Vegan diet definition | Plant Based healthy foods and tips

Vegan diet definition | Plant Based healthy foods  and tips

What is a Vegan Diet?

Vegan diet definition | Veganism is the practice of reducing the loss of all animals by avoiding animal products such as meat, fish, dairy, eggs, honey, gelatin, lentin, silk, suede and leather. It’s more of a lifestyle than a diet. Ways to eliminate all forms of exploitation and cruelty to animals for food, clothing or any other purpose.

While Plant Based healthy foods are considered healthy at all stages of life, I can't stress enough how important some plans are to make sure you're getting the foods you need. You need some supplements, you need to try certain foods and you need some health monitoring and self- awareness to make sure you are healthy. If you plan on a plant-based long-term diet, you must take the necessary steps to ensure that you do not lose any essential nutrients. I like to use this knowledge as inspiration to make better food choices.

“I personally chose to go vegan because I educated myself on factory farming and cruelty to animals, and I suddenly realized that what was on my plate were living things, with feelings. And I just couldn’t disconnect myself from it any longer.” -Ellen DeGeneres


Vegan diet definition | Plant Based healthy foods  and tips

How to eat

I think people may be a bit mixed in this area, some people eat very little and some eat a
little more when they first move to a plant-based diet. Adequate calories are important to ensure you are getting all the carbs, fats, proteins and micronutrients you need to maintain your health.

Fruits and vegetables are very low in calories and with the exception of starchy vegetables like potatoes, you need to eat plenty to get enough food and although you should definitely eat most vegetables, you probably won’t feel very good if you eat it every day. Lemons and whole grains will be reduced and provide plenty of calories, and fats can be added to most calorie dense and very fast. When looking at your diet, a good portion of your calories will bring in some protein and some fat from carbs to make up the rest.

On the other hand, just because a food is healthy does not mean that you can eat it in unlimited quantities. For example, if you eat unlimited nuts and seeds that are good for you, you may eat too many calories and become depressed after gaining weight. That being said, there is no need to worry too much about this. Our bodies are very smart and if we listen they will tell us what to do.

These tips will point you in the right direction:
  • Eat when you are hungry.
  • Eat until you are full.Drink enough water throughout the day. 
  • Exercise daily.
  • Take your sugars from whole grains, fruits, vegetables and fruits.Get your fat from nuts, seeds, avocados and coconuts.Get your protein from whole grains, beans, nuts and seeds. Eat 80-90% whole food and leave it to enjoy for the rest of your life.

Wondering what the difference is between a plant-based diet and a vegetarian diet? Okay, these are very similar but a bit different. Being vegan means not being comfortable down, no wool socks, no honey, no gelatin based candy and of course don’t eat milk, eggs, meat or fish. On the other hand, plant-based foods are just about food.


Why You Should Go Vegan??

To avoid food

Vegans avoid eating any animal food, as well as any food containing animal derivatives. These include:

Meat and poultry: beef, mutton, pork, veal, horse, leg meat, wild meat, chicken, turkey, goose, duck, quail etc.

Fish and seafood: all kinds of fish, anchovies, shrimp, squid, scallops, calamari, oysters, crabs, lobsters etc.

Eggs: From chickens, quails, ostriches, fish etc.

Animal Ingredients: Hui, casein, lactose, egg white albumin, gelatin, cochineal or carmine, isinglass, shellac, L-cysteine, animal vitamin D3 and omega-3 fatty acids from fish.



Vegan diet definition | Plant Based healthy foods  and tips

What do vegans eat?

Eat lots of vegans! I know when you start there will be nothing to eat but once you get the hang
of it, eating veggies is fun, delicious and healthy. I never think I’m going to get out of  anything. A vegan diet consists only of vegetarian foods but vegans eat the same foods as non vegans: pasta, straw-fry, salads, sandwiches, burgers, pancakes, tacos and even pizza.

Basically, anything animal-based can be made vegetarian. Once you get some vegan tips and tricks, you'll be able to create plant-based versions of all your favorite foods in no time. A plant-based diet contains everything except animal products. Here is a simple list:

Whole grains

Whole grain where you will find your own pasta, bread, rice, quinoa, oats, flours and other
whole grain and whole grain products. Whole grains will probably make up a good portion of your
diet and provide most of your protein, fiber, complex sugars, vitamins and minerals.

Vegetables

Vegetables should make up a large portion your diet, as well as for vegetarians and omnivores. They are low in calories but rich in nutrients, phytochemicals and fiber and will meet many of  your nutritional needs. The best vegetables to eat daily are dark leafy greens and from there you want to concentrate on as many different colored grasses as possible on a regular basis. I always recommend eating at least one salad a day and then adding it to smoothies, soups, stews and anything else to add green snacks to your diet whenever you can.

Fruit

Serving a few fruits a day is a great way to meet your many more nutritional needs to increase your disease-resistant antioxidant intake. Fruits are high in fiber, vitamins, minerals and phytochemicals. You can eat fresh or frozen fruit to take advantage of the many health benefits that fruit provides. Some of the healthiest fruits you can eat are berries, citrus fruits, pineapple, mango and apple but each fruit is a good fruit!

Nuts and seeds

You need plenty of nutrients from this food group especially zinc, magnesium, vitamin E, calcium and selenium. Get nuts and seeds provide plenty of nutrients and food in a vegetarian diet. Nuts, cashews, Brazil nuts, pecans, walnuts, sunflower seeds, pumpkin seeds, flax seeds, chia seeds, mint seeds and pesto folks. Your diet should include a few servings of nuts and seeds each day.

Legumes

Legumes are an integral part of the diet of healthy vegetarians. Beans, peas, lentils, peanuts and soy legumes are a great source of fiber, protein, iron, calcium, zinc and B vitamins. Lentils and beans are cheap, versatile, very tasty and they help lower cholesterol and maintain stable blood sugar levels. Legumes include soybeans that are readily available as edamame, tofu, temp and soy milk. By including a variety of lemons in your diet every day, you will cover many of your nutritional needs.

Oil

Concentrated fats from oils are not essential for optimal health because the essential fats obtained in them already come from whole food sources. By including avocados, olives, nuts and seeds in our diet we can take advantage of other nutrients and fiber as well as cover many of our essential fatty acid needs. Even if a small amount of oil is fine if needed, I recommend keeping your oil intake to a minimum. Read my post about Living and Anti-Inflammatory Lifestyle and Intestinal Health for more information.

Now if you think about how can a vegan get nutrition! How can a vegan get all the nutrition which are in the non-veg foods. The simple answer is yes they can easily get it!! 

You can get all the important nutrition for our body by plant-based diet. You should must read 



Vegan diet definition | Plant Based healthy foods  and tips

How to eat Vegan in restaurants

Eating as a vegan can be challenging. When eating out at a vegetarian establishment, try scanning the menu online first to see what vegan options you may have. Sometimes, calling ahead of time allows the chef to make some arrangements especially for you. This allows you to arrive at the restaurant with the assurance that you will hopefully have something more interesting than a side salad to order.

When picking a restaurant on the fly, ask about their vegetarian options as well as taking action ideally before you sit down. If in doubt, choose ethnic restaurants. They have foods that are naturally vegan friendly or can be easily converted. Mexican, Thai, Middle Eastern, Ethiopian and Indian restaurants can be great options. Once at the restaurant, try to identify the vegetarian options on the menu and ask if the eggs can be removed to make the dish egg dishes vegetarian-friendly. And a simple tip is to order several vegan appetizers or side dishes for making food. Individuals may choose Veganism for moral, environmental or health reasons.

Once done properly, following a vegetarian diet can be easy and provide a variety of health benefits. As with any diet, these benefits appear only when you build your diet around nutritious plant foods instead of heavily processed. Vegans, especially those who are unable to meet their daily nutritional needs through diet alone, should consider their supplements.

“If you think that being vegan is difficult, imagine being a factory farmed animal.” -Davegan Raza

Individuals may choose Veganism for moral, environmental or health reasons. Once done properly,  following a vegetarian diet can be easy and provide a variety of health benefits. As with any diet, these benefits appear only when you build your diet around nutritious plant foods instead of heavily processed. Vegans, especially those who are unable to meet their daily nutritional needs through diet alone, should consider their supplements.


If you like  "Vegan Diet Definition"  Share this Post. 

You can also try other delicious vegan recipes and deserts.



Post a Comment

0 Comments