Diets vegetarian They are increasingly being chosen. According to a survey conducted by the Argentine Vegetarian Union (UVA) in 2020, 12% of the country's population were vegetarian also vegetarianAn increase of 3% compared to the previous year. Meanwhile, another 12% were recorded as flexitarians, meaning they had significantly reduced their meat consumption. However, when choosing this diet it is important to pay attention to nutrition and measure what is consumed, especially in times like this heat.
According to nutritionist Romina Stoppani (MN 7601) from Nutrición Simple, during… summer It is always important to incorporate foods that are high in water, vitamins and minerals. With heat or excessive temperatures, these essential components are lost through sweat. Therefore, the most important thing is to cover these types of micronutrients with food.
As a priority during this time, it indicates that you cannot stop including fruits and vegetables in your daily diet. But it indicates that it should be fresh, that is, it should not be cooked, boiled, stirred, etc., because it loses its properties and water content.
What are the risks of following a vegetarian or vegan diet in times of such heat?
The nutritionist explains that there are actually no additional risks to meat-free diets during this period summer. “Vegetarian diet or vegetarian“If it is organized by a dedicated professional, there will not be any kind of additional risk,” he stresses. Moreover, in this hot season, nutrients are replaced more or less in the same way as during the rest of the year.
There are no significant differences regarding omnivorous feeding during summerIt simply varies with different food groups. These groups must exist in certain quantities to meet people's needs. vegetarian And vegetarian thus being able to ensure that you do not suffer from any nutritional deficiencies. “But in summer In winter it will be the same,” the specialist points out.
What are the benefits of a meat-free diet during the summer?
It is recommended to reduce consumption of ultra-processed foods. According to the Ministry of Health, they are foods produced by combining processed ingredients (with preservation, preparation and/or fermentation methods to increase their shelf life or improve their sensory qualities) with very small quantities of unprocessed foods or minimally processed foods. They, in turn, contain added artificial ingredients with a high percentage of fats, salts and/or sugars or other additives such as preservatives, colorings and flavourings.
The nutritionist explains that ultra-processed foods include some meats such as cold cuts, sausages (ham, salami, mortadella), or processed meats (sausages, hamburgers, bacon). Therefore, it is ideal to reduce these types of products over a period summer Because it contains a high percentage of sodium.
In contrast, meat is considered a heavy food, especially fatty meats (lamb, pork) or very fatty cuts (grilled and chopped), because it requires longer to digest. This makes a person feel heavier and more tired, and can lead to bouts of heatstroke when it is too hot, when a person does not hydrate well, and when they do not consume enough fruits and vegetables.
What to include in herbivore diets and what can be prepared during the summer
The nutritionist points out that it is difficult to create an ideal menu because it depends a lot on each person, but there are six food groups that cannot be dispensed with. They are: legumes, whole grains, vegetables, fruits, nuts and seeds.
By consuming these six groups, one ensures that the diet is adequate and safe for any age, always keeping in mind the appropriate amounts and forms to replace certain important nutrients such as iron, calcium, zinc and proteins. Depending on the eating plan and gastronomic and cooking strategies, whether or not the bioavailability of nutrients, i.e. the body's ability to use certain nutrients, is preferred.
There are multiple ways to combine these ingredients, but salads and bowls are an easy, nutritious and light option you can try at home. summer. Here are some recipes recommended by Romina Stoppani.
This recipe includes legumes, in this case Turkish lentils, which are an important nutrient because they provide iron and are one of the bases of protein in meat-free diets. They also contain cabbage as a leafy green to provide calcium and raw vegetables — tomatoes and cucumbers — which add fibre, vitamins and minerals. The latter also contains organic acids that facilitate the process of converting iron from lentils. Another way to achieve this is to add citrus fruits, which provide vitamin C. Finally, the fats in avocados provide high-quality fatty acids that protect the heart, while sesame seeds provide calcium.
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Gourmet style salad
It contains finely shredded cabbage as a base of greens, green apples, tomatoes, green or black olives, and red onions. However, you can add avocado or cucumber. Also add herbs like coriander, basil, parsley and mint which add a lot of flavour. The sauce consists of natural yogurt or white cheese with lemon, mustard and chia seeds.
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Salad with yamani rice
Yemeni rice is essential for vegetarian diets, as it is rich in vitamins, calcium, phosphorus, magnesium, potassium, iron, fluoride and fibre. The salad also contains broccoli, eggs (optional for vegetarians), mushrooms, tomatoes, onions, carrots, and avocado. He also recommends seasoning with natural yogurt.
These recipes and many more are good alternatives to include on the list vegetarian Or vegetarian during this summer. The important thing is to eat the six basic food groups, and consult a specialist nutritionist on how to build an ideal personal diet.
