{"id":25891,"date":"2017-12-27T11:12:32","date_gmt":"2017-12-27T16:12:32","guid":{"rendered":"https:\/\/dev-gordon-food-service-canada.pantheonsite.io\/ideas\/balanced-vegetarian-diets\/"},"modified":"2025-07-01T12:00:06","modified_gmt":"2025-07-01T16:00:06","slug":"regimes-vegetariens-equilibres","status":"publish","type":"post","link":"https:\/\/gfs.ca\/fr-ca\/ideas\/balanced-vegetarian-diets\/","title":{"rendered":"R\u00e9gimes v\u00e9g\u00e9tariens \u00e9quilibr\u00e9s"},"content":{"rendered":"

La vari\u00e9t\u00e9, la v\u00e9rification des \u00e9tiquettes des aliments et la planification des repas sont les meilleurs moyens de garantir une alimentation saine.<\/h2>\n

Les gens choisissent un r\u00e9gime v\u00e9g\u00e9tarien pour toute une s\u00e9rie de raisons, y compris des pr\u00e9f\u00e9rences personnelles, des pr\u00e9occupations en mati\u00e8re de sant\u00e9, une aversion pour certains aliments, ou parce qu'ils pensent qu'un r\u00e9gime \u00e0 base de plantes est plus sain. Certains adoptent \u00e9galement un mode de vie v\u00e9g\u00e9tarien pour des raisons \u00e9thiques, des pr\u00e9occupations environnementales ou des croyances religieuses. Il existe de nombreux types de v\u00e9g\u00e9tarisme. Le tableau ci-dessous explique les diff\u00e9rents types de v\u00e9g\u00e9tarisme, les groupes d'aliments qu'ils consomment et les \u00e9ventuels probl\u00e8mes nutritionnels.<\/span><\/p>\n

 <\/p>\n\n\n\n\n\n\n\n\n\n\t<\/colgroup>\n\n\n\n\n\n\n\n\n
 <\/td>\n\n

B\u0153uf\/ porc<\/span><\/p>\n<\/td>\n

\n

Poisson\/ Volaille<\/span><\/p>\n<\/td>\n

\n

Lait\/ produits laitiers<\/span><\/p>\n<\/td>\n

\n

\u0152ufs<\/span><\/p>\n<\/td>\n

\n

L\u00e9gumes\/ Fruits\/ C\u00e9r\u00e9ales\/ Pain\/ Noix<\/span><\/p>\n<\/td>\n

\n

Pr\u00e9occupations nutritionnelles<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

R\u00e9gime alimentaire traditionnel<\/span><\/p>\n<\/td>\n

\n

\u2714<\/span><\/p>\n<\/td>\n

\n

\u2714<\/span><\/p>\n<\/td>\n

\n

\u2714<\/span><\/p>\n<\/td>\n

\n

\u2714<\/span><\/p>\n<\/td>\n

\n

\u2714<\/span><\/p>\n<\/td>\n

\n

Aucun<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Semi-v\u00e9g\u00e9tarien<\/span><\/p>\n<\/td>\n

 <\/td>\n\n

\u2714<\/span><\/p>\n<\/td>\n

\n

\u2714<\/span><\/p>\n<\/td>\n

\n

\u2714<\/span><\/p>\n<\/td>\n

\n

\u2714<\/span><\/p>\n<\/td>\n

\n

Aucun<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Lacto-ovarien<\/span><\/p>\n<\/td>\n

 <\/td>\n <\/td>\n\n

\u2714<\/span><\/p>\n<\/td>\n

\n

\u2714<\/span><\/p>\n<\/td>\n

\n

\u2714<\/span><\/p>\n<\/td>\n

\n

Fer, Zinc<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Ovo - V\u00e9g\u00e9tarien<\/span><\/p>\n<\/td>\n

 <\/td>\n <\/td>\n <\/td>\n\n

\u2714<\/span><\/p>\n<\/td>\n

\n

\u2714<\/span><\/p>\n<\/td>\n

\n

le fer<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Lacto - V\u00e9g\u00e9tarien<\/span><\/p>\n<\/td>\n

 <\/td>\n <\/td>\n\n

\u2714<\/span><\/p>\n<\/td>\n

 <\/td>\n\n

\u2714<\/span><\/p>\n<\/td>\n

\n

Fer, zinc, B12<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

V\u00e9g\u00e9talien<\/span><\/p>\n<\/td>\n

 <\/td>\n <\/td>\n <\/td>\n <\/td>\n\n

\u2714<\/span><\/p>\n<\/td>\n

\n

Calories, B12, Fer, Prot\u00e9ines, Zinc, Calcium, Vitamine D<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\n

Quelle que soit la cat\u00e9gorie de v\u00e9g\u00e9tariens \u00e0 laquelle on appartient, il est important de choisir un assortiment d'aliments, notamment des c\u00e9r\u00e9ales compl\u00e8tes, des fruits, des l\u00e9gumes, des l\u00e9gumineuses, des noix et des graines. Les v\u00e9g\u00e9tariens peuvent avoir un r\u00e9gime alimentaire tr\u00e8s vari\u00e9 sans utiliser d'aliments d'origine animale. Cependant, pour rester en bonne sant\u00e9, il faut s'engager \u00e0 lire les \u00e9tiquettes des produits alimentaires et \u00e0 planifier ses repas. \u201cLa position de l'Acad\u00e9mie de nutrition et de di\u00e9t\u00e9tique est que les r\u00e9gimes v\u00e9g\u00e9tariens planifi\u00e9s de mani\u00e8re appropri\u00e9e, y compris les r\u00e9gimes v\u00e9g\u00e9tariens totaux ou v\u00e9g\u00e9taliens, sont sains, ad\u00e9quats sur le plan nutritionnel et peuvent apporter des avantages pour la sant\u00e9 dans la pr\u00e9vention et le traitement de certaines maladies.\u201d<\/span><\/p>\n

Comme indiqu\u00e9 dans le tableau ci-dessus, les nutriments concern\u00e9s sont le fer, le zinc, la vitamine B12, la vitamine D et les prot\u00e9ines. <\/span><\/p>\n

Voici quelques sources v\u00e9g\u00e9tariennes de chacune d'entre elles :<\/span><\/h3>\n

les prot\u00e9ines<\/span><\/strong>L\u00e9gumineuses, c\u00e9r\u00e9ales compl\u00e8tes, noix, graines, produits \u00e0 base de soja (tofu, tempeh, lait de soja)
\nVitamine D : lait v\u00e9g\u00e9tal enrichi, jus d'orange et c\u00e9r\u00e9ales pr\u00eates \u00e0 consommer.<\/p>\n

le calcium<\/span><\/strong>Lait v\u00e9g\u00e9tal enrichi, jus enrichi, tofu, l\u00e9gumes verts, haricots, noix, c\u00e9r\u00e9ales<\/p>\n

le fer<\/span><\/strong>L\u00e9gumes \u00e0 feuilles vert fonc\u00e9, haricots, beurre de cacahu\u00e8te, c\u00e9r\u00e9ales enrichies pour le petit-d\u00e9jeuner.<\/p>\n

Zinc<\/span><\/strong>les fruits \u00e0 coque, les c\u00e9r\u00e9ales, les produits \u00e0 base de soja et les l\u00e9gumineuses<\/p>\n

B12<\/span><\/strong>aliments enrichis : levure nutritionnelle, lait de soja, c\u00e9r\u00e9ales pr\u00eates \u00e0 consommer, etc.<\/p>\n

*Demandez \u00e0 un m\u00e9decin ou \u00e0 un di\u00e9t\u00e9ticien s'il est possible de prendre quotidiennement des multivitamines ou d'autres compl\u00e9ments afin de garantir une alimentation ad\u00e9quate sur le plan nutritionnel.<\/span><\/p>\n

Id\u00e9es d'en-cas v\u00e9g\u00e9tariens\/v\u00e9g\u00e9taliens riches en prot\u00e9ines :<\/span><\/h3>\n
    \n
  • \n

    M\u00e9lange de fruits et l\u00e9gumes<\/span><\/p>\n<\/li>\n

  • \n

    Beurre de noix sur pain complet<\/span><\/p>\n<\/li>\n

  • \n

    Granola\/ barres de granola<\/span><\/p>\n<\/li>\n

  • \n

    Pois chiches grill\u00e9s<\/span><\/p>\n<\/li>\n

  • \n

    Fruits \u00e0 coque et graines<\/span><\/p>\n<\/li>\n

  • \n

    Flocons d'avoine<\/span><\/p>\n<\/li>\n<\/ul>\n

    Int\u00e9grer des options v\u00e9g\u00e9tariennes dans votre menu peut sembler difficile, mais cela peut \u00eatre assez simple. Tout d'abord, \u00e9largissez la vari\u00e9t\u00e9 des l\u00e9gumes propos\u00e9s dans votre menu. Au lieu de consid\u00e9rer les l\u00e9gumes comme une garniture, faites-en le centre de l'assiette dans certains plats. Pour ce faire, ajoutez au menu des salades comprenant de nombreux fruits et l\u00e9gumes diff\u00e9rents. Pensez \u00e9galement \u00e0 des fa\u00e7ons cr\u00e9atives d'incorporer des prot\u00e9ines, par exemple en ajoutant des noix ou des graines \u00e0 une salade ou \u00e0 un plat principal. Les l\u00e9gumes peuvent \u00eatre cuisin\u00e9s de diff\u00e9rentes mani\u00e8res, alors profitez-en pour pr\u00e9parer une vari\u00e9t\u00e9 de l\u00e9gumes en les faisant sauter, cuire au four, r\u00f4tir, cuire \u00e0 la vapeur, griller, etc. Vendez \u00e9galement les options du menu en mettant l'accent sur les saveurs, la vari\u00e9t\u00e9, le go\u00fbt et l'aspect sain de l'alimentation. <\/span><\/p>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"

    Variety, checking food labels and planning meals are the best ways to assure healthy eating. People choose a vegetarian diet for an array of reasons, including personal preference, health concerns, dislike for certain food, or they believe a plant-based diet is healthier. Some also adopt a vegetarian lifestyle for ethical reasons, environmental concerns, or religious […]<\/p>\n","protected":false},"author":19,"featured_media":4095,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[122,68,123,112,111,113],"tags":[],"class_list":["post-25891","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-catering-small-business","category-culinary-ideas","category-hotels-hospitality","category-restaurant-bars","category-healthcare","category-university"],"acf":[],"yoast_head":"\nBalanced Vegetarian Diets | Gordon Food Service<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gfs.ca\/fr-ca\/idees\/regimes-vegetariens-equilibres\/\" \/>\n<meta property=\"og:locale\" content=\"fr_CA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Balanced Vegetarian Diets\" \/>\n<meta property=\"og:description\" content=\"Variety, checking food labels and planning meals are the best ways to assure healthy eating. 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