Vegetarians and vegans;

The definition of vegetarian and vegan diet, the ideal vegetarian diet, the dietary supplement;

The distinction between vegetarian and vegan;

Food advices;

The risk of food deficiency for these types of diet.

Several scientific studies tend to show that vegetarians have a longer life expectancy than meat lovers and are less prone to chronic diseases.

These findings may simply reflect the fact that vegetarians are more attentive to their health.

In any case, everyone will be able to take advantage of a vegetarian diet one or two days a week.

The definition of these two types of diet:

Vegetarians do not consume meat or fish.

Vegans do not eat any animal products; in addition to the previous exclusions are eggs, milk and other dairy products, sometimes even honey.

Vegetarians:

The main problem for vegetarians is protein deficiency.

Protein requirements are about 60 to 80 g in a healthy adult, and are more important in certain circumstances such as adolescence, pregnancy and breastfeeding, overwork, intense sports.

While cereals, pulses and oleaginous fruits all contain proteins, they are usually incomplete because they lack one or more of the so-called essential amino acids that the body cannot produce.

To overcome this deficit, it is important to choose plant foods, to vary them, and to supplement them with eggs, milk and dairy products, which contain complete proteins.

If it is not necessary to eat them at all meals, it is wise to eat animal protein at least once a day, and to diversify the sources of vegetable protein during the day.

The ideal vegetarian diet:

From a nutritional point of view, the ideal vegetarian diet includes a wide variety of whole grains, fresh and dried vegetables, fresh fruits and oilseeds such as nuts, hazelnuts, etc. complete with dairy products, eggs and possibly soy.

Vegans:

People who do not consume any animal products may suffer from multiple nutritional deficiencies.

The body can to some extent adapt to this diet by assimilating nutrients more efficiently.

But some, such as calcium, mainly present in dairy products, can only be deficient, which poses problems, especially during growth.

The imbalance of the vegan diet is observed especially in the children, the teenagers, the pregnant women or who have little appetite.

In all these cases, supplements of mineral salts especially calcium, zinc, iron, copper and vitamins such as B12 A and D are essential.

But the coverage of protein needs remains problematic.

Food supplements:

To overcome these deficiencies, it is wise to provide a vitamin and mineral salt intake defined by a dietician according to the specific needs of each person.

Food advices:

Diversify your sources of protein.

Do not take tea or coffee during meals as these drinks may interfere with the assimilation of certain mineral salts.

Consume vegetables and dried fruits regularly such as lentils, beans, chickpeas, nuts, almonds, etc.

Eat fresh vegetables and fruits at least five times a day.

It is not always easy to balance a vegetarian diet, and even more vegan.

In particular, insufficient protein intake results in fatigue, lack of resistance and slowed growth in children and adolescents.

It is then advisable to consult a doctor or a dietician.

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