variety! Be adventurous and try mushrooms, greens, grains, pulses
seeds of various plants), root vegetables and if not vegan, eggs and
|Buy an array of colorful
fruits and vegetables as fresh as possible to get the full range of
vitamins and minerals before they have chance to deteriorate. For this
reason, as well as for economy, get into the habit of shopping and
seasonally when fruits and vegetables are at their best and cheapest.
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
and fibre and low in salt and sugar have a lower incidence of blood
problems, bowel disease, cancer, heart disease, diabetes and gallstones.
carbohydrates are economical, tasty, and they will fill you up while
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
disease. Fibre acts as a broom in our digestive system and helps in
moving. The recommended daily intake is between 20 to 30 grams. Eat
rich in fibre like: fresh or dried beans and peas, spinach, carrots,
cabbages, potatoes, fresh fruits (apples, oranges, bananas), cereals
whole grain wheat).
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
cells to stave off infections and destroy cancer cells.
oil is the best vegetarian source of omega 3s. Flaxseed oil is
to heat and light, so it's not good for cooking. Drizzle oil over
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.
wheatgrass juice, one of the most nutritionally dense foods available
Start with low dose (one ounce a day) so your system doesn't get
Drink it fresh (once juiced it loses its nutrients), working up to 2
|Use a fork to stir sautéing
zucchini, potatoes, carrots etc. Spoons tend to break them.
tofu to make vegan desserts always select firm tofu. Firm tofu will
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,
Delicious, Jonagold or Rome Beauty. Also make lots so you can have
for other yummy dishes.
saver, buy precut veggies which are great for stir-frying, dipping and
|Freeze fruits and vegetables
when they are in season and enjoy them throughout the year.
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
|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.
|Research show that
our food portions at home and restaurants have grown significantly in
the past thirty years. With constant food advertising and large
portions all around us, it's never been more important to take full
control and responsibility in achieving and maintaining a healthy
Try to start with smaller portion, then take additional food, if
Try to choose a restaurant with healthier food options. Order an
appetizer size portions or take half of your food home to help control
your food portions.
Take some time to enjoy your meal and company at the time and pay
attention to the taste and texture of your food.
Listen to your body, it will give you signals for hunger and fullness
if you listen carefully.
Read the labels of packaged foods. Keep in mind that the
nutrients provided are for one serving only. So, if you eat twice that
amount, don't forget to multiply by two.
Always do visual check before you start eating.
One serving of meat or fish should be the size of a deck of cards.
One serving of vegetable or fruit should be the size of a small fist.
One serving of pasta or rice should be the size of a tennis ball.
One serving of cheese should be the size of your thumb.
Prepare healthy snacks or portable meals to help you going throughout
Diced fruit, vegetables, nuts and yogurt are great choice.