:max_bytes(150000):strip_icc()/plant-based-diet2-2000-a5ad2c2fa9714819b578580914b48312.jpg?w=1400&resize=1400,800&ssl=1 "9 healthy nutrition experts on a plant -based basis always recommend")
by For those who want to revise their diet in the long term, vegetable food is one of the most practical solutions to start healthier eating habits. Not only is it better for your body – it is also better for the planet.
Here are the nine important plant food that keep your shopping list for food in order to transform a healthier diet into reality.
Walnuts
Walnuts are the only nut that provide a significant amount of the essential omega-3 fatty acid ala (2.5 grams per 1 -unzen-portion plant-based omega-3) and also contain protein (4 grams) and fiber (2 grams) . A systematic check by Harvard also showed that a diet, which was supplemented with 5 percent to 24 percent of the calories from walnuts, led to a significantly higher decrease in total cholesterol (including both “poor” LDL cholesterol and triglycerides). We love walnuts in everything, from energy bars and breakfast shells to soups, salads and pasta.
potatoes
Spuds are anything but the enemy. Both white and sweet potatoes are packed with potassium, an electrolyte that is necessary for the liquid intake. And potatoes are a resistant strength, so they actually help digestion and reduce their hunger content. Potatoes are also affordable, easy to cook and a large fuel for active people.
soy
It is no surprise that most people think of tofu when they think of vegetable food: 3 ounces have a whopping 9 grams of protein. Soy is a complete protein, which means that it contains all essential amino acids that are not often found in many vegetable proteins. Tofu is also a good calcium source, which is excellent for everyone that avoids dairy products. Tofu can be added practically any dish, from fries fries to salads to smoothies (use a silk tofu for a delicious creamy texture).
broccoli
The nutrition guidelines recommend filling half of their plates with fruit and vegetables, and all vegetables are important for diets on a plant -based diet. “Brokkoli is one of my go-to-tooths because it is full of nutrients,” says Rizzo. A cup of raw broccoli has about 3 grams of protein and 10% of their daily fiber (2.5 grams). It also has potassium, vitamin K, vitamin C and calcium. “I love to fry broccoli in the oven with a little olive oil and salt, and they can also add raw or steamed broccoli to salads,” she says.
Brussels sprouts
Good news: Brussels sprouts are in the season in winter. The selection of products after season offers various colors, taste and texture and products in the season are often the cheapest way. Only 1 cup of Brussels sprouts have 100 percent of their daily vitamin C, 4 grams of protein and 4 grams of fiber. And studies show that phytochemical (plant connections) found in Brussels sprouts are associated with a reduced risk of developing cancer.
Temph
Temeh is a fermented soybean cake packed with a plant -based protein. Not only 3 ounces of Temph have 16 grams of protein, but the fermentation process that is used for temph, creates good for the intestinal trial. Temh also has a beautiful texture that can be in sandwiches or vegetarian burgers.
Brown rice
Brown rice is a whole grain that contains a significant amount of protein and fiber, two nutrients that help to slow down the digestive process. In other words, Brown Rice holds her full for a long time. Batch Cook grain on Sunday to use them during the week or buy pre -cooked frozen packages for an even simpler option.
Vegetable butters
If you use plant -based butters instead of milk butter, you can reduce saturated fat by up to 40% and are 100% vegan -friendly. They are perfect for cooking and baking so that you can swap them for a milk butter in all their favorite bakery (and beyond).
Lentils
You will receive a lot of satisfactory protein (9 grams per half cup) and fiber (8 gramps per half cup) from lenses, both of which help to promote a healthy digestive system. They are also full of iron and folic acid. In many recipes such as tacos, burgers and Bolognese sauce, you can easily swap lenses for the meat. Pro tip: Combine lentils with other vegetable proteins such as whole grains and walnuts to form a “complete” protein. A cooked cup has 18 grams of protein.
