EMBARKING ON A WHOLE FOOD, PLANT-BASED DIET

KEY TIPS FOR EATING PLANTBASED HEALTHY

Basic 101s for everyone

Always remember about vegetables and fruits when planning your meals. This rule applies even to meat eaters.
Adding vegetables is one of the quickest ways to transform your diet to a healthier one. A vegan diet will only be healthy when vegetables are its basis, not just an addition. 

Eat the rainbow

  • Red colour- lycopene – tomatoes , watermelon, bell pepper - 
anti-cancer properties

  • Orange colour – beta carotene – carrot, mango, sweet potatoes , pumpkin – support immune system , anti-cancer properties 

  • Yellow colour – vitamin C and flavonoids - lemon, grapefruit , papaya, peach –– anti inflammatory, support immune system, improves bioavailability of iron

  • Green colour – folic acid, calcium - kale, lettuce , cabbage , broccoli , brussels sprouts –, potassium, lutein – support bones and reduce the risk of heart disease

  • White – Allyl -  onion, garlic , cauliflower , potatoes –– prevent certain cancers and maintain a healthy cholesterol level

  • Blue / Purple – blueberries, pomegranate , plumps, eggplant – anthocyanins, reduce risk of cardiovascular disease and cancer

Exercise, it not only helps to maintain a healthy weight but also strengthens your immune system.  Exercise triggers the release of serotonin - which can improve your mood. Weight bearing exercises strengthen your muscles and also help to build bone density. 

Restrict or eliminate sodas and other sugar-added drinks that are high in calories and contain few or no nutrients. Drink at least 2 l of water per day. If plain water is too boring, add a slice of lemon, orange or cucumber

Whole grain vs refined grains

Whole grains are whole seeds unaltered. Whole grains become refined grains when the producers strip them of the bran and germ, which are the ones that contain the most fibre and nutrients. In the refining process, the grains also lose B vitamins and magnesium. To compensate for the nutrient deficiency, manufacturers add synthetic nutrients such as B vitamins to the crushed grains.

Whole grain products should be an important part of the diet due to their beneficial effects on the intestines, digestive system and immune system.

Whole grain products perfectly regulate the metabolism and support the condition of the intestines. They also provide vitamins and microelements, which support immunity, and protect the body against infections and diseases. They also have a positive effect on the work of nerve cells, supporting the brain. 

But whole grains / flours don't make light, fluffy baked goods, which is why you will find refined grains/ flours in many products. Food manufacturers are also choosing refined grains as they have longer shelf life than whole grains.


Saturated fats

Saturated fats are responsible for raising LDL cholesterol (the so-called bad cholesterol), which in turn increases the risk of cardiovascular disease. 

Their primary source is of animal origin, e.g. fatty species and parts of meat, as well as full-fat dairy products. However a plant based diet might still contain some saturated fats, in the form of  solid vegetable oils, e.g. palm and coconut oil. These oils are used  in vegan cakes, cookies,biscuits as well as a lot of commercially available vegan cheeses. 

Try to keep your vegan fat intake at 20-35% of your total food intake, and limit your saturated fat intake to 10% of entire daily food consumption.