How to eat plant food and feel great? Where can I find the right information? Where do I get protein and calcium from? – These and many other questions are the subject of this huge and very informative post.
I’ll say right away that I don’t impose my type of food on anyone, because the choice of products that we fill our bodies with in order to energize them is a purely personal and even intimate matter.
This post has been created especially for those who are already motivated enough to switch to plant foods for ethical reasons or to maintain and improve their health, but does not know where to start, how to make the transition effective and enjoyable, and as a result to provide invaluable assistance to their bodies, rather than harm their unbalanced diet.
For those who have been eating plant foods for a long time and feel good about themselves, this post will be very useful, so you are doing a good job 🙂
Switch to a new meal for you gradually
Big changes don’t happen instantly. If you have sufficient motivation (for ethical reasons or for health reasons), you won’t have any trouble getting rid of mammal and poultry meat at first. After a while (you will determine the period, based on internal feelings) exclude fish and seafood from the diet, and after that, and dairy products, finding a full replacement.
Between your omnivoracies and fully planted food can pass as a month, and six months and even a year. Examine your body during this time, feel the changes and understand how pleasant they are to you.
Do not confuse vegan nutrition with fasting
You do not enter into a life full of rejection, deprivation and limitation, but you begin to lead a more conscious lifestyle, eating the clean food that you love.
The most important thing is to adhere to a balanced and varied diet
A balanced diet is the right amount of food and the right composition of food.
Your daily diet should include products from each category:
- Legumes – beans (red, white, black), beans, peas, mung beans, chickpeas, chickpeas, lentils (red, yellow, green), etc.
- Cereals – buckwheat, brown rice, wild rice, oats, wheat (couscous, bulgur), quinoa, millet, corn, etc.
- Greens and salads
- Fruits (optional berries)
- Nuts and seeds
You don’t need to strive for a balanced diet every day – you can go crazy by calculating and consuming the daily intake of all nutrients every day. It’s important to understand that your body has an excellent ability to stock up on most of the nutrients that come in with food.
Today you may not get enough nutrients and tomorrow you will get a little more than you need to make up for it. Therefore, it is much better to think about a balanced week rather than a balanced breakfast or lunch.
Vegan semi-finished products
We’re talking about vegan sausages, cutlets, sausages, pâtés, dumplings, cheese, etc. Often people who have classic views on food are surprised – if you don’t eat meat, then why eat sausages, even vegetable ones. It’s very simple – it’s a habit.
And how about me – having refused from animals of products for the ethical reasons, it is quite natural to eat all those products from which animals have not suffered, including vegan semi-finished products. But, of course, this is not a healthy diet.
After that, we have a principle – semi-finished products – is a pampering and delicacy, which should be eaten only if very, very much wanted, in small quantities and certainly not on a daily basis.
Replace, not rule out
When your favorite breakfast meal was milk fritters with a melting butter, you’ll probably still be sad to think you’re going to break with your favorite breakfast, even if you have a lot of information about the harm it does to you.
But the good news is, you don’t have to part with it. Just replace it with a healthy and no less delicious alternative. Replace cow’s milk with any vegetable milk; replace the egg with a banana; and butter with fragrant coconut and you will have the most delicious pancakes in the world!
The most common alternatives:
The egg, or rather its sticky property, is replaced by flax seeds (or the powder thereof), chia seeds, banana, apple puree
Cow’s milk is almond, rice, oat, hemp or coconut milk.
Cream – replace with coconut cream
Creamy butter – coconut or cocoa butter
General nutrition advice:
- Keep an eye on blood sugar levels
- Reduce or stop eating foods with refined sugar, oil and white flour.
- Do not allow more than 4 hours between meals.
- Eat all foods with a high glycemic index (as well as fruit) in the morning.
- 2) Reduce salt consumption
- Gradually reduce the amount of salt you add to the food, use a little lemon sauce and spice instead of salt in the salads.
- 2) Buy seasonal products
- 3) Chew the food properly and don’t eat it on the move – don’t forget that the digestive process starts in our mouths
- 4) Drink water!
- 5) Eat in a good mood
- 6) When eating, look at the food, take it.
- 7) Observe the compatibility of products
And, of course, food is very important, pleasant and valuable, but the main thing is not to create a cult around it. Possessing knowledge about the right food for yourself does not mean to dwell on this issue.