Choose the recommended portions you should include in your vegetarian food - nutrition vegetarian

In vegetarian diets and even in any type of diet, you will have to comply with certain degrees of nutrients to ensure that your body receives, as well as, you will have to take into account the limits and other considerations to be really healthy.

Cereals, tubers and roots

This group contains complex carbohydrates that are preferable over simple carbohydrates, which prevent the concentration of glucose [sugar] in the blood. Therefore, it is suggested to consume at least three servings per day for children and at least four servings per day for adults. Their intake will be adjusted to the energetic needs of each person. For example, the UN indicates that an athlete requires more servings than a sedentary person.

On the other hand, if you are a person who eats a vegetarian diet, it is preferable to choose foods fortified in key nutrients. Include different cereals, tubers and roots in each meal and choose different versions, for example, refined, wholemeal or sprouted, as they contain less phytates.

One serving of cereals, tubers and roots will provide 79 Kcal of energy, 15 grams of carbohydrates, 2 grams of protein and 0% fat.

Contribution of the legume group

Legumes are an important source of proteins of vegetable origin that act as a substitute group for this macronutrient. They can be introduced in portions distributed throughout the day, as part of the main meals or snacks. For this reason, a range of two to nine servings per day is recommended, depending on energy needs.

In that sense, in a vegetarian diet it is important to contemplate this group, since the variety should lie in the different types of legumes in their natural form and in the different presentations they have. For example, they can be found in flours, beverages, pastas or ferments. Legumes are foods rich in phytates, so it is necessary to vary their consumption.

There are some non-legume derivatives such as seitan that can be included in this group due to their nutritional composition, since they fulfill the same functions as the other foods in this group. The same applies to nutritional yeast, which is not derived from legumes and is widely used in vegetarian diets due to its protein and B-complex vitamins.

Fruits and vegetables

Vegetables are very important since they provide satiety and the necessary fiber, avoiding the excessive consumption of energy. In vegetarian diets it is convenient that their intake is accompanied with different liquids to avoid possible constipation caused by fiber.

There is a minimum recommended amount of vegetable portions to be consumed per day and there is no limit, since this group has low energy density, that is to say, large amounts of these foods have few calories. Therefore, eating them will provide you with: 25 Kcal, 4 g of carbohydrates, 2 g of protein and 0% fat.

On the other hand, the consumption of fruits is important in vegetarian cuisine due to their energy and carbohydrate intake. However, intake should be moderate, since they provide more calories and their excess could be harmful in the long term, with respect to body weight and other health indicators [blood glucose and triglycerides]. Thus, the general recommendation is to eat two to four servings per day, with fruits of different colors, mostly whole, and less in juices.

One serving of fruit provides 60 Kcal of energy, 15g of carbohydrates, 0% fat and protein.

Nuts, seeds, oils and other fats

The consumption of these foods should be controlled as they contain a high energy density. They are healthy but you must be clear about the amounts you can eat. In that sense, it is advisable to eat two to eight servings of fruits and seeds, two of which should be dietary sources of omega 3, such as chia seeds and flaxseed. If you can include their oils, much better. Of these, choose to consume three to eight servings of oils and other fats a day.

Nuts: As for the secondary group of nuts and seeds, as well as their flours, pastes and butters, one serving provides 70 Kcal of energy, 3 g of carbohydrates, 3 g of protein and 5 g of fats.

Fats and oils: The group of oils and other fats such as olives, avocado, coconut, chocolate and its derivatives, provide 45 Kcal of energy, 0 g of carbohydrates, 0 g of protein and 5 g of fats.

For both subgroups, their consumption can be daily and varied, in different presentations. In that sense, prefer the consumption of nuts and seeds as they will provide a little more protein.