Plant based diet can not only help lose weight, but also provide a variety of other benefits that are good for the health of the body. Many think that a plant-based diet is the same as a vegan diet.
Healthbeautyidea.com – Have you ever heard of a plant-based diet? Although not as popular as other dietary methods, but this diet is believed to be very healthy. As the name implies, a plant-based diet emphasizes a focus on intakes derived from plant-based sources. No wonder, if this diet can provide many benefits for the body.
What is Plant Based Diet?
Plant-based diet is a diet method in which you consume only or consume most of the intake derived from vegetables (plants). However, there is a different understanding of plant-based diets.
Some people interpret it as a vegan diet, so it should avoid all intakes of animal origin. While others interpret that plant-based foods, such as vegetables, fruits, whole grains, nuts, and legumes are the main focus consumed, they can sometimes consume meat, fish or dairy products.
That way this diet is quite flexible because it can adjust to what you choose. In addition, a plant-based diet also focuses on whole foods that are healthy and not processed foods.
Plant Based Diet Food List
Fruits
People who follow a plant based diet can eat all kinds of fruit. Plant-based diet includes all fruits, such as:
- Berries
- Citrus fruits
- Banana
- Apple
- Grape
- Melon
- Avocado.
Vegetables
A healthy plant based diet contains many vegetables. Includes a variety of colored vegetables that provide a wide variety of vitamins and minerals.
The vegetables can be as follows:
- Broccoli
- Cabbage
- Root bits
- Cauliflower
- Asparagus
- Carrot
- Tomato
- Peppers.
Tubers
Tubers are a good source of carbohydrates and vitamins.
If a person is eating plant-based diet foods, tubers can be his choice, among others:
- Sweet potatoes
- Potato
- Pumpkin
Legumes
Legumes are an excellent source of vegetable fiber and protein.
You can include this plant based diet menu with a variety of legitimate variations in your diet, including:
- Beans
- Peanut
- Peas
- Red beans
- Black beans
Grains
Seeds are a great snack as well as an easy way to add extra nutrients to a salad or on top of a soup.
One of them, sesame seeds contain calcium and sunflower seeds are a good source of vitamin E.
Grains in plant based diet menu, others include:
- Pumpkin
- Chia seed
- Flax.
Nuts
Nuts are a good source of plant-based proteins and vitamins, such as selenium and vitamin E.
Examples of nuts that you can consume:
- Brazil nuts
- Almonds
- Cashew nuts
- Pecans
- Macadamia
- Pistachio nuts.
Healthy Fats
It is very important to consume polyunsaturated and monounsaturated fats, as well as omega-3 fatty acids.
Sources of vegetable fats for plant based diet menu include:
- Avocado
- Walnuts
- Flaxseed
- Olive oil
- Canola oil.
Whole Grains
Whole grains are an excellent source of fiber and help keep blood sugar stable. They also contain important minerals, such as magnesium, copper, and selenium.
Examples of whole grains include:
- Brown rice
- Wheat
- Spelled
- Buckwheat
- Wheat seeds
- Wheat bread
- Rye
- Jam.
Read also:
Foods With Soluble Fiber For Health and Ideal Body Weight
Vegetable Milk
If you want to reduce milk intake, there is a wide variety of vegetable milk available in grocery stores and online. These include:
- Soy milk
- Coconut milk
- Lactose milk
Be sure to choose the option of unsweetened vegetable milk, so that the plant based diet runs optimally.
Plant based diet drinks
In addition to food, drinks also have rules in applying a plant-based diet. Of course the list of drinks below should be consumed with low or no sugar.
Here are the list of beverages in the plant based diet pattern, among others:
- Coffee and tea
- Nut-based beverages (almond milk, cashew milk)
- Wheat milk
- Soy milk
- Hemp milk,
- Fresh juice.
