Vegetarian diet – The Region

A well-planned vegetarian diet is perfectly compatible with good health, regardless of the balance of the dietary option we choose. Choosing a vegetarian diet is not because you don’t like meat or on a whim, in most cases it implies an ethical, environmental and social commitment. Foods of plant origin are prioritized and those of animal origin that involve animal sacrifice are totally eliminated and those of animal origin that do not involve sacrifice (dairy products, honey, eggs) are reduced or eliminated. – Lacto-ovo-vegetarian – Ovo-vegetarian – Lacteo-vegetarian – Strict vegetarians – Vegan: goes beyond food, it is a lifestyle that respects animals and with a commitment that goes beyond food: synthetic fabric clothing, products not tested on animals … – Raw vegans: within strict vegetarians it would be a style in which they also take into account the way of preparing food. Vitamin B12: – Supplement 2000 micrograms weekly (cyanocobalamin) as a general recommendation (each case must be assessed in particular) – Eggs, dairy products, fortified foods Protein Important, it is not necessary to combine proteins in the same meal, it matters globally. – Egg – Dairy – Legumes and derivatives (soy: tofu, tempeh, textured soy, heura, …), nuts, seeds (hemp, chia…), quinoa Iron – Legumes – Green leafy vegetables – Nuts – *Combine with Vit C and avoid tea, coffee, dark chocolate in meals, separate intake Calcium – Legumes – Nuts – Tahini – Tofu – Green leafy vegetables – Dried figs – Enriched vegetable drinks – *Take with vitamin D Vitamin D – Sun exposure without protection – Omega 3 enriched drinks – Seeds (chia, flax) – Nuts – Avocado Recommendations for quality information: book “Vegetarians with science” by Lucía Martínez, website “Spanish Vegetarian Union”.