More and more studies are highlighting the many health benefits of including more plant-based foods in the diet: it reduces the risk of cardiovascular disease or diabetes …
How can you get it?
- Add vegetables with imagination. If you don't like vegetables you can camouflage them : in creams, tortillas, dumplings, making spaghetti with them …
- Try new things. Don't limit yourself to rice or pasta, try quinoa, buckwheat, millet, amaranth … Not all plant foods provide the same nutrients, so the more you vary, the more nutrients you will get.
- Take it one step further. In addition to cereals, vegetables and fruits, you can also (and should) include legumes, seeds, nuts in your diet … They have many properties and yes, they are also of plant origin.
Add to your diet …
- Vegetables. They are a great source of protein. An idea to eat more legumes is to mash them and make dips to take as a snack or to spread on your toast.
- Nuts. They are a perfect option to take between meals. Another way to add more nuts to your diet is to add them to yogurt or salads.
- Seeds. They add a crunchy touch to your salads or creams. The chia leaves soak in milk at night and have them for breakfast along with pieces of fruit.
- Vegetable milks. They are easy to digest and are low in calories. Check that they do not have added sugar and what type of fats they contain.
Instead of meat, try …
- Seitan. It is made with wheat gluten and is also rich in protein. You can use it in stews, grilled …
- Tofu It is made with soy, it is very digestive and low in calories. You can add it in sauteed with vegetables, batter it …
The advice: don't trust appearances
There are many foods that are labeled "vegetarian" or "vegan," but that does not necessarily mean they are healthy. Read the ingredients they have and, as a general rule, always choose the least processed foods possible.
And if you have more questions about diet, don't miss all the articles in this nutrition practice.
