| Go for
variety! Be adventurous and try mushrooms, greens, grains, pulses
(edible
seeds of various plants), root vegetables and if not vegan, eggs and
dairy
food. |
| Buy an array of colorful
fruits and vegetables as fresh as possible to get the full range of
protective
vitamins and minerals before they have chance to deteriorate. For this
reason, as well as for economy, get into the habit of shopping and
eating
seasonally when fruits and vegetables are at their best and cheapest. |
| Experiment
with fresh herbs like dill, basil or tarragon. They'll work wonders as
seasonings and let you cut back on using salt. |
| Eat unrefined whole foods
as much as possible. A people who eat diet high in unrefined whole
foods
and fibre and low in salt and sugar have a lower incidence of blood
pressure
problems, bowel disease, cancer, heart disease, diabetes and gallstones. |
| Complex
carbohydrates are economical, tasty, and they will fill you up while
adding
valuable vitamins and minerals to your diet. They should make up about
50% of your daily energy intake. |
| A well-balanced vegetarian
diet is rich in fibre. Fibre is an aid to digestion and protection
against
disease. Fibre acts as a broom in our digestive system and helps in
bowel
moving. The recommended daily intake is between 20 to 30 grams. Eat
foods
rich in fibre like: fresh or dried beans and peas, spinach, carrots,
corn,
cabbages, potatoes, fresh fruits (apples, oranges, bananas), cereals
(oats,
wholegrain wheat). |
| If whole
fruits are too much effort to prepare, or if you live alone, buy small
containers of ready-to-eat fresh fruit. |
| Try to eat garlic as often
as passable. Along with its cousins the shallot, onion and leek, garlic
has many benefits. Garlic boosts immune function, stimulating white
blood
cells to stave off infections and destroy cancer cells. |
| Flaxseed
oil is the best vegetarian source of omega 3s. Flaxseed oil is
sensitive
to heat and light, so it's not good for cooking. Drizzle oil over
salads
or other prepared dishes. Recommended dose is one tablespoon a day. |
| Eat plenty of raw fruits
and vegetables to get the most amount of nutritients as possible. |
| Drink
wheatgrass juice, one of the most nutritionally dense foods available
today.
Start with low dose (one ounce a day) so your system doesn't get
shocked.
Drink it fresh (once juiced it loses its nutrients), working up to 2
ounces
per day. |
| Use a fork to stir sautéing
zucchini, potatoes, carrots etc. Spoons tend to break them. |
| When buying
tofu to make vegan desserts always select firm tofu. Firm tofu will
give
you greater control, since you can always add liquid to soften it. |
| When baking apples, use
apples that will hold their shape when cooked, such as Granny Smith,
Golden
Delicious, Jonagold or Rome Beauty. Also make lots so you can have
leftovers
for other yummy dishes. |
| As time
saver, buy precut veggies which are great for stir-frying, dipping and
munching. |
| Freeze fruits and vegetables
when they are in season and enjoy them throughout the year. |
| To retain
the maximum vitamins and minerals in fresh fruits and vegetables, don't
soak them in the water, just wash them quickly and use them unpeeled if
possible. |
| Almonds are among the richest
food sources of the antioxidant vitamin E. One-half cup provides twice
the RDA, which not only mops up free radicals but promotes healthy skin
and hair. Like olive oil, almonds are great in lowering artery clogging
LDL cholesterol. A cup of almonds contains as much calcium as a cup of
milk, plus 500 mg. of potassium, 20 grams of fiber and other nutrients,
including folate, iron, magnesium, zinc and the B vitamins. |
