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Create a vegetarian menu

TC Talk 12: Create a vegetarian menu

Mireia Cervera 22 February 2018

On February 20, our restaurant Teresa Carles Lleida, opened its doors to celebrate Teresa Carles Talk 12: How to prepare a complete vegetarian menu; from the hand of the Dietitian-Nutritionist Esther Vives, specialized in foodn vegetarian and vegan.

We all want to eat healthy, but it is not always easy to prepare a balanced menu according to the recommendations of an expert. Planning what we eat throughout the week allows usyou will eat in a healthy and balanced way. In this Talk, Esther Vives explained to us in an easy, but rigorous way, the keys to eating vegetarian and balanced, so that we do not lack nutrients.

The speaker began by saying that although muchSometimes you hear comments that question the viability of a vegetarian diet (you will lack iron, protein, vitamin B12 ...), the positioning of different scientific associations, such as the American Association of Diethics, they are very clear: "Both a well-planned vegetarian and vegan diet are healthy, nutritionally correct and can provide health benefits in the prevention and treatment of some diseases." <br />
Vegetarian diets are broadly defined as those that exclude all types of meat, including poultry, fish, and shellfish. But there are several different types; Well, there are those that include dairy products and eggs (dietlacto-vegetarian or ovo-lacto-vegetarian), or the strict ones that do not consume any type of food of animal origin.

well-planned vegetarian and vegan diets are healthy, nutritionally correct, and can provide health benefits


Esther Vives explained to us that a complete and adequate vegetarian diet must respect the quantity and quality of proteins that it contributes to the body. Therefore, you should include legumes, nuts, and soybeans. On the other hand, you must guaranteear a correct absorption of minerals such as iron, calcium, in addition to vitamin D and vitamin B12.

The traditional food pyramid is an easy and visual resource that gives us an idea of what foods we should consume regularlyand which should be reserved for occasional intakes. We can also use the Harvard Healthy Plate. With these resources it is easy to prepare a healthy and balanced vegetarian menu.

Esther concluded that both aA vegetarian and vegan diet, well planned, are healthy, nutritionally correct and can provide health benefits in the prevention and treatment of some diseases.

if you couldn'tand attend the event or simply want to see the Talk again, do not miss our YouTube channel, where we are publishing our talks.

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Mireia Cervera Nutritionist Teresa Carles Healthy Foods Group - Flax & Kale

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