100 g;
– Lentils, 9 g protein / 100 g;
– Chickpeas, 6 g protein / 100 g;
– Grain, 10 to 12 g protein / 100 g;
– Rice, 8.6 g protein / 100 g;
– Potato, 4 g protein / 100 g;
– Oilseeds, protein 15-20 g / 100 g
A vegetarian is basically a person who does not eat meat or animal products, but the types of vegetarian diets can vary greatly.
1. Vegans or vegetarians. Eat only plant foods: fruits, vegetables (dried beans, peas, lentils and chickpeas), cereals, grains and oilseeds.
2. Vegetarians. Eat plant foods and dairy products of animal origin such as milk and cheese.
3. Lacto-ovo vegetarians. Consume plant foods, dairy products and eggs.
4. Semi-vegetarians. Do not eat red meat, but they can include in their diet chicken or seafood along with plants, dairy products and eggs.