Recommendations

We have prepared these basic guidelines to help you plan your vegetarian diet. Observe that it is not only about eating plants, but also about preparing them healthily.

Watch your diet. We are what we eat.

Use a wide variety of plants

Take advantage of the variety in plants that you have at hand and take advantage of their distinct parts. By varying your plant intake, you help your body to obtain the diverse vitamins, minerals, proteins and other nutrients that you need.

Pay attention to the colors of the foods you eat and vary them to ensure you consume the diverse nutrients that you require. By using different colors, you get to incorporate diverse nutrients.

Also, eat the distinct parts of plants: fruits, grains, leaves, stems, roots, tubers. Each one of them helps your body in numerous ways.

Base your diet on complex carbohydrates

Our bodies are designed to assimilate energy from the complex carbohydrates found in all fruits, greens and legumes. Avoid eating refined foods and derivatives such as white flour and sugar; instead eat whole fruits, whole grains, whole leaves, whole stems, whole tubers, etc.

Eat vegetable protein

Substitute animal proteins with vegetable proteins. To do so, take advantage of protein found in cereals such as oats and wheat; and in legumes such as beans and lentils.

While they don't always contain as much protein as those found in animal foods, don't worry, it's not about eating lots of protein, but about eating enough and assmilating them.

Make sure to obtain minerals and vitamins

Not everything in life is proteins and carbohydrates, called macro-nutrients. Make sure to eat micro-nutrients too such as diverse vitamins and minerals found among different plants. To accomplish this, try to variate colors in the plant parts that you eat, as these colors are related to the diverse nutrients that they contain. Make sure to include colors such as blue, purple, green, yellow, red, etc.

Avoid adding fats

Avoid adding fats to your foods during their preparation and their intake. Foods such as legumes and cereals already contain fats in natural forms and proper amounts. Also, ourbodies are able to produce and store the fats that we require.

Eliminate salt

Avoid sodium excess by eliminating the use of salt and preservatives. Natural foods, eaten with variety, already have the amounts of sodium that are enough for your body; so, eliminate industralized foods from your diet. By avoiding industrialized foods you don't eat preservatives and othe harmful substances that are based on sodium.

Avoid frying foods

It's very important to avoid fried foods. Even when it can be more appealing to the palate, you are damaging your health by increasing the amount of burned or degraded fats, and you are avoiding foods damaged by heat.

Try to eat a combination of raw, moderately cooked, steamed or grilled foods.

Avoid artifical foods

Everything above will be of little benefit if you allow artificial foods in your diet such as: sodas, particulary those with artificial sweeteners like aspartame, sucralose, etc.

Commercial drinks, such as sodas are formulas designed in laboratories that in general have very little nutrients, have high amounts of sugar or other sweeteners, and contain harmful substances such as aspartame, sucralose, corn syrup, etc.

Instead, drink natural juice and water.

You can improve your health.
Vegan How-To
 

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