How to become a vegetarian, and receive all the necessary nutrients?

According to the survey, about 2.5% of Americans identify themselves as vegetarians, which means that they stick to a diet that excludes animal products. But experts still can not reach a consensus on this issue.

German Nutrition Society state that “when plant-based diet is difficult or even impossible to obtain an adequate supply of certain nutrients.” And the Academy of Nutrition and Dietetics says that everything is possible if “the diet is properly planned.”

Scientists have even compiled a list of 10 important components needed by the body of each person. This vitamin B12, protein, long-chain omega-3 fatty acid, riboflavin, vitamin D, calcium, iron, iodine, zinc and selenium. If you are a vegetarian, you should definitely make sure that you use all the items from this top.

See a dietitian

A vegetarian diet should be individualized, so we have to be consultation with a dietitian who specializes in vegetarianism. He has deeply examine your habits and diet. For example, some have an intolerance to certain foods, while others are too picky eating. All this must be taken into account when drawing up a diet plan. Inventory of food, which must hold a dietitian can help you determine whether you should enter into the diet vitamin supplements and which ones.

It is not necessary to independently develop a diet, and especially – to buy vitamins at its discretion. For example, an excess of zinc is able to suppress the immune system, reduce the level of “good” cholesterol, and even cause nausea, vomiting, loss of appetite, diarrhea and headaches, and too much calcium can lead to constipation, kidney stones and heart problems.

Be ready for any situation

Now there are plenty of places for fans of plant foods, but you should always be alert. Vegetarians are often faced with the problem of the lack of suitable products and therefore often skip meals (this includes unplanned situations outside the home). In order not to lose consciousness from hunger, always take it with a cruet stand with snack.

Experts also recommend a detailed study of all vegetarian place in town to pay a visit there in case of need. Alternatively, you can find the right coffee shop for GPS-navigator.

Buy the book with recipes

Vegetarians are deprived of a large number of ingredients at refusal of meat, fish, eggs and dairy products. With its arsenal a limited number of products, they prepare the same dishes every day. Uniformity in the diet, among other things, leads to the loss of a certain amount of microelements important for the organism. And one of the keys to meet your nutritional needs is precisely the variety.

For example, a salad with greens and vegetables would not be able to fully meet the needs of your body, but if you add legumes (beans, lentils or peas), nuts and seeds, range of nutrients will increase significantly.

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