There are three basic diets done within the vegetarian diet:
- the vegetarian diet "narrow" or vegan;
- the milky-vegetarian diet;
- the milky-ovo-vegetarian diet
Assuming that diets too poor or lacking certain nutrients or too full of others are particularly hazardous to our health, the strictly vegetarian option is not recommended because it is considered incomplete without appropriate additions it raises the risk of major nutritional deficiencies.
They have some advantages however the milky-vegetarian diet and milky-ovo-vegetarian.
The milky-vegetarian diet associated plant milk and dairy products (cheese, milk, yogurt ...).
The milky-ovo-vegetarian diet associated plant milk and its derivatives and also uova.Se choosing a diet of this kind, or without meat but continuing to consume dairy products and eggs, nutritional intake are guaranteed.
In the vegetarian diet "narrow" (referred to as vegan or vegan) that is based solely on products of plant origin, being excluded all animal-derived foods are readily incurs protein deficiencies if not match regular cereals with legumes (eg wheat, rice, barley, chickpeas, beans, lentils) and may cause a fundamental nutrient deficiencies, such as vitamin B12, which is essential for the health of the nervous system cells.
So what to do? You should be advised to vegans to vary more food, start a vegetarian diet gradually, do not overlook the integrations as good quantities of dried fruits and vegetables to avoid possible deficiencies of iron, minerals and some vitamine.Olio oil to compensate for the lack of fat.