1- DON’T load up on vegan junk food
There are lot of vegan products in the market, it’s easy to be a junk food vegan. Some years ago vegans made most of their meals from scratch. Nowadays, there’s a large supply of highly processed vegan foods, from delicious pepperoni pizza and fake bacon to healthy vegan cookies, candy, and donuts. I’ve seen many vegans who never eat fruits and veggies, and some others who live off of sweet potato chips and licorice. Vegan treats such as ice cream made from coconut milk are good in balance, but the bulk of your meals and snacks should be include nutrient-packed whole foods.
2- DO drink plenty of water
Healthfully going vegan means you’ll have your intake of both, in addition to some fiber-rich foods, like beans and nuts. This dietary change could easily result in doubling or tripling your daily fiber consumption and that means you’ll need plenty of water. Your body won’t be able to break down the fiber in food, and consume it from your digestive tract into your bloodstream, so the fiber should work its way through your system in order to be eradicated. Water always helps move it through, so at least 16 ounces, four times a day.
3- DON’T forget about protein
Protein gives building blocks that maintain and repair your tissues of body, comprising of muscle, hormones, and enzymes. It also boosts satiety, and revs up metabolism. Without protein in your food, you will feel fatigued, get sick often, and notice a drying of your skin and hair. Vegan foods can give enough, but it is important to have protein sources in every meal. Quinoa gives 8 grams per cup; almonds approx. 7.5 g per quarter cup whole; lentils 17 g per cup; and a vegan protein powder, like pea protein, can have about 25 grams per scoop.
4- Do Veganize Usual Meals
We should replace the meat and dairy with vegan diet. For instance, stuff peppers with lentils in place of ground turkey, and add cannellini beans to a soup instead of chicken, and make chili with kidney beans in place of beef. In almost any dish, from tacos to stir-fry’s, you can switch meat, poultry or seafood with beans or lentils. To substitute dairy, choose milks made from almonds, coconut, or sunflower seeds, and use some more virgin olive or coconut oil in place of butter. Instead of creamy dressings like Caesar and ranch, try to use tahini.
5- DON’T forget about ethnic
eateries Some of people worry that going vegan make it difficult to dine out, but in many societies, vegan dishes are staples. Some of my favorites comprise of Indian (chana masala), Middle Eastern (hummus and tabbouleh), and Thai (green curry).
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