4 Quick ways to boost your vegan nutrition

How many years have you made the infamous New Year’s resolution to lose 10 pounds, stop eating dessert, or take on some crazy fad diet? For a change, how about making a few diet resolutions you can actually keep? We’ve got four quick and easy vegan ways to diet right.
How many years have you made the infamous New Year’s resolution to lose 10 pounds, stop eating dessert, or take on some crazy fad diet? For a change, how about making a few diet resolutions you can actually keep? We’ve got four quick and easy vegan ways to diet right.

4 Ways to improve your vegan diet

1. Eat more fat

Since you’re already wiping out artery-clogging saturated fat by eschewing animal-derived foods, you’ve got a jumpstart on a healthy diet for the new year. However, make sure you’re getting enough good-for-you fats at every meal. Add half an avocado to your morning smoothie or green salad. Toss a handful of nuts or seeds into your oatmeal or grain-based side dish. Replace vegan margarine with coconut oil. Snack on olives and drizzle a little extra virgin olive oil on everything.

2. Pump up your protein

Vegans cannot live on fruit and salads alone. Protein is essential for health, makes your meals more deliciously satisfying, and keeps you feeling full longer. Mix ground tempeh with tomato sauce for your pasta-based meals, puree tofu into sauces and spreads, slather nut butters onto your morning toast or sandwiches, and add beans and lentils to soups, salads, stews, and side-dishes.

3. Fill up on fiber

As a vegan, you are already ahead of the game when it comes to getting enough fiber in your diet. Fiber is found in fruits, vegetables, whole grains, beans, legumes, nuts, and seeds. Aim for at least 25 grams of fiber per day, making sure you’re including fiber-rich foods at every meal. Fiber is not only heart-healthy and good for your digestive system, it also stabilizes your blood sugar and aids in weight loss. Read labels on packaged goods, such as cereals, breads, and pasta, and opt for brands that have at least 3 grams of fiber per serving.

4. Gain an appetite for antioxidants

Antioxidants are power-packed phytonutrients that can reduce your risk of chronic illnesses, such as cancer and heart disease, and decrease inflammation in your body. Antioxidants are found abundantly in rich-colored fruits and vegetables and other plant-based foods, such as tea, herbs, and spices. Add a cup or two of green tea or 100 percent fruit/vegetable juice to your daily menu. Boost the flavor of your recipes with herbs and spices. Incorporate a wide variety of brightly-colored produce items into every meal.

More vegan lifestyle tips!

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