Healthy Diet and the Associated Risks for Omnivorous, Vegetarian and Vegan Diet

A healthy and balanced diet is one that provides the essential nutrients that the body needs to function properly, maintain health and prevent disease. This type of diet includes a variety of foods from all food groups in appropriate proportions. It refers to a general eating pattern that promotes health and well-being. It doesn't necessarily involve strict restrictions, but rather adopting eating habits that support long-term health.

List of contents:

Introduction.
What is the most complete or recommended diet: omnivorous, vegan or vegetarian?
Who should avoid vegetarian or vegan diets?

Introduction:

The key to a healthy and complete diet, whether omnivorous, vegetarian or vegan, lies in planning and variety. It is essential to obtain a wide range of essential nutrients through various food sources.

A diet must be adapted to the specific needs of each person, considering factors such as age, gender, level of physical activity and any health conditions. It is essential to remember that a healthy and balanced diet is part of a healthy lifestyle that also includes regular physical activity and other healthy habits.

There is a general tendency to confuse a healthy diet with a nutritional diet. A dietary diet can simply refer to the eating patterns of a person or group of people, regardless of whether they are healthy or unhealthy. Likewise, there is a myth that the term "diet" is associated with weight loss, but in a broader context, it simply refers to a person's usual eating patterns. Therefore, risks are run with real consequences in the deterioration of people's health when any type of healthy diet is adopted without a prior evaluation of health conditions and without the implementation of the diet as a result of advice and treatment. follow-up with a qualified nutritionist.

What is the most complete or recommended diet: omnivorous, vegan or vegetarian?

There is no single diet that is the most complete or recommended for everyone, as dietary needs may vary depending on individual factors, personal preferences, health conditions, and specific goals. Each type of diet has its own characteristics and potential benefits. Here are some aspects of each type of diet:

Omnivorous Diet:

It includes a wide variety of foods, both animal and plant origin.

It may be easier to get certain essential nutrients like vitamin B12, heme iron, and omega-3 fatty acids from animal sources.

It offers flexibility in terms of food choices.

Vegetarian diet:

It excludes meat but includes plant-based products, such as fruits, vegetables, legumes, grains, and dairy (in some cases).

It requires special attention to the intake of protein, vitamin B12, non-heme iron and calcium, which are often found in foods of animal origin.

It may be chosen for ethical and environmental reasons.

Vegan Diet:

Excludes all products of animal origin, including meat, dairy, eggs and honey.

It requires careful planning to ensure adequate intake of protein, vitamin B12, non-heme iron, calcium, zinc and omega-3 fatty acids.

It is often chosen for ethical and environmental reasons.

Who should avoid vegetarian or vegan diets?

In general, most people can follow a vegetarian or vegan diet healthily if planned properly to ensure intake of all essential nutrients. However, there are some cases where certain people may need to take extra precautions or avoid either of these two diets without proper supervision.

People who should avoid vegetarian diets:

With severe food allergies or intolerances:

Those with severe food allergies may find it more difficult to obtain a balanced diet if entire food groups are eliminated, such as dairy products, eggs or nuts. In such cases, careful planning and consultation with a healthcare professional are essential.

With specific nutritional needs:

Some medical conditions may require specific nutritional needs that may be more challenging to meet on a vegetarian diet. For example, people with kidney disease may need protein restrictions, and those with thyroid disease may require adequate iodine intake.

With difficulties obtaining essential nutrients:

Some people may have difficulty obtaining certain essential nutrients from plant sources. This includes nutrients such as vitamin B12, heme iron (found in animal foods), or omega-3 fatty acids.

Pregnant or lactating women with severe dietary restrictions:

Pregnant and lactating women have additional nutritional needs, and following a vegetarian diet may require careful planning to ensure these needs are met.

Children and adolescents in stages of growth:

During periods of rapid growth, it is essential to ensure adequate nutrient intake, and some people may find it more challenging to achieve this on a vegetarian diet.

People who should avoid vegan diets:

Growing children and adolescents:

During periods of rapid growth, it is essential to ensure adequate intake of essential nutrients such as protein, calcium, iron and vitamin B12. Parents should pay special attention to ensure that children receive all the nutrients necessary for healthy development.

Pregnant and lactating women:

During pregnancy and breastfeeding, there are additional nutritional needs. Ensuring you get enough iron, calcium, vitamin B12, folic acid and protein is crucial for the development of the fetus and the well-being of the mother.

Old people:

As people age, they may face challenges in absorbing certain nutrients, such as vitamin B12. It is important for older adults to get enough essential nutrients, and some people may have difficulty doing so on a vegan diet.

With specific medical conditions:

Some medical conditions can affect nutrient absorption. Those with conditions such as celiac disease, gastrointestinal disorders, or illnesses that require controlled intake of certain nutrients may need adjustments to a vegan diet.

With a history of eating disorders:

Those who have or have had eating disorders may require special attention when adopting restrictive diets. It is important to ensure a healthy relationship with food and receive professional guidance.

In any case, before making significant changes to your diet, especially when adopting any of these diets, it is advisable to consult with a health professional or dietitian. They can provide personalized guidance and ensure that all individual nutritional needs are met.