When transitioning to a plant-based diet, one often wonders what to eat and how to organize meals so our body gets everything it needs. Initially, this shift can feel overwhelming, leaving us unsure of where to start. But what are the good eating habits we can embrace to nourish ourselves well and enjoy remarkable benefits for both body and mind? Here, we offer you 5 simple tips that, when applied daily, can significantly enhance your overall well-being.
But first, remember: vegan is easy
Let’s start with a fundamental premise: adopting a vegan diet can be really easy. After a bit of experimentation in the kitchen and discovering some new ingredients, you’ll find it to be delicious and well-balanced. It’s about changing habits, embracing new flavors, and discovering a plethora of foods.
Increasing evidence shows that a diet rich in whole grains, legumes, nuts, fruits, and vegetables correlates with a reduced risk of developing various diseases, including diabetes, heart disease, cancer, and chronic conditions affecting the respiratory, nervous, digestive, and immune systems. Therefore, a plant-based diet offers numerous advantages and serves as excellent prevention for maintaining bodily health.
First good habit: do not skip meals
Among good habits, the most crucial is not skipping meals. Our busy lifestyles and myriad work and family commitments can often relegate mealtime to an afterthought.
Remember, our body requires the “right fuel” to perform at its best. Thus, planning your day around regular meals tailored to your nutritional needs and lifestyle is essential. Keeping healthy snacks like dried fruit bars or portable food items for a quick bite can be a lifesaver if you’re pressed for time.
Second good eating habit: use whole grains
The world of grains is vast and varied, extending beyond the usual pasta, bread, and rice. There are many grains to explore, including various types of rice, millet, buckwheat, barley, spelt, oats, corn, sorghum, amaranth, and quinoa…
Grain has long been a staple in the Mediterranean tradition, integral to the diets of our ancestors. Rediscovering and preserving this heritage is vital, considering these grains’ nutritional value. Even bread, when made from quality ancient grains and naturally leavened, is a nutritious choice that reconnects us with the flavors and aromas of Mediterranean culture.
If you’re new to whole grains, start with one or two types and experiment with different recipes until you find your preferred preparations.
Third good habit: ensure adequate daily protein intake
The misconception that vegan diets lack protein is widespread. However, a plant-based diet can meet all our protein needs, a fact supported by many elite athletes who have thrived on a vegan diet.
Proteins are composed of amino acids, which are abundantly available in plant foods in various combinations. Legumes and their derivatives (tofu, tempeh), seitan (wheat gluten), nuts, and seeds (like peanuts and hemp seeds) are particularly rich protein sources. Aim to include a variety of these protein sources in each meal.
Therefore, the suggestion is to plan a protein intake in each of your meals, varying as much as possible among the many protein sources available.
Fourth good eating habit: enrich your meals with Omega-3 sources
Omega 3… we often hear about it! But is it true that it’s only found in fish? Obviously not! Many plant foods are rich in these essential nutrients, beneficial for our skin and brain, helping the body counteract inflammatory states, and helping our cholesterol balance.
Incorporating daily sources of omega-3s is crucial for everyone. Flaxseed oil and seeds (ideally ground before consumption), hemp oil and seeds, walnuts, and avocados are excellent sources. These can easily be added to salads and vegetables to enhance your meals.
Fifth good habit: consume fruits and vegetables
It’s a well-known adage that eating fruits and vegetables is beneficial. However, consistently incorporating them into our diet can be a challenge.
Fruits and vegetables, especially when fresh and seasonal, should form the foundation of our diet due to their high vitamin, mineral, and antioxidant content. For example, berries and cruciferous vegetables (like broccoli and cauliflower) are nutrient-rich and protect against various diseases.
But how can we increase their consumption if we are not used to eating them in quantity? Let’s try to include them in every meal! Start your day with a fruit smoothie or cereal porridge enriched with fruit. Snacks are ideal for fresh or cooked fruit, supplemented with nuts for an energy and nutrient boost. Begin lunch and dinner with a serving of raw vegetables, and include cooked vegetables with grains, in soups, or as side dishes. If you’re not used to consuming large amounts of fruits and vegetables, start small and gradually increase the quantity as per your body’s needs.
To energize our lives and maintain health, it’s crucial to choose foods that are beneficial, provide the right energy, and taste good. We recommend prioritizing natural, organic, and locally sourced foods and always reading product labels carefully to avoid animal ingredients. Opting for VEGANOK-certified products can ensure your choices respect your vegan ethical commitment.
References:
- F.Berrino “Medicina da mangiare” Ed. Franco Angeli, 2018, p 63-65
- Brenda Davis, Vesanto Melina “Diventare vegani” Macro Edizioni, 2011, p.54-58
- Riefoli Michele, “Mangiar sano e naturale”, Macro Edizioni, 2011 , p.267-269
- Guglielmo “Il grande libro dell’ecodieta”,2011, Edizioni Mediterranee, p. 93-94
- Hal Elrod “The Miracle Morning”, Macroedizioni,2020, p. 145-146
