Home Healthy nutrition Vegetable-free diet What are the substitutes?

Vegetable-free diet What are the substitutes?

by Georgia Ede
Published: Last Updated on

Diet without vegetables, healthy?

As we already know, a healthy diet is based on a majority consumption of vegetables, fruits and vegetables; but not everyone is able to eat these foods, mostly vegetables. There are people who create rejection of certain foods, such as vegetables.

To know why we must go back to childhood, observe the behaviors of a family and its nutritional habits, but is it generalized? I’m sorry to say yes. Researching the internet I discover that this is more common than I expected, people look for how to substitute vegetables in the diet and I wonder what happens to vegetables? Are so many people reluctant to eat vegetables? The answer is yes.

Next we are going to analyze these situations and we are going to give solutions to carry out a healthy diet without eating vegetables .

Why are people averse to vegetables?

It is a question with many answers, the problem is generally educational . On many occasions, parents are to blame because when children are young, they remove vegetables from their plates, implying that they do not like it, sometimes even without trying to taste it.

When a child goes from a crushed diet to a solid diet is when the greatest changes occur in the nutrition of a child, I say in nutrition because they are not appreciated in the diet but in the nutrition, that is; a child eats, but is he properly nourished? That is what interests us, while he eats purees he eats everything, all kinds of vegetables, meat, fish, fruits … but and when he eats solid food, why don’t we give him the same vegetables as before? Why should we replace those vegetables lower nutritional quality foods?

It is a mystery, but in many cases it is the beginning of a serious problem , a diet without vegetables.

On the other hand, as you already know, infant feeding is fully the responsibility of adults, of parents. That is, a child eats what his parents want him to eat, a child eats what he sees his referents, his parents, eat. If you as a mother do not eat vegetables, how do you want your child to eat vegetables?

That is why I always say that most of the problems or disorders of infant feeding are related to education .

A healthy diet without vegetables, is it possible?

Well, it may be possible, but believe me, it is not easy at all. In the first place, vegetables provide us with a large amount of nutrients , vitamins and minerals necessary for the proper functioning of the body.

On the other hand, we could try to rescue the vegetables and not consider them vegetables to make this diet more complete, but we must emphasize that we would continue to lack nutrients in the diet.

If we heed the recommendations made by the WHO or the latest scientific-based studies, our ideal dish is based on the so-called ” Harvard dish ” consisting of a serving of vegetables, fruits and vegetables, a half portion of protein and half a portion carbohydrates. And now you may wonder, if I don’t eat vegetables, what can I have?

Here we show you the «ideal dish» to guarantee a correct nutritional contribution for our health.

Vegetable substitutes, are there?

They do not exist entirely , we cannot find a substitute nutritional supplement for a good portion of vegetables. Just as those who do not eat meat can replace it with a complete protein of vegetable origin, calcium present in other foods of vegetable origin and vitamin B12 in supplement; those who do not eat vegetables have it more difficult.

There is no nutritional supplement to replace vegetables.

On the one hand, there is the belief that if we take a complete nutritional supplement with a multitude of vitamins and minerals we can correct this deficit but it is really difficult, just as if we took 3 or 4 types of supplements … we would get something, but is it worth it?

On the other hand, there are those who propose to substitute the contribution of vegetables for fruits , which would seem to me the most appropriate (within what fits) but if we take into account that we need 5 servings of fruit daily, if we do not eat vegetables? How many more servings will we need? Well, I calculate that they should not be less than 8 servings of fruit , approximately. So easy, what is said easy is not, eat healthy without vegetables.

The option of increasing the consumption of fruit seems reasonable to me but it may not be at times, the amount of sugars that we consume can be enormously fattened by this alternative to vegetables and this can be harmful.

And what about fiber?

Vegetables provide us with a large amount of nutrients, vitamins and minerals, but also provide us with fiber. If we substitute the consumption of vegetables for fruit, we will have the necessary fiber covered as long as we take the whole fruit, no juices or smoothies; Since, as you know, the fiber is found in the pulp or in the skin of some fruits such as pear or apple.

It is at this point that you say: now … but I eat a lot of whole grains and that has fiber. It really is not the same type of fiber , there are two types, soluble and non-soluble fiber , and there are also differences in the ways in which the different types of fiber and their different sources act. To learn more about what you need to know about fiber, click here .

Remember that whole grains are NOT a substitute for fiber in fruits and vegetables.

Healthy eating without vegetables, how can we do it?

The fruit does not produce so much rejection due to its sweet taste, but we must bear in mind that just as in fruits there are a multitude of flavors, textures and colors; the same happens with vegetables. Not everything is green, nor does it taste the same even if it has the same color, try and you will find out.

My recommendation would always be to increase the consumption of fruits, if possible also eat vegetables, and on the other hand, insist, try, innovate to try to introduce vegetables in some way.

As we well know, sometimes it is complicated, but by insisting things are achieved, you must try to cook them in different ways, with touches of spices that can change your mind a bit, and above all, you must try to accustom and educate your palate.

One of the options, and although I am not a fan of juices, to introduce some vegetables it may be an option. Either take them in mashed puree or make fresh vegetable smoothies and there are really many options as you can see here.

The antioxidant juices , detox and energizers have become fashionable and can be an alternative for those who do not take vegetables. How about apple juice with cucumber, some raw spinach and a little lime? Delicious. And a beet and tomato juice? → Simply irresistible.

Do not hesitate to try them if you do not eat vegetables, try to make the combinations that you may like the most, you will find some to your liking since the combinations are multiple. If you want to know more about juice alternatives here we offer you some more.

Orientative menu of a healthy diet without vegetables

  • Breakfast: A yogurt with chopped fruit with oat flakes.
  • Lunch: A piece of fruit.
  • Food: Baked fish accompanied by salad, a yogurt and two servings of fruit.
  • Snack: A piece of fruit and a dairy.
  • Dinner: Grilled turkey fillet with quinoa and a piece of fruit.

Vegetable-free diet recommendations

It is important not to always eat the same type of fruit ; alternate acidic, semi-acidic, neutral and sweet fruits. If you do not know what the types of fruits are, here you can inform yourself carefully. We recommend the consumption of acidic and semi-acidic fruits rather than sweet fruits, for this reason we should take all types.

Salad is included in the menu, understanding that vegetables are consumed, if not, we can replace it with a salad of legumes or hummus or some type of plant-based food that we consume, always recommending the progressive introduction of foods that we did not consume before.

Diet without vegetables to lose weight, how to do it?

Well, if it is already difficult to maintain a balanced diet without consuming vegetables, and if the goal is to lose weight , things get a little more complicated since vegetables provide us with a large amount of micronutrients, in addition to satiety, which regulates our appetite since they keep us satiated for longer and do not produce spikes in glucose and insulin.

The fact of not consuming them translates into an increase in the consumption of other types of foods to the detriment of vegetables, this means that proteins and carbohydrates are generally increased .

My recommendation to carry out a diet without vegetables to lose weight is to replace vegetables by increasing the consumption of fruits, as we have indicated previously, including vegetables if possible in the usual foods.

And on the other hand, we will increase the consumption of proteins more than that of carbohydrates, since in this way we will achieve greater satiety, and less caloric intake.

We will also monitor the consumption of fats and we will choose natural, fresh, unprocessed, precooked foods, etc. In this way, we will be able to slightly reduce the carbohydrates that we are used to consuming, which almost certainly would be more than we should.

Finally, we will opt for whole grains and we will eliminate refined flours, sugar, industrial pastries and other sweets and fatty products from the diet; in the same way we will try to introduce some vegetables either in creams, or in natural juices to lose weight and achieve the correct nutritional requirement.

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