Sunday, August 16, 2009

Vegetarian Diet - Part III

Vegetarian Pyramid
Studies show that vegetarians in the whole world enjoy the greatest hope of life and incidence of chronic diseases is low in this category.

Vegetarian Pyramid is a real help in the correct combination of basic foodstuffs-cereals and vegetables to ensure all the nine essential amino acids in adequate quantities. According nutritionistilor, a healthy diet should contain all the essential nutrients in adequate quantities, so to prevent excess as well as nutritional deficiencies. In addition, the diet should promote a balanced intake of carbohydrates, fats and proteins to reduce the occurrence of chronic diseases.

• The three main categories of foods - fruits & vegetables, grain and legumes - should be consumed at each meal.
• The group seeds, nuts, vegetable oils and milk - foods can be consumed daily.
• Eggs and sweets can be consumed only a few times a week.
• The consumption of at least 6 glasses of water is indicated for ensuring a good state of health.
• Physical activity - performed regularly at an appropriate level for maintaining a healthy weights.
• Consumption of alcohol - wine, beer must be performed with moderatie, and the spirits, only occasionally.
• Vegetable oils untreated be consumed daily.
• Food supplements - by case, depending on age, gender and lifestyle are recommended especially vegetarians who consume milk and / or eggs (due to lack of vitamin D and B12).
• Food in all categories must be even more varied, to ensure intake of all nutrients needed body.

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