Try to avoid sugary and fizzy drinks and limit fresh fruit juice to 150ml per day. The best source of hydration (and the most environmentally friendly) is tap water, but a couple of teas or coffees can also contribute to your intake. Aim for around two litres per day, but this may increase if you are very active or the weather is very warm. It’s important that we all stay well-hydrated to stay focused, energised, and support our bowel movements. In addition, it is important to ensure a source of omega 3 fatty acids and you can get these from specific plant foods including: flaxseed, walnuts, hemp seeds, chia seeds. Aim to include a small amount of healthy unsaturated fats with most meals.Įxamples include: avocado, pecans, almonds, cashews, olives, olive oil, pumpkin seeds, sunflower seeds, sesame seeds. Healthy fats are important for our heart, brain and hormonal health 2. Other vegan calcium sources with smaller amounts include: almonds, tahini, figs, beans, sweet potato and oranges. Aim to include three portions of calcium-rich foods every day.Įxamples include: calcium-set tofu (check for ‘calcium’ anywhere in the ingredients list), fortified plant-based milk or juice, dark leafy greens such as kale or broccoli. You don’t need dairy for calcium, but you still need to ensure you are getting enough calcium from plant sources for strong bones. These high-fibre foods provide vitamins and minerals, water, phytochemicals and antioxidants that benefit our health and reduce our risk of disease 1.Įxamples include: apples, oranges, dark leafy greens, blueberries, strawberries, carrot, rhubarb, beetroot, cucumber, courgette, aubergine, banana, celery, peppers, mushrooms, cauliflower, broccoli, swede. You will want to be getting foods from the following 5 groups: Fruits & vegetablesĪim to include fruits and vegetables with every meal and snack and select a variety of different colours. Each group contains a different variety of nutrients that you need to stay well, so getting a good balance in a plant-based diet is important. What do you need to consider when it comes to making your own vegan meal plan?įirst of all it is important to ensure you are including foods from all the key food groups. Here we dive into what you need to consider to help you devise your own personalised meal plan and support you to feel happy, healthy and organised on your vegan adventures. Whether you are pregnant, wanting to save the pennies, or drop a little weight, meal planning can help ensure you are meeting all your nutrient needs over the week, as well as say goodbye to that last-minute dinner panic at the end of a long and busy day. Meal plans can be a savvy addition to anyone’s weekly routine.
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