If you’ve ever tried a plant-based diet, you know it can be hard to figure out what to eat. But if you’re trying to live a healthier lifestyle, the vegan diet is one of the best ways to do that. Plant-based foods have a lot of benefits for your body: they’re packed with antioxidants and vitamins, which help fight off diseases like cancer and heart disease. They also contain Omega 3 fatty acids and fiber, both of which are vital for a healthy body—and brain!
Leafy green vegetables
Leafy green vegetables are a great source of vitamins and minerals. They are also high in fiber, which can help regulate blood sugar levels.
- Spinach is one of the best leafy green vegetables to include in your diet because it is packed with nutrients and it’s not expensive. It’s also easy to prepare—you can eat it raw or cook it quickly on the stovetop by steaming or sautéing with olive oil until tender. One cup (196 grams) contains about 5 grams of protein as well as vitamins K and A, plus magnesium and folate (a B vitamin).
The most common types of kale are curly kale (also called Scotch kale), collard greens, Tuscan kale, and red Russian kale; these varieties have a stronger taste than other types of cooking greens such as Swiss chard or spinach so if you’re new to eating these leafy veggies then start with those instead until you get used to them!
Organic tea like this organic tea in NZ is made from organic ingredients, which means it’s healthier than non-organic tea.
Organic teas also contain a higher antioxidant content than their non-organic counterparts, which can help fight free radicals in the body and reduce the risk of cancer. Additionally, organic tea farmers are paid better wages than those who farm non-organic crops, leading to happier and more productive workers who tend to be more environmentally friendly as well.
Organic nuts and seeds
Nuts and seeds are great sources of protein, fiber, and essential fatty acids. They also contain antioxidants, which help to protect your body from diseases. The best thing about nuts is that they can be eaten raw and in their natural form (soaking them will not improve their nutrition). Nuts are rich in vitamins B1, B2, and E as well as calcium, magnesium, and potassium. They also contain folic acid which helps prevent heart disease look at organic nuts in Australia.
Nuts should be eaten in moderation because they’re high in calories but this doesn’t mean you should avoid them entirely since they contain essential nutrients that are good for your body too!
Broccoli, cauliflower, and other cruciferous veggies.
Broccoli, cauliflower, and other cruciferous vegetables are all rich in vitamin C, fiber, and antioxidants. These are good for your heart and help lower cholesterol levels. Cruciferous vegetables also contain sulforaphane which is a powerful anti-cancer agent that can kill cancer cell lines in the lab. Although you should eat these foods raw if possible, cooking them will not destroy the nutrients they contain so it is best to cook them lightly (steaming or stir-frying) rather than boiling or sauteing for long periods.
Lean sources of plant-based protein
- Beans, lentils, chickpeas, and soy products provide a good source of protein and iron.
- Tofu and tempeh are great substitutes for meat when you’re craving something similar to chicken or beef.
- Almond butter can be used in place of peanut butter on your toast in the morning. It’s also a great way to add flavor to salad dressings!
- Cashews are a delicious nutty snack that is high in both protein and healthy fats, so they make an excellent addition to smoothies or homemade hummus!
- Chia seeds are packed with Omega 3 fats which help protect against inflammation (which leads to heart disease). If you don’t like chia seeds on their own, try mixing them into smoothies or baking some muffins with them! They’ll give your baked goods a nice crunchy texture too–but don’t worry; there’s no fishy aftertaste involved here! Just remember not to overdo it since these little guys contain quite a bit of fiber which could cause digestive problems if consumed too much at once…and remember: moderation is key because this isn’t about deprivation either–we’re just looking at balance here 🙂
- Hemp protein powder like this hemp protein powder in Australia is a plant-based protein supplement made from the seeds of the hemp plant, Cannabis sativa. It contains all 10 essential amino acids, as well as fiber and omega-3 and omega-6 fatty acids.
Carrots are low in calories and high in fiber, which means they’ll help keep you full longer. They also have a sweet taste that can be used to enhance other flavors. Carrots are good for your eyesight, skin health, and hair growth.
Berries are a great addition to any diet. They’re packed with vitamins, minerals, and antioxidants (read: phytonutrients) that have been shown to help fight disease, reduce inflammation and increase overall health.
Berries are also low in calories but high in fiber—which means you’ll feel full after eating them and won’t be tempted to munch on junk food later in the day. That’s why it makes sense to swap out your usual desserts for berries instead: they’re healthier alternatives with fewer calories! You can even use them as snacks at work or school since they’re easy to pack up individually into containers; just be sure not to overdo it since berries contain sugar too!
Some of the most popular types of berries include blueberries which have more antioxidant power than any other fruit per serving size; blackberries which pack tons of vitamin C & A along with antioxidants like resveratrol from grapes; strawberries which contain manganese, as well as resveratrol like blackberries, do; raspberries which contain high amounts–even higher than blueberries–of manganese plus other nutrients such as iron & calcium; cranberries aka “cords” which boast many similar benefits without being quite as tart-tasting compared against other varieties mentioned above…
Legumes are a great source of protein and fiber. They’re also a good source of iron, magnesium, and zinc. And they can be used in almost any recipe! There are many varieties of legumes available to you:
- Beans (kidney beans, black beans, navy beans)
- Lentils (red lentils, green lentils)
- Peas (black-eyed peas)
Onions and garlic
Onions and garlic are rich in antioxidants, which is a great way to start your day. They can help prevent heart disease and lower blood pressure.
Onions also have sulfur compounds that aid digestion, while garlic has allicin which is good for the immune system.
The health benefits of onions and garlic include lowering cholesterol levels, reducing the risk of cardiovascular disease, and fighting infection by bacteria (such as E Coli), fungi (such as Candida), and viruses (such as HIV). They may also help lowers blood pressure and improve circulation in the body.
Mushrooms are a great addition to your plant-based diet. They contain B vitamins, potassium, and protein. A single serving of mushrooms contains 1.6 grams of protein — that’s more than an egg!
Mushrooms are also low in calories, but high in nutrients such as copper and selenium. Copper is important for bone health while selenium can help prevent cancer and heart disease according to the National Institutes of Health (NIH).
Plant-based diets offer plenty of options for delicious meals.
Plant-based diets can be healthy, environmentally friendly, and sustainable. They also tend to taste good! If you’re thinking of switching over to a plant-based diet, there are plenty of options for delicious meals. You might want to try some of the following:
- Arugula salad with avocado and chia seeds
- Roasted vegetables
- Quinoa with broccoli
Hopefully, this list has given you some ideas for new additions to your plant-based diet. As we’ve seen, there are many ways to make your food more nutritious and delicious. And don’t forget that these tips can be applied beyond just eating “healthy“: try incorporating them into other areas of your life as well!