Tip 3 : Vegetarian food

We sometimes make choices 🤔🤔🤔... the choice to no longer eat this or that food for example ... Today I'm going to talk about VEGETARIAN FOOD!

Let me make it clear in passing that I am not talking ... and will never talk 😳😳😳... about dieting!!!

Besides, we agree, it's not a diet but rather a life choice ...

If you are a vegetarian, you have basically excluded meat 🥩 fish 🐟 as well as seafood 🦐 from your plate... but maybe eggs🥚and/or dairy 🐄 too?

Your menus therefore consist of fruits 🍎 vegetables 🥦 grains 🌾, nuts, seeds, legumes (grains), seaweed 🌊 mushrooms 🍄and soy + its derivatives.

This diet has certain 👍👍👍 benefits, such as the prevention of certain chronic diseases: digestive, cardiovascular, cancer, obesity ⚖️⚖️⚖️...

... IF and only IF ... it is balanced ...

This is worth considering as it is not always the case 🧐🧐🧐...

So here are some tips for a vegetarian meal full of goodness 🥗🥗🥗 :

➡️ Don't push too hard on the hidden sugars: bread 🥖 pasta 🍝 rice 🍛 potato 🥔 sweet potato🍠...

➡️ Get enough protein ...✋✋✋✋STOOOOP ✋✋✋... ultra important point ... so a little biology reminder 👩🔬🧫👩🔬:

A protein is composed of amino acids.

There are 20 of them and we are unable to synthesize 9 of them.

We must therefore find these 9 great absentees 🥲in our food ... except that ... these 9 deserters 🥲🥲🥲 are all present in animal proteins ... BUT NOT in plant proteins 😬 Darn it then 😬... with a few rare exceptions ... phew 😅!

And, we need protein to live!!!

So what to do❓❓❓Eat some bidoche🥓 🍗 🍖???

But no 👉 Small problem - big solutions 😁😁😁!!!

All you have to do is sensibly combine 🤓🤓🤓 plant proteins so that they complement each other ...

If you heard them talking it would sound something like this:

🗣 "you have that one I don't have but I have that one you don't have ... let's team up!!!"🗣 .

You will have understood, this will be even more important if you don't eat eggs 🥚or dairy products!

So concretely, what does it look like ❓❓❓

A great principle: combine legumes (grains) with cereals and/or with oleaginous fruits ... here are some examples:

✅ Lentils, beans, peas, chickpeas + cereals wheat, rice, corn, oats, rye, buckwheat, etc.

✅ The same + nuts, hazelnuts, almonds, peanuts, cashews, etc.

BUT ... some plant proteins are complete ... and yes, there are, here they are :

✅✅✅ Soy and its derivatives (tofu, tempeh, miso, vegetable meat), quinoa, sprouts and germinated seeds, buckwheat, millet, amaranth, hemp seeds, Mung beans.

From a nutritional balance point of view, no need to combine them ... but hey ... I don't know about you but I'm not going to end up with a plate of sprouted seeds as a simple meal 🤣😂🤣!!!

That's for the protein, there are still two important points ✌️✌️✌️:

➡️ Iron and vitamin B12 intake.

The iron present in plants is not well absorbed by your digestive system and the only sources of B12 are of animal origin (meat, fish and seafood, offal and eggs) ... you will have understood if you don't eat eggs it will be even more difficult 🤯🤯🤯... a B12 supplementation will probably be necessary 💊💊💊.

... well, well ... how do you do it then ❓❓❓

✅ Increase your iron intake: legumes, tofu, figs, oil fruits, dried apricots, cereals, green leafy vegetables (e.g. spinach, cabbage), seaweed, dark chocolate, etc.

✅ Pair with vitamin C rich foods to improve absorption: parsley, peppers, citrus fruits, kiwi, tomatoes, broccoli, etc.

🛑 Beware 🛑 Black tea 🍵diminishes iron absorption, so avoid drinking tea with food!

Anyway, I would advise you occasionally to go for a blood test 💉💉💉and check: full blood count, ferritin and vitamin B12, possibly calcium ...

Yes, deficiencies are still numerous 🧐.

Come on, long live the vegetables 🥕🥒🍆!

A good day to you all 👋 👋 👋. I say to you ✨✨✨Miam la Vie and see you soon ✨✨✨!!!