Would you like to eat more plant-based foods, but do you want to be sure that you are getting enough essential nutrients? Then it certainly can't hurt to add these foods to your diet! They are full of the necessary nutrients and also have some nice benefits. Enough reason to eat them more often!
Walnuts are the only nuts from which you can get the essential vegetable omega-3 fatty acids. Walnuts also contain protein and fiber. A Harvard study found that a diet in which 5 to 24 percent of calories came from walnuts led to a significant decrease in participants' cholesterol levels. How do you process walnuts in your diet? For example, in energy bars, your bowl of yogurt, but also in soups, salads and pastas, these delicious nuts are a nice addition.
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We can't forget potatoes either! Both "regular" and sweet potatoes are high in potassium, an electrolyte you need to keep yourself hydrated. Potatoes are also a so-called resistant starch, so they help digest your meals and at the same time keep you feeling full for longer. In addition, they are affordable, easy to prepare and a handy source of energy for those who lead an active life.
You probably think of tofu when you think of plant-based food:3 ounces already contains 9 grams of protein. Soy is a complete protein, which means that it contains all the essential amino acids that you normally don't find in vegetable proteins. Tofu is also high in calcium, which can be helpful if you avoid dairy products. You can add tofu to just about any meal, from stir-fries to salads and smoothies (for example, use silken tofu for a nice creamy texture).
According to dietary guidelines, you should fill half your plate with fruits and vegetables. Vegetables are of course very important – practically indispensable – in a plant-based diet. Broccoli, for example, is full of essential nutrients:135 grams of raw broccoli contains 3 grams of protein, 30 calories and 10 percent of your daily fiber requirement, which is 2.5 grams. In addition, it contains potassium, vitamin K, vitamin C and calcium. Fortunately, you can prepare this green vegetable in different ways, from roasting in the oven to stir-frying or cooking the florets.
Good news:winter is Brussels sprout season. By choosing seasonal products – which often vary in colour, taste and texture – you are not only choosing the freshest and healthiest, but also cheaper products. 135 grams of Brussels sprouts contain 100 (!) percent of your daily vitamin C, 4 grams of protein and 4 grams of fiber. Bring on those Brussels sprouts!
Have you ever heard of tempeh? Tempeh is a cake of fermented soybeans that is full of vegetable proteins. 85 grams of tempeh already contains 16 grams of protein. In addition, the fermentation process has ensured that tempeh is also good for our intestinal flora. Add to that the fine texture of the tempeh – which is perfect for making sandwiches or veggie burgers – and you have a delicious, healthy and plant-based product!
Brown rice is high in protein and fiber, two nutrients that help slow down your digestion. In other words:brown rice ensures that you stay full longer after eating. In addition, you can of course use the rice for many different dishes, from oven dishes to wok dishes. Prepare a large batch and freeze portions for quick use throughout the week – how convenient is that?
Lentils are an excellent source of protein (9 grams per 68 grams) and fiber (8 grams per 68 grams), nutrients that both contribute to a healthy gastrointestinal system. Lentils are also full of iron and folate, which makes them very suitable as a meat substitute in various dishes, such as tacos burgers and Bolognese sauce. Tip:Combine lentils with other vegetable proteins such as whole grains and walnuts to form a complete protein. Tasty and nutritious!
Source: Realsimple.com
