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How environmentally friendly is eating plant-based? How can eating only vegetables be nutritious? 5 strategies to bring you into the "vegetable fitness circle" Last year, Liren held the "2020 Sustainable Diet and Life Festival", calling on friends who value the environment and health to join the "Vegetable 7-Day Challenge". Many participants reported that they felt better after eating vegetables, and their blood lipids and other testing items improved. In just 7 days, new possibilities can be opened for good health and environmental sustainability. Known as the "vegetable map of the human body", Nora, an IG celebrity who has been called "pháinn-tshuì-táu" since she was a child, said that eating vegetables now has surpassed the "old vegetarian food" with strong vegetarian flavors in the past. "Concept, restaurants and convenience stores offer a variety of delicious vegetable options. Even meat-eating restaurants and food companies have noticed this trend of vegetable eating and launched classic dishes such as plant-based meat. Under her recommendation, many friends even found that some vegetarian meals are better than meat meals. Dietitian Yao Chaqiong, who has been practicing plant-based eating for more than 10 years, also shared with us simple and easy-to-follow guidelines for plant-based eating, making plant-based eating not only delicious, but also healthier and more balanced. If you want to eat vegetarian food, don't hesitate any longer, follow the guide below, and embark on a vegetarian journey with us! Strategy 1: Eat vegetables and eat easily hungry? Eating this way makes you feel full! "A friend who just started eating vegetarian food said that he seemed to feel hungry easily." Nora shared the situation that friends who switch from meat to vegetarian food may face. Yao Chaqiong said: "Vegetarians tend to feel hungry because they eat the wrong meals. The combination of the three major nutrients of carbohydrates, protein and fat cannot be ignored in the meals. The most common situation is that people who switch to vegetarians directly delete Eliminate meat protein from your diet without increasing the amount of plant-based protein in your diet. In fact, any adjustment in dietary habits should pay attention to protein intake. It is recommended to take more soy products such as soy milk, tofu, and dried tofu in the diet. Others such as tempeh, cashew nuts, peanut butter, and pumpkin seeds are good sources of plant-based protein. In addition, if you use unrefined whole grains such as brown rice or sweet potatoes as a source of calories, take in good oils and chew slowly, you won’t feel hungry easily! Strategy 2: Eat vegetables every day, so that you will not get tired of eating! When cooking meals, you can use the principle of replacing ingredients to add taste changes and freshness. For example: rice as a source of starch can be replaced with sweet potatoes, toast, and rice noodles; tofu products as a source of protein can be subtly replaced with lentils, chickpeas, quinoa or edamame, etc., to add variety. In addition, sauces can also be used to adjust the taste of dishes. For example, Thai-style dapao sauce, Nanyang tom yam sauce, Italian-style pesto sauce, Sichuan-style spicy sauce, and Japanese-style sesame sauce, etc., can easily transform vegetarian food into exotic flavors. When it comes to eating out, Nora likes to visit vegetarian restaurants of different cultures, and also goes to meat restaurants with good reviews to taste vegetarian options, so that she can get in touch with more diverse and authentic cuisines. Strategy 3: Foodies who order vegetables like this, delicious and not depressing! When eating out, if you want to eat both delicious and healthy food, Yao Chaqiong recommends that vegetarians give priority to choosing restaurants or stores that provide original food. For example, serving prototype staple foods such as sweet potatoes, brown rice, five-grain rice, and baked potatoes, or pasta that is not made with refined starches such as buckwheat noodles, combined with high-protein foods and diverse and colorful vegetables is a nutritious meal. Nora, who almost eats out, is used to using Google Maps to search for vegetarian restaurants, and then filters restaurants based on ratings and reviews and selects signature dishes. "The reviews on Google Maps don't distinguish between meat and vegetables, and meat eaters will also eat them, so the ratings are full of reference value!" Usually, the vegetarian meals recommended by word of mouth are not easy to be ignored, and the deliciousness is even better than that of friends who eat meat. Also happy to follow. In addition, information on vegetarian community restaurants on Facebook, recommendation of vegetarian internet celebrities, or app of vegetarian restaurants are also useful tools. For friends who value convenience, Nora recommends trying the vegetarian meals in chain coffee shops and convenience stores. "There are various flavors such as Nanyang and green sauce, and some of them are even as delicious as restaurant dishes, which amazes me." Strategy 4: Eating vegetables is not nutritious enough, mastering the principle of balance is the key Most people are accustomed to a diet with more meat and less vegetables, and may think that nutrition must be obtained from meat and milk, and feel that vegetables are not nutritious enough. Actually, this is a myth. In fact, people can still get the nutrients their bodies need without eating foods from animal sources. Vegetables and fruits are rich in nutrients such as phytochemicals, dietary fiber and protein. Compared with meat, a balanced all-plant diet can reduce the risk of cardiovascular disease, obesity, three highs and cancer. Yao Chaqiong said: "The earth has prepared all the nutrients our bodies need." Proteins are commonly found in beans, especially soybeans, black beans, and edamame. Iron is also found in red or dark green vegetables such as broccoli, red amaranth, beetroot, spinach, and kale. And dark green vegetables with high calcium content, such as wild amaranth, kale, Qingjiang vegetable, imperial palace vegetable, Chuanqi, sweet potato leaves, okra, etc., are good choices for calcium supplementation. Other nutrients are also found in fruits and vegetables, whole grains and nut seeds. Plant-based diets can support healthy living at all ages and stages of life, according to research published by the British Dietetic Association and the American Academy of Nutrition and Dietetics. As with any diet, adopting a plant-based diet and mastering the principle of nutritional balance means that you don't have to worry about eating plant-based foods that are not nutritious enough. Strategy 5: Return to the original intention and strengthen the endurance of vegetable food! Changing your eating habits will take time, and you will inevitably be tempted to eat meat along the way. "I think you can ask yourself the original intention of trying a plant-based diet. If you don't know why you eat, you will be easily shaken." Yao Chaqiong gave an example. If you care about health, you can learn more about healthy diet and lifestyle, such as more vegetables and less fruits Red meat may reduce the risk of cardiovascular disease. If you care about environmental friendliness, you can motivate yourself by adopting a plant-based diet to reduce carbon emissions for the earth; if you care about animal welfare, you can think about how many animals are spared from being slaughtered. In this way, the belief in eating vegetables can be strengthened. In addition, making friends who eat vegetables not only has the same goals of concern, but also allows you to experience the fun of exploring vegetable restaurants together, and it can also continue the action of eating vegetables. How environmentally friendly is eating plant-based? According to research by the Greenpeace Foundation, a Taiwanese person can save 2.4 kilograms of carbon dioxide emissions (about the same as the carbon dioxide absorbed by 73 trees in a day) just by not eating meat for one day. A meal of vegetable food is not too little, let us start with more vegetables and less meat, and experience the charm of vegetable food!
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