Last February 16, plantbasednews.org listed down meal ideas and tips, from a nutritionist’s point of view, for those about to adopt a plant-based diet.
Photo by Geraud Pfeiffer
Excerpts from the story:
“Someone transitioning from an omnivore to a vegan diet may wonder how to get sufficient nutrients and replace their favorite meals with healthy plant-based options. Firstly, new vegans should not worry that a plant-based diet will compromise their health in any way. In fact, it’s just the opposite and may provide many health benefits.
Fruits and vegetables. “The mainstay of a vegan diet, fruits, and vegetables are packed with nutrients to keep us healthy. Research indicates that those who eat more have a lower risk of death, particularly from cardiovascular diseases. Other studies confirm that plant-based diets are more beneficial for weight management, energy levels, and preventing inflammation than conventional diets.
Protein sources. “Some people worry about protein intake on a vegan diet. However, large observational studies have suggested that plant protein is superior to animal protein for long life and good health. Amino acids are the building blocks of protein, and eating a variety of plant foods ensures that someone gets the full range. Many vegan foods contain protein, even things you wouldn’t assume, like broccoli, peas, and rice. When planning a meal as part of a healthy plant-based diet, think about your protein source and try to vary your choices.
Healthy fats. “People need healthy fats to support hormones, brain health, and energy levels. However, saturated fats are linked with heart disease, and experts recommend limiting them in our diet. Some processed foods, such as vegan cheese and burgers, contain higher amounts of saturated fats, so people should aim to stay within the daily allowance of 30 grams (g) for males and 20g for females that the NHS recommends. Plant foods such as flaxseeds and walnuts contain omega-3 fatty acids, and people can also obtain an additional dose from an algae-based vegan supplement.
Vitamin B12. “The Vegan Society advises that the only reliable vegan sources of vitamin B12 are foods fortified with B12 (including some plant milk, soy products, and breakfast cereals) and B12 supplements. Vitamin B12 deficiency can damage the nervous system, cause anemia, and lead to high homocysteine levels, which is a risk factor for cardiovascular disease.” (Louisa Richards, plantbasednews.org)
Read the full story here: https://plantbasednews.org/your-health/health-wellbeing/how-to-plan-healthy-vegan-diet-nutritionist/