Vegan diet is a peaceful approach of eating because there is no guilt of harming any animal but people generally think that it is very difficult to follow. In reality, vegan diet is very simple approach and with some simple tips you will able to live on whole food even if you are busy with your work or kids.
Here are some simple tips which can make your healthy eating resolution a simple task.
No processed food
Close your eyes for any pre-packaged eating option such as cereals, frozen meals, or boxed dinners even granola bars. If you will not shop for processed food then you will eventually get inclined to healthier options like whole grains, hummus, fruit and nut bars, ground flax or chia, salsa, nut butter, seaweed snacks, kale chips, frozen veggies, frozen fruits, and even non-dairy milk. Try to avoid the packaged items with added sugar or refined grains because these items are processed and therefore have low nutritional value.
Rather than going for the frozen food, try to eat seasonal fruits and vegetables such as cucumbers, peppers, carrots, apples, oranges, bananas, grape tomatoes, leafy greens, broccoli, mushrooms, berries, squash, sweet potatoes, fresh herbs and zucchini as much as possible. These foods should make up 75 percent of your each and every meal.
Add more nutrition
It is true that you have to consume a wide array of plant based sources in order to get different nutrients. Therefore, try to add nutrient dense food items such as nuts and seeds (raw almonds and walnuts, ground cold-milled flax, chia seeds, raw hemp seeds, raw sunflower and pumpkin seeds, and tahini or sesame seeds) which are loaded with omega 3 fats, iron, B vitamins, magnesium, and potassium. You should consume half an ounce of nuts and seeds per meal and at least three servings a day. You can take them in different forms such as roasted, smoothie, bars or with oatmeal.
Take healthy carbs
It is the major source of energy but it is infamous for increasing blood sugar level in case of overconsumption therefore you should choose the right kind of carbs to include in your diet. Do not include processed carbs but say yes to sweet potatoes, rolled oats, quinoa, millet, amaranth, sprouted grain bread, winter squash, and fruit. These items are low glycemic source of carbs means these will not hike your blood sugar level as much processed carbs do.
Excessive consumption of sugar can cause health complications such as insulin resistance, disturbed blood sugar level and diabetes etc. Therefore, try to get sugar from natural resources rather than the processed sugar.
Add Fiber and proteins
These nutrients are very important for the body as it helps in growth and development. Plant based sources are rich in proteins but don’t contain saturated fats unlike meat based food which has high level of cholesterol and Trans fats. Legumes, lentils and beans (such as Edamame, black beans, chickpeas (garbanzos), lentils, red kidney beans, and pinto beans) are rich sources of proteins and they also contain soluble and insoluble fibers which keeps you full for long hours and thus prevent you from overeating. Insoluble fibers helps in cleansing of digestive system, regulate the bowel movement and helps the gut flora to flourish, regulate the blood sugar level and also helps in weight loss.
Plan your diet
It is a good approach to plan your diet in advance but sometimes it is not possible due to busy schedule therefore try to plan several meals, write new recipes, go for shopping or prepare some snacks whenever you get free time because these things comes handy during a packed schedule.