July 16, 2024

Vegetarians And Balance Diet

3 min read

After attending the first seminars held as part of the Healthy Lifestyle project, many people really thought about the need to form a full and varied diet. A very popular question at the seminars was how to organize a balanced diet without using animal products.

Let’s take a closer look at the main mistakes people make when choosing plant sources of food and understand how not to cause significant harm to health by setting priorities incorrectly.

First of all I will tell that it is possible to collect a vegetarian set of products, without breaking the basics of rational nutrition! Moreover, such products must be included in the diet of a follower of the usual, mixed diet. Extremes are very harmful to the body, avid meat-eaters harm their bodies no less than orthodox vegans.

I would like to note that the vegetarian position imposes on you a great responsibility – you must maintain a balance of proteins, fats and carbohydrates, as well as ordinary people, and use these nutrients in the same amount.

The judgment that the body itself will create everything necessary from one type of food, having restructured all the enzymatic reactions, is similar to the opinion that a person, jumping from the tower, will fly immediately. Everything should be thoroughly and slowly accustomed to.
In practice, however, it often turns out that an individual, having refused from meat, begins to replace the lack of calories through “everything that is not meat”, increases the number of baked goods, sweets, chocolate, etc.

Also, carbonated drinks are not banned in this case, which is fundamentally wrong! The composition of your diet should strive for rational content of macro nutrients: 1:1:3 (protein:fat:carbohydrate). “Bad” products (we always talk about them in workshops) must be banned. No excuses!

If a vegetarian is negligent about his diet, he has a better chance of falling down on protein than the average person, and we have already said what it is fraught with. Therefore, it is necessary to seriously understand the amino acid composition of plant products and collect a complete protein “as a designer”, combining different non-animal sources.

Fortunately, now the culture of vegetarian food is governed by a passion for natural, whole foods. This is, of course, a real treasure. Such products need to be added to your diet to all without exception.

And now I’m not talking about “superfoods” – green buckwheat, goji berries and chia seeds. I’m talking about closer and more familiar linseed, lentils, chickpeas and beans. This variety, I repeat, will benefit everyone!


Opponents of vegetarianism say that vegetable protein is deficient in amino acid composition and is absorbed for this reason is worse than the animal. Let’s leave this sentence for those who are illiterate in dietology!

The amino acid profile can be obtained to a full value very simply, as the designer of “Lego”. For example, soy protein is the champion in the content of many essential amino acids, except methionine.

For this reason, the total value of this protein drops significantly. Add methionine from dairy products or eggs to your soybean and you get a biologically stunning product. My advice: bake yourself pancakes made of soya flour with milk and eggs – a real dietary food product will work!


There are plenty of fats in vegetable food, you just need to keep an eye on their mandatory presence. Nuts, natural peanut butter (without margarine), flaxseed, etc. The only thing worth paying attention to is the essential fatty acids of the omega 3 family.

The main source of omega oil for humans is fish oil, while linseed oil contains a lot of omega 3, but not in the form of fish oil. If you want to be a real adept of health – use additives of both fish oil and linseed oil.

Only fish oil should not be obtained from cod liver or other species of fish – this oil can contain harmful impurities. Laminaria is a good source of omega 3 fatty acids for strict vegetarians.

Do not be lazy and at least once in your life, disassemble your diet by nutrients – it will be a real torch of truth in the darkness of food illiteracy for you. And also attend our events, where I give a lot of information on the correct calibration of my diet.