Vegetarian Diet

VEGETARIAN DIET

            The main defect of a vegetarian diet is that some vitamins and minerals can be found only in meat, but there are substitutes for this shortcoming. This diet implies giving up on meat and dairy products and choosing instead suitable food products in suitable quantities.

            You will have to eat rye or graham bread, and lots of vegetables. Also, fruit must not lack from your daily menu. Olive oil is recommended for preparing salads.

            Vegetables are very important for your eating habits, thus they must be consumed in the largest amounts possible. 2-4 servings should be consumed per day. You can even try different vegetables every week. Still, you should be careful with the sauce you put on the salad, it shouldn’t contain a lot of fats. You can replace mayonnaise with olive oil, pepper, garlic, apple vinegar.

            We recommend broccoli as a main source of vitamin A, vitamin C, potassium, iron and calcium. This diet, followed for a longer period of time, will improve your health and it will give you more energy. You will not be hungry because the fruits and vegetables are rich in fibers and water.

            Model for a food plan:

            Breakfast:

·         one tomato salad with fresh parsley.

Lunch:

·         vegetable soup with rye bread or a sandwich with soy products (tofu, meatballs).

·         cabbage salad.

Dinner:

·         one salad made from celery, carrots, olives, feta cheese and grated apple.

·         1-2 slices of toasted graham bread.

Snacks:

·         Carrot sticks, cucumbers, capsicum slices.

·         Fruit salad and muesli.

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