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The following indications are for information purposes EXCLUSIVELY and are not intended to replace the opinion of professional figures such as doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of CUSTOMIZED food therapies.
Vegetarian diet
Therefore, the vegetarian diet is NOT a food regime WITHOUT food of animal origin and, unlike other similar currents of thought, it is sustainable and potentially balanced.
The vegetarian diet is NOT a vegan diet (which, in addition to animal products, also renounces ALL derivatives), nor a raw food diet (based only on raw fruits and vegetables), or a fruit diet (only allows fruit, oilseeds and sprouted seeds) or an eco-vegan diet (vegan diet that involves consuming ONLY products derived from organic farming).
Benefits and defects
The vegetarian diet is "apparently" a healthy diet; on the other hand, foreseeing the consumption of eggs and cheese (the 2 products of animal origin that contain more cholesterol and saturated fats), it could also be extremely rich in lipids of animal origin and, similarly to a traditional diet, induce even metabolic disorders of considerable magnitude.
However, if the consumption of eggs and cheese favors or is limited to: egg whites, light cheeses and ricotta from semi-skimmed milk, the vegetarian diet could represent a real panacea for the treatment of certain pathologies such as hypercholesterolemia and hypertension, while (in my opinion) could be more problematic in the treatment of Diabetes Mellitus type 2 and for obesity (due to the large volume of carbohydrates, and therefore of calories, ingested by means of cereals and related derivatives).
The vegetarian diet is a diet rich in antioxidants, pro-vitamins A (β-carotene), vitamin C, folic acid, potassium, magnesium, phytosterols and dietary fiber; moreover, the vegetarian diet has a decidedly favorable PRAL. On the other hand, it brings a significant amount of anti-nutritional elements (oxalic acid, phytates in general, tannins, etc., which chelano mainly iron and calcium, but also zinc and selenium), fructose as a simple sugar, and is low in iron " ferrous "(the most bioavailable), vit. B12 and vit. D.
Lastly, because of a modest amount, the poor protein intake; it, which manifests itself most prominently in veganism and its variants, becomes more complicated in the vegetarian diet ONLY if the portions of eggs and cheese are neglected. However, these foods could be subjected to a quantitative reduction due to an excess of saturated fats and / or cholesterol (with or without the presence of related pathologies); in this case, the quantity and / or biological value of the food proteins will hardly be sufficient to maintain the optimal state of health.
NB . The sports diet of the sportsman MUST be meticulously calculated to comply with all the nutritional requirements of the case, making use of food supplements if necessary.
Useful supplements
As anticipated, the vegetarian diet may require supplementary food support; in case of higher than average needs, they may be indispensable:
- Calcium and vit. D, especially in subjects with special or para-physiological physiological conditions: climacteric syndrome and osteoporosis risk, pregnancy and lactation, etc.
- Ferrous iron or heme iron, for fertile and anemic women, as well as for pregnant women
- Vit. B12, for fertile and anemic women, and in view of pregnancy or lactation
- Essential amino acids, to raise the biological value of dietary proteins in case of higher than normal requirements.
Vegetarian diet: example
- Unemployed and sedentary: he wants to stop eating meat, fish, shellfish and crustaceans.
| Sex | F | |||
| Age | 28 | |||
| Stature cm | 170 | |||
| Wrist circumference cm | 15.4 | |||
| Constitution | Normal | |||
| Stature / wrist | 11 | |||
| Morphological type | lanky | |||
| Weight kg | 60.3 | |||
| Body mass index | 20.9 | |||
| Desirable physiological body mass index | 20.9 | |||
| Desirable physiological weight kg | 60.4 | |||
| Basal kcal metabolism | 1384 | |||
| Coefficient of physical activity level | 1.42 | |||
| Kcal energy expenditure | 1965 | |||
| Diet | NORMO CALORICA | 1965Kcal | ||
| Lipids | MAX 30% | 589, 5Kcal | 65, 5g | |
| Protein | 1.2g / kg | 289, 9Kcal | 72, 5g | |
| Carbohydrates | 55.3% | 1085, 6kcal | 289, 5g | |
| Breakfast | 15% | 295kcal | ||
| Snack | 7-8% | 148kcal | ||
| Lunch | 35% | 687kcal | ||
| Snack | 7-8% | 148kcal | ||
| Dinner | 35% | 687kcal | ||
Example Vegetarian Diet - Day 1
| Breakfast, about 15% kcal TOT | |||
| Skim milk, 2% lipids | 300ml, 150.0kcal | ||
| Oats | 40g, 155.6kcal | ||
| Snack, about 7-8% kcal TOT | |||
| Kiwi | 100g, 61.0kcal | ||
| Skimmed milk yogurt, 5.7g of protein per 100g | 125g, 70.0kcal | ||
| Lunch, about 35% kcal TOT | |||
| Pasta with tomato sauce | |||
| Semolina pasta | 80g, 284, 8kcal | ||
| Tomato puree | 100g, 24.0kcal | ||
| Parmigiano | 10g, 39.2kcal | ||
| Lettuce | 70g 12.6kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
| Bread type 00 | 60g, 159.6kcal | ||
| Snack, about 7-8% kcal TOT | |||
| Kiwi | 100g, 61.0kcal | ||
| Skimmed milk yogurt, 5.7g of protein per 100g | 125g, 70.0kcal | ||
| Dinner, about 35% kcal TOT | |||
| Chickpeas stewed with boiled eggs | |||
| Canned chickpeas, drained | 300g, 300.0kcal | ||
| Chicken egg (whole) | 50g, 71.5kcal | ||
| Fennel, bulb | 150g 46, 5kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
| Bread type 00 | 30g, 79.8kcal | ||
Example Vegetarian Diet - Day 2
| Breakfast, about 15% kcal TOT | |||
| Skim milk, 2% lipids | 300ml, 150.0kcal | ||
| Corn flakes | 40g, 144.4kcal | ||
| Snack, about 7-8% kcal TOT | |||
| Apple, with peel (1/2) | 100g, 52.0kcal | ||
| Skimmed milk yogurt, 5.7g of protein per 100g | 125g, 70.0kcal | ||
| Lunch, about 35% kcal TOT | |||
| Mushroom risotto | |||
| White rice with short grain | 80g, 286.4kcal | ||
| Champignon mushrooms | 100g, 22.0kcal | ||
| Parmigiano | 10g, 39.2kcal | ||
| Red radish | 70g 16.6kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
| Bread type 00 | 60g, 159.6kcal | ||
| Snack, about 7-8% kcal TOT | |||
| Apple, with peel (1/2) | 100g, 52.0kcal | ||
| Skimmed milk yogurt, 5.7g of protein per 100g | 125g, 70.0kcal | ||
| Dinner, about 35% kcal TOT | |||
| Stewed and pecorino borlotti beans | |||
| Canned beans, drained | 300g, 273, 0kcal | ||
| Pecorino Roman cheese | 30g, 116.1kcal | ||
| Artichokes (traditional French) | 200g 70.5kcal | ||
| TOT extra virgin olive oil | 10g, 90.0kcal | ||
| Bread type 00 | 30g, 79.8kcal | ||
Example Vegetarian Diet - Day 3
| Breakfast, about 15% kcal TOT | |||
| Skim milk, 2% lipids | 300ml, 150.0kcal | ||
| Oats | 40g, 155.6kcal | ||
| Snack, about 7-8% kcal TOT | |||
| Clementina | 100g, 47, 0kcal | ||
| Skimmed milk yogurt, 5.7g of protein per 100g | 125g, 70.0kcal | ||
| Lunch, about 35% kcal TOT | |||
| Boiled potatoes | |||
| Semolina pasta | 400g, 308.0kcal | ||
| Parmigiano | 10g, 39.2kcal | ||
| Rocket salad | 70g 17, 5kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
| Bread type 00 | 60g, 159.6kcal | ||
| Snack, about 7-8% kcal TOT | |||
| Clementina | 100g, 47, 0kcal | ||
| Skimmed milk yogurt, 5.7g of protein per 100g | 125g, 70.0kcal | ||
| Dinner, about 35% kcal TOT | |||
| Stewed lentils | |||
| Canned lentils, drained | 300g, 248, 0kcal | ||
| Egg whites omelette | |||
| Egg whites, in brik, pasteurized | 150g, 72.0kcal | ||
| carrots | 150g, 61.5kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
| Bread type 00 | 30g, 79.8kcal | ||
Example Vegetarian Diet - Day 4
| Breakfast, about 15% kcal TOT | |||
| Skim milk, 2% lipids | 300ml, 150.0kcal | ||
| Corn flakes | 40g, 144.4kcal | ||
| Snack, about 7-8% kcal TOT | |||
| Pears (1/2) | 100g, 58kcal | ||
| Skimmed milk yogurt, 5.7g of protein per 100g | 125g, 70.0kcal | ||
| Lunch, about 35% kcal TOT | |||
| Polenta with cream cheese | |||
| corn flour | 80g, 289.6kcal | ||
| Cream cheese | 50g, 171.0kcal | ||
| Valerian | 70g 12.6kcal | ||
| TOT extra virgin olive oil | 10g, 90.0kcal | ||
| Bread type 00 | 60g, 159.6kcal | ||
| Snack, about 7-8% kcal TOT | |||
| Pears (1/2) | 100g, 58kcal | ||
| Skimmed milk yogurt, 5.7g of protein per 100g | 125g, 70.0kcal | ||
| Dinner, about 35% kcal TOT | |||
| Peas with braised onion | |||
| Canned peas, drained | 300g, 204.0kcal | ||
| onions | 200g, 52.0kcal | ||
| Fresh ricotta | |||
| Cow ricotta, from semi-skimmed milk | 80g, 110.4kcal | ||
| Fennel, bulb | 150g 46, 5kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
| Bread type 00 | 30g, 79.8kcal | ||
Example Vegetarian Diet - Day 5
| Breakfast, about 15% kcal TOT | |||
| Skim milk, 2% lipids | 300ml, 150.0kcal | ||
| Oats | 40g, 155.6kcal | ||
| Snack, about 7-8% kcal TOT | |||
| Kiwi | 100g, 61.0kcal | ||
| Skimmed milk yogurt, 5.7g of protein per 100g | 125g, 70.0kcal | ||
| Lunch, about 35% kcal TOT | |||
| Pasta with peppers | |||
| Semolina pasta | 80g, 284, 8kcal | ||
| Mixed peppers, raw | 100g, 22.0kcal | ||
| Parmigiano | 10g, 39.2kcal | ||
| Lettuce | 70g 12.6kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
| Bread type 00 | 60g, 159.6kcal | ||
| Snack, about 7-8% kcal TOT | |||
| Kiwi | 100g, 61.0kcal | ||
| Skimmed milk yogurt, 5.7g of protein per 100g | 125g, 70.0kcal | ||
| Dinner, about 35% kcal TOT | |||
| Lupins with boiled eggs | |||
| Boiled, peeled and drained lupins | 300g, 342, 0kcal | ||
| Chicken egg (whole) | 50g, 71.5kcal | ||
| Endive | 150g 25, 5kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
| Bread type 00 | 30g, 79.8kcal | ||
Example Vegetarian Diet - Day 6
| Breakfast, about 15% kcal TOT | |||
| Skim milk, 2% lipids | 300ml, 150.0kcal | ||
| Corn flakes | 40g, 144.4kcal | ||
| Snack, about 7-8% kcal TOT | |||
| Apple, with peel (1/2) | 100g, 52.0kcal | ||
| Skimmed milk yogurt, 5.7g of protein per 100g | 125g, 70.0kcal | ||
| Lunch, about 35% kcal TOT | |||
| Spinach rise | |||
| White rice with short grain | 80g, 286.4kcal | ||
| Spinach, frozen | 100g, 23.0kcal | ||
| Parmigiano | 10g, 39.2kcal | ||
| Red radish | 70g 16.6kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
| Bread type 00 | 60g, 159.6kcal | ||
| Snack, about 7-8% kcal TOT | |||
| Apple, with peel (1/2) | 100g, 52.0kcal | ||
| Skimmed milk yogurt, 5.7g of protein per 100g | 125g, 70.0kcal | ||
| Dinner, about 35% kcal TOT | |||
| Tempeh and pecorino | |||
| Tempeh | 200g, 332, 0kcal | ||
| Pecorino Roman cheese | 30g, 116.1kcal | ||
| Artichokes (traditional French) | 200g 70.5kcal | ||
| TOT extra virgin olive oil | 10g, 90.0kcal | ||
| Bread type 00 | 30g, 79.8kcal | ||
Example Vegetarian Diet - Day 7
| Breakfast, about 15% kcal TOT | |||
| Skim milk, 2% lipids | 300ml, 150.0kcal | ||
| Oats | 40g, 155.6kcal | ||
| Snack, about 7-8% kcal TOT | |||
| Clementina | 100g, 47, 0kcal | ||
| Skimmed milk yogurt, 5.7g of protein per 100g | 125g, 70.0kcal | ||
| Lunch, about 35% kcal TOT | |||
| Pasta with cheese | |||
| Semolina pasta | 400g, 308.0kcal | ||
| Parmigiano | 10g, 39.2kcal | ||
| Rocket salad | 70g 17, 5kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
| Bread type 00 | 60g, 159.6kcal | ||
| Snack, about 7-8% kcal TOT | |||
| Clementina | 100g, 47, 0kcal | ||
| Skimmed milk yogurt, 5.7g of protein per 100g | 125g, 70.0kcal | ||
| Dinner, about 35% kcal TOT | |||
| High-protein pizza (Alice's recipes, visible on my-pesronaltrainer TV) | |||
| High-protein pizza, dough and raw ingredients | 300g, 521.4kcal | ||
| carrots | 200g, 82.0kcal | ||
| TOT extra virgin olive oil | 10-15g, 90.0-135, 0kcal | ||
