Increasingly popular, vegetarianism is getting a lot of attention. However, it is nonetheless a diet that imposes restrictions on your daily diet. This is why it is important to educate yourself before becoming vegetarian. So what are the mistakes to avoid to best adopt a vegetarian diet?
Not knowing enough before becoming vegetarian.
Before starting any diet, it is essential to find out about it. There is no shortage of sources of information these days: read books, blog articles on the subject, talk to health professionals such as dieticians or your GP. Your choice to become vegetarian will directly impact your health. This is why it is essential to have as much information as possible beforehand in order to best adopt this new way of life!
Not compensating enough for your intake of certain nutrients.
Proteins are made up of amino acids. There are 20 different ones, 8 of which are essential. This means that these must be provided through your diet. Although animal proteins contain all essential amino acids in large quantities, this is not the case with plant proteins which may be deficient in some of these essential amino acids. Cereals, for example, are generally deficient in lysine while legumes are deficient in methionine and tryptophan. Oats, for their part, are deficient in lysine while chickpeas are deficient in methionine and tryoptophan.
So although vegetarians have the possibility of consuming animal proteins through dairy products (milk, yogurt, cheese) and eggs, it is advisable to combine legumes (lentils, peas) and cereals (rice, oats) to guarantee optimal amino acid coverage. At Feed., all products contain legumes and cereals to provide you with all these essential amino acids.
Additionally, stopping eating meat and fish may tempt you to compensate with other sources of protein such as cheese. However, although rich in animal proteins and calcium, this food is also rich in saturated fats. Too much cheese consumption can therefore be the cause of the development of hypercholesterolemia. Additionally, because cheese is high in fat, it is easy to see your daily calorie intake increase quickly following heavy consumption, which can lead to unwanted weight gain. It is important to ensure that you maintain a balanced and varied diet.
Do not take food supplements during a vegetarian diet.
As a vegetarian, it is very common to be deficient in certain vitamins and minerals which are present only or mainly in products of animal origin such as vitamin B12, omega 3 or zinc. Vitamin B12 is essential for proper brain function and the development of the nervous system while omega 3 has a recognized protective effect on the cardiovascular system. As for zinc, it is an effective antioxidant.
It is therefore necessary to monitor yourself or contact your doctor to assess the risk of deficiency in these macronutrients and, if necessary, resort to adequate supplementation (food supplements).
Did you know ?
Regarding omega 3, you can consume rapeseed, olive, hazelnut, flax or even hemp oils for example. At Feed., our meals provide you with between 20 and 33% of your daily vitamin and mineral needs.
Eat the same thing all the time when starting a vegetarian diet.
It is common to see new vegetarians take refuge in a monotonous diet and eat the same thing every day for fear of deficiencies. Don't be afraid to discover new foods that fit perfectly into a vegetarian diet. It's not uncommon to discover new foods, dishes, and flavors when you change the way you eat. Don't be afraid to experiment!
In summary.
Becoming vegetarian is not complicated in itself, but it is an important life change that must be transitioned in the best possible way. To do this, the most important thing is to inform yourself and eat a varied and balanced diet! As with any diet ultimately.
