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Vegan Diet- Definition, Types, Planning, Recommended Amount, and More

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Vegan Diet are becoming increasingly popular. The reasons for a vegetarian diet vary, but they have health benefits such as reducing the risk of heart disease, diabetes, and some cancers.

However, some vegetarians rely heavily on processed foods containing high calories, sugars, fats, and sodium. They may not eat sufficient fruits, vegetables, whole grains, and calcium-rich foods, resulting in losing the nutrients in these foods.

But with little planning, a vegetarian diet can provide for people of all ages, including children, adolescents, pregnant women, and nursing mothers. It’s essential to be aware of your nutritional needs to plan a suitable diet for those needs.

Types of Vegan Diet

When individuals think about a vegetarian diet, they usually think of a diet that doesn’t contain meat, chicken, or fish. However, plant diets differ in the foods they include and foods that exclude them:

Plant diets based on dairy products exclude meat, fish, chicken, and eggs, as well as the foods they contain. It includes dairy products such as milk, cheese, butter.

Egg-based plant diets exclude meat, chicken, seafood, and milk derivatives and allow eggs.

Plant diets based on milk and eggs exclude meat, fish, and chicken and allow milk and egg derivatives.

Fish-based diets exclude meat, poultry, milk derivatives, and eggs and allow fish.

Pure plant diets exclude meat, chicken, fish, eggs, milk derivatives, and foods containing these products.

Some people follow a semi-vegetarian diet, which is primarily plant-based but includes meat, milk derivatives, eggs, chicken, and sometimes fish or in small quantities.

Planning a healthy vegan diet

To get the maximum out of your vegan diet, choose a variety of healthy plant foods, such as fruits, vegetables, legumes, nuts, and whole grains. At the same time, reduce unhealthy options, such as sugar-sweetened beverages, fruit juices, and refined grains. If you need help, a listed dietitian can help you develop the proper vegetarian diet.

Keep in mind that the more preventive your diet is, the more difficult it is to get all the nutrients you need. A purely vegetarian diet, for example, excludes all sources of natural foods containing vitamin B-12, as well as milk products that are good sources of calcium.

To make sure your diet contains all your body needs, pay special attention to the following nutrients:
Calcium and vitamin D

Calcium helps build and maintain strong teeth and bones. Milk and its derivatives are of the highest value of calcium. However, when eaten in sufficient quantities, dark green vegetables, such as currants, cabbage vegetables, and broccoli (green cauliflower) are good plant sources. Other options are rich and calcium-boosting products, such as juices, breakfast cereals, soy milk, and tofu.

Vitamin D also plays a vibrant role in bone health. Vitamin D is extra to cow’s milk and some types of rice milk and soy, and some breakfast cereals and margarine. Be sure to read food labels.

Recommended amounts for each food group

An integrated vegetarian diet A vegetarian diet remains based on plant foods that include vegetables, fruits, grains, seeds, nuts, peas, and dry legumes,[4] and the following is an explanation of the integrated vegetarian diet: The recommended amounts for each food group can cover all the needs of the body.

Of nutrients when following a vegetarian diet; By diversifying the foods consumed and eating the appropriate quantities of them to protect the body’s caloric needs, by following the recommendations of food groups according to age, gender, and level of physical activity. Zinc, iron, and vitamin B12.

Diversification in the plant system

Diversification in the consumption of foods is necessary when following a vegetarian diet; Where some nutrients are initiate in small quantities in plant sources, or the body absorbs them less quickly than those available in meat or fish, and contrary to what is predictable, most vegetarians get adequate amounts of protein and calcium found in milk products.

Still, if a vegetarian diet remains tracked without proper planning, consulting a nutritionist or a doctor, the level of consumption of some essential nutrients may be less than the amount that the body needs from them. These elements include; Iron and vitamin B12.

Hence the vegetarian diet is known as abstaining from eating one or more types of animal origin, especially meat. It has many health benefits; For example: reducing the risk of contracting some diseases.

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