Veganism is more than a trend, it's a lifestyle change. It takes times to adjust but can bring you happiness in what you eat.
To start off, any diet can be a bad diet. You can have whats considered a "regular diet" and still eat unhealthy with pepperoni pizza and Coke for every meal. You can be vegan and be extremely unhealthy. When considering going vegan, you need to consider what foods you like and don't like and be willing to try new things. Just like how you cant get all your nutrition from mozzarella sticks, you can't get your nutrition just from salads.
Studies have shown that eating a plant-based diet is the most beneficial. Chronic diseases and other autoimmune illnesses such as hyperthyroidism have been shown to decrease in morbidity and mortality with a plant-based diet as opposed to a so-called regular diet featuring produce, dairy, grain, and poultry. Plant-based diets can also prevent heart disease, which is the leading cause of death in the United States. For more information, check out this study by JAMA Internal Medicine.
So, for the questions I have been asked 1,000 times over — what do you eat?
1. Beans, legumes, rice, pasta, quinoa, oats, and other grains are your best friends
Beans and legumes will provide you with the protein you need with, according to the USDA, chickpeas at 39 grams of protein a cup, black beans at 39 grams a cup, kidney beans at 43 grams a cup, and so many more options.
Pasta and other grains can be a good way to get the carbs you need to get throughout the day. Oats are packed with fiber and anti-oxidants.
2. Fruit is delicious, but you need veggies too
Eating a diet rich in fruits and vegetables can reduce the risk of several forms of cancer. Find what you love and enjoy it. You can't go wrong purchasing fresh produce.
3. Broccoli, Spinach, and Kale, oh my!
Leafy greens can give your meals the extra nutrients boost they need.
4. "But soy is bad for you!!!"
Soy is good for you, just like everything else in moderation. Tofu is awesome when it is cooked right! For your first taste at it, try sofritas from Chipotle.
Soy products have been proven to prevent breast cancer in adolescent girls and breast cancer survivors.
5. Milk alternatives
Walking down the aisle at the grocery store, I spot multiple milk substitutes such as hemp milk, soy milk, coconut milk, almond milk, rice milk, pea milk and so on. You just have to find what you prefer. I love soy milk because it has the same amount of protein as whole milk.
6. Healthy Oils and Fats
Canola oil, olive oil, peanut oil, nuts, seeds, and avocados are all great sources of low-cholesterol fats. Also try Chia and Hemp Seeds.
Olive oil is a personal favorite — even for cookies!
7. Nutritional Yeast. Nutritional Yeast. Nutritional Yeast.
Packed with nutrients such as B12, these flakes taste cheesy and nutty and are perfect for just about everything — especially vegan queso.
Trust me and buy some.
8. Pre-Made things from the store! Not for every meal, but a true savior!
There is an alternate for every meal or snack you love in the frozen and refrigerated aisle. As well as cookies, crackers, and all kinds of snacks. A few popular brands are Amy's, Daiya, Follow Your Heart, Field Roast, Beyond, and so on. Some of these brands even offer vegan dressings and spreads. This mayo is my favorite. Just make sure to read the labels and don't dismiss veganism because you don't like a certain brand or their products.
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