Food choice is based on nutritional requirements and food available in the different countries. Thus, the varieties of existing diets are countless, and trying to explain all of them here would mean making a long article.

Let's start with the basics; humans need a well-balanced diet consisting of carbohydrates, proteins, minerals, vitamins, and fats. There is not a single food that can provide all the nutrients the human body requires for growing and being healthy.

People know how to combine all ingredients to get the correct nutrients intake. For example, carbohydrates are sugars, fiber, and starches. They can be found in vegetables, seeds, nuts, grains, legumes, and fruits. Resistant starch supplements could also be considered to achieve the right amount of prebiotic fiber

Proteins are obtained from poultry, meat, seafood, eggs, whole grains, legumes, nuts, and seeds. Minerals and vitamins are found in almost all foods. Fats are presented in eggs, dairy products, oil extracted from vegetables, nuts and seeds.

Planning a balanced diet is the key to getting all nutrients. To that end, there exist several types of diets. Vegetarian, vegan, and carnivore diets are a few examples of the diet spectrum.

Vegan or Vegetarian?

Deciding what type of diet to follow is determined by personal taste, culture, beliefs, religious and ethical factors. Almost 80% of the world population eats some kind of meat, and only 8% decide on vegan or vegetarian diets.

There are different definitions of vegan and vegetarian diets. People tend to make personal interpretations of them, which results in extending the concept and creating diverse types of these food regimes.

For some, veganism is a lifestyle supporting animal welfare. It includes not only food concerns, but also avoiding clothing or any other animal uses. Vegans do not eat any animal-based food, even animal-produced products like dairy, eggs, and honey. They base their nutrition on fruits, vegetables, legumes, seeds, nuts and whole grains.

Vegetarianism has a somewhat wider food options. Generally, a vegetarian diet does not contain animal products such as meat, poultry, and fish, but can include animal-derived, like milk and honey. Besides this definition, some exceptions result in different variations.

One delicious way to explore these diets is by trying the best vegetable side dishes, which can complement many vegetarian meals and offer a well-rounded, flavorful experience. With so many variations to choose from, vegetarianism allows individuals to find what best fits their lifestyle and preferences.

Lacto-vegetarian: It excludes meat, poultry, fish and eggs. But it allows dairy food.
Lacto-Ovo vegetarian: It does not include meat, poultry, and fish. But eggs and dairy products are permitted.
Living food vegetarian: It is also known as a raw diet, meaning minimal food processing. This diet is based on fruits, vegetables, legumes, grains, nuts, seeds, fresh and unprocessed milk products.
Ovo-vegetarian: It does not contain meats, poultry, fish, and any dairy products.
Pesco-vegetarian: Pescatarian or pescetarian diet allows the consumption of fish and seafood.
Semi-vegetarian: It is also known as flexitarian. This type of vegetarianism is less restrictive; people can eat a limited amount of meat, poultry, or fish.

When following any of these food regimes, some concerns come up regarding the fulfillment of nutritional intake. However, people have learned how to solve this issue. They combine different types of foodstuff for getting the complete nutrients their body needs to remain healthy.

Vegetarian food options

Despite the vast variety of vegetarianism, the most popular one is Lacto-ovo vegetarianism. The reason behind this choice is due to the wide range of food options, contrary to the other limited types.

People who follow Lacto-ovo vegetarianism can build a complete diet plan that includes carbohydrates, proteins, minerals, vitamins, and fats. Their nutritional structure combines various sorts of food for getting balanced meals.

The most common combinations are formed on rice and beans, or rice and eggs. They are a powerful mix integrating all required nutrients.

If you are convinced of adopting the Lacto-ovo vegetarianism regime, this combination will be a good start. For example, rice is a well-known staple food rich in health benefits; and eggs are a complete protein, with a good amount of vitamins and minerals.

Recipes including these two main ailments are as nutritious as delicious. A simple dish can be egg on rice, or if you a more elaborated recipe, try the following:

Egg fried rice

Servings: 3 Prep time: 10 minutes Cook time: 10 minutes

Ingredients:

1 tablespoon of vegetable oil.
2 minced garlic cloves.
2 cups of cooked rice.
3 beaten eggs.
2 tablespoons of soy sauce.
1 tablespoon of oyster sauce.
1 teaspoon of sesame oil.
½ cup of frozen vegetables.
15 grams of butter.

Preparation:

In a saucepan, pour vegetable oil and cook at high heat.
Add cooked rice, garlic, and fry for 5 minutes.
Incorporate the beaten eggs into a side of the saucepan. Cook them and then combine them with the rest of the ingredients in the saucepan.
Add oyster sauce, soy sauce and sesame oil, stirring very well.
Incorporate frozen vegetables and cook until they are cooked.
Finally, pour butter and mix.
Serve immediately.