Diet recommended by the Polish Food and Nutrition Institute
LightBox Vege diet
- a varied lacto ovo vegetarian diet excluding meat and fish while containing dairy products and eggs
- a wide range of foods from the five veggie groups: wholemeal grains, legumes, vegetables, fruit, nuts and seeds
- varied sources of quality plant protein: legume seeds, tofu, seitan, tempeh
- with original recipes of the world’s healthiest Mediterranean diet
- counted for calories and around 80 macro-/micronutrients
- 1000, 1200, 1500 or 2000 kcal
- 5 or 4 meals a day (no breakfast – After Ten, no evening meal – Office)
- including or not including weekends
In order to make sure that your body functions properly, you need to supply yourself with the right amounts of specific nutrients. Those nutrients are found in food products in various proportions. For instance, plant products are a good source of fibre, essential unsaturated fatty acids, vitamins E and C as well as folates, whereas animal products provide high-quality proteins, vitamins B12, D and calcium. Reducing the latter in the lacto ovo vegetarian diet makes such a diet much harder to balance compared to a traditional diet, sometimes resulting in the necessity to use fortified products – enriched with the missing ingredients, or to supplement those ingredients.
The LightBox team of dietitians developed a balanced lacto ovo vegetarian nutrition plan, based on norms and recommendations by the Food and Nutrition Institute. We used various ingredients providing quality protein, such as legume seeds or soy products like tofu. We also included in the menu some products that are less popular and harder to get even for vegetarians, like seitan, which is almost pure wheat protein, containing only 2% of fat, 3.5% of carbohydrates and large quantities of fibre.
Coming next week on our Vege Menu:
Honey and sesame tofu, steamed vegetables, green bulgur wheat
Courgette baked with feta-style cheese, steamed vegetables, red rice
Pumpkin cream of soup
Cabbage rolls with lentils and buckwheat filling in tomato sauce, mini carrots
Millet-and-cheese chops with peppers and rocket, cocktail tomatoes with pumpkin seeds
Panna cotta with fruit mousse
Seitan in almond sauce, black rice, carrots and peas
Tagliatelle with champignons and tomatoes, lettuce
Wholemeal pasta, broccoli and dried tomato salad
Spanish tortilla with Manchego sheep’s milk cheese and tomato-and-pepper sauce
Millet porridge with coconut milk, fruit & nuts, baked apple
Chia cheesecake with peach
Balancing the LightBox Vege diet, we took into account not only the need to supply proper amounts of nutrients, but also looked at the glycemic index of ingredients, as well as the right proportions of compounds crucial for the diet’s health properties. The LightBox Vege diet is therefore characterised by low amounts of cholesterol, sodium and simple sugars, high amount of fibre, the right proportions of energy from proteins, carbohydrates and fats, as well as low levels of saturated fatty acids and high levels of polyunsaturated ones. We also ensured that daily energy intake is properly distributed among the meals. Following the LightBox Vege diet is beneficial for your health also when you are on a weight-loss plan.
Health benefits and a reported lower rate of mortality from chronic non-contagious diseases among vegetarians result from low levels of ingredients such as saturated fatty acids and cholesterol in their diet and higher quantities of fibre, magnesium, potassium, vitamins C and E, folates, carotenoids, flavonoids and other phytocompounds. A proven, substantially lower risk of diet-related civilisation diseases among vegetarians is the effect of not solely the vegetarian diet, but also broader lifestyle changes, such as giving up smoking, cutting down on or eliminating alcohol consumption, combined with more exercise. The vegetarian lifestyle reduces the risk of hypertension, heart diseases and type 2 diabetes. This is related to low levels of cholesterol and its fractions reported among vegetarians. Moreover, people following this kind of diet are less likely to develop cancer.
On the other hand, the lack of fish and meat products in the vegetarian diet results in an undersupply of vitamin D. Its level in our body also depends on the exposure to sunshine, but there is definitely not enough of it in the Polish climate, particularly in autumn and winter. Hence, recommending the LightBox Vege diet, we also advise that it should be supplemented with some plant-based vitamin D formulas.
For allergy sufferers:
LightBox Vege meals are prepared using a wide range of foods, including natural products and their derivatives which may in some cases cause allergies or intolerance reactions. These include: grain products containing gluten, eggs, nuts, peanuts, soy, milk, celery, mustard, sesame seeds and lupin. Due to this, it may be impossible for persons allergic to any of the above ingredients to use the diet. Those who do not tolerate products other than listed above and do not know whether such products can be found in LightBox meals, are kindly asked to email their questions to email@example.com or request LightBox dietician’s advice at +48 513 513 661. Before placing an order, please also let us know about any nutritional contraindications due to any, not only diet-related, diseases.