diat and recipes
Vegan, Vegetarian Diets
A vegan or plant-based diet excludes all animal products, including meat, dairy, and eggs. When people follow it correctly, a vegan diet can be highly nutritious, reduce the risk of chronic diseases, and aid weight loss.
Increasing numbers of people are moving toward vegan diets due to health, animal welfare, or environmental concerns
Vegan diets tend to be rich in nutrients and low in saturated fats. Research suggests that the diet can improve heart health, protect against cancer, and lower the risk of type 2 diabetes.
However, people eating only plant-based foods need to be more aware of how to obtain certain nutrients, including iron, calcium, and vitamin B-12, that usually come from an omnivorous diet.
A vegan diet involves eating only foods comprising plants. Those who follow this diet avoid all animal products, including meat, dairy, and eggs. Some people also avoid eating honey. For some, being vegan is a dietary choice, while for others, it is a lifestyle choice.
The main difference between vegetarians and vegans is that although vegetarians do not eat meat (including cows, pigs, chicken, and fish), they consume dairy products, eggs, or both. The vegan diet excludes all products with animal-based ingredients.
The vegan diet is more restrictive, so people will need to think more about where their nutrients are coming from to ensure that they meet their daily dietary requirements.
Vegan diet has some disadvantages as well especially if we don’t pay extra attention to consciously balance them out.
Disadvantage can be such as
- Low protein intake
- Low fat intake
- A vegan diet may lack some of the critical nutrients required for the body, such as protein, vitamin B-12, omega 3 fatty acids, zinc, and iron
Tofu, tempeh, and edamame
Tofu, tempeh, and edamame all originate from soybeans.
Soybeans are considered a whole source of protein. This means that they provide your body all the essential amino acids it needs.
Edamame are immature soybeans with a sweet and slightly grassy taste. They need to be steamed or boiled before you eat them. Then, they can be enjoyed on their own or added to soups and salads.
Tofu is made from bean curds pressed together in a process similar to cheesemaking. Meanwhile, tempeh is made by cooking and slightly fermenting mature soybeans, then pressing them into a block.
Tofu doesn’t have much taste on its own, but it easily absorbs the flavor of the ingredients it’s prepared with. Comparatively, tempeh has a characteristic nutty flavor.
Both tofu and tempeh can be used in a variety of recipes, ranging from burgers to soups and chilis.
All three soy-based proteins contain iron, calcium, and 12–20 grams of protein per 3.5-ounce (100-gram) serving
Edamame is also rich in folate, vitamin K, and fiber, which can help support digestion and regularity
On the other hand, tempeh contains probiotics, B vitamins, and minerals, such as magnesium and phosphorus
Lentils
With 18 grams of protein per cooked cup (198 grams), lentils are a great source of protein.
They can be used in a variety of dishes, ranging from fresh salads to hearty soups and spice-infused dahls.
Lentils are also a great source of fiber, providing over half of your recommended daily fiber intake in a single cup (198 grams).
Furthermore, the type of fiber found in lentils has been shown to feed the good bacteria in your colon, which can help promote a healthy gut. Lentils may also reduce your chance of heart disease, diabetes, excess body weight, and certain types of cancer.
In addition, lentils are rich in folate, manganese, and iron. They also contain a hearty dose of antioxidants and other health-promoting plant compounds.
Beans
Kidney, black, pinto, and most other varieties of beans contain high amounts of protein per serving.
Chickpeas, also known as garbanzo beans, are another type of bean with a high protein content.
Most types of beans contain about 15 grams of protein per cooked cup (170 grams). They’re also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese, and several beneficial plant compounds
Moreover, several studies show that a diet rich in beans and other legumes can help decrease cholesterol levels, manage blood sugar, lower blood pressure, and even reduce belly fat.
Add beans to your diet by making a tasty bowl of homemade chili, or enjoy extra health benefits by sprinkling a dash of turmeric on roasted chickpeas (21Trusted Source).
Oats and oatmeal
Eating oats is an easy and delicious way to add protein to any diet.
Half a cup (40 grams) of dry oats provides approximately 5 grams of protein and 4 grams of fiber. Oats also contain magnesium, zinc, phosphorus, and folate .
Although oats are not considered a complete protein, they do contain higher quality protein than other commonly consumed grains like rice and wheat.
You can use oats in a variety of recipes ranging from oatmeal to veggie burgers. They can also be ground into flour and used for baking.
Green peas
Green peas contain nearly 9 grams of protein per cooked cup (160 grams), which is slightly more than a cup (237 mL) of dairy milk
What’s more, a serving of green peas covers more than 25% of your daily fiber, thiamine, folate, manganese, and vitamin A, C, and K needs.
Green peas are also a good source of iron, magnesium, phosphorus, zinc, copper, and several other B vitamins .
You can use peas in recipes such as pea-and-basil-stuffed ravioli, Thai-inspired pea soup, or pea-and-avocado guacamole.
You have to also pay extra attention to consume enough fat sources in your diet.
Our favorites are :
Avocado & Nuts
Avocados are as nutritious as they are delicious. These creamy, tender fat-bombs are composed of 77% fat, with the majority of it being monounsaturated fat. And one medium avocado will not only provide you with 21 grams of fat but also twice the potassium of a banana.
Nuts are one of the best sources of fat in a vegan diet. Walnuts, almonds, pistachios, pecans, brasil nuts cashew nuts are great as they’re rich in fats and good sources of omega-3 and omega-6 fatty acids and other minerals. Including nuts in your diet, is a great idea.
Chia Seeds
While all seeds are nutritious and great plant-based sources of fat, chia seeds have rightfully earned their place in the superfood hall of fame. 2 tbsp of chia seeds contains approximately 8.5g of fat and most of it is in the form of omega-3 fatty acids.
Omega-3 and omega-6 fatty acids are essential fats which the body cannot produce. Hence, they needed to be consumed through your diet. Fatty fish is generally considered a key source of omega-3, but if you’re following a plant-based diet, chia seeds are a fantastic alternative.
Coconut and coconut oil
are rich in saturated fats, yes. But unlike most sources of saturated fats, this tropical nut comprises medium-chain triglycerides (MCTs) which the liver can easily break down and convert into energy or ketones.
MCTs, help to curb hunger, keep you satiated for longer, and hence reduce calorie consumption.
Extra Virgin Olive Oil
Olive oil is very high in monounsaturated fats and contains a modest amount of vitamins E and K. Extra virgin olive oil is also loaded with antioxidants, some of which have powerful health benefits.
Dark Chocolate
It’s time to celebrate because dark chocolate – when done right – is nutritious! A 30g bar of dark chocolate – with a 70% or higher concentration of cocoa – contains around 11g of fat.
Besides being a rich source of plant-based fat, dark chocolate is loaded with antioxidants, iron, magnesium, and manganese.
Flaxseeds
Flaxseeds are one of the richest plant-based sources of omega3 fatty acids. One tbsp of flaxseed contains around 1.8g of omega3s – enough to satisfy your daily omega3 requirement.
Supplementation
Common Nutrient Deficiencies on a Vegan Diet/Vegetarian Diet which can require supplementation
- Protein (Nutriversum Vegan Pea and rice protein)
- Omega-3 (non-fish eaters will need to supplement –EPA/DHA)
- Vitamin B12
- Vitamin D
- Calcium ( issue for non-dairy consumers)
- Iron (all non-red meat eaters; female vegan endurance athletes at high risk of anemia)
- Zinc (potential problem for vegans)
- Iodine (potential issue for non-seafood/dairy/egg eaters)
Keep in mind that the more restrictive your diet is, the more challenging it can be to get all the nutrients you need. A vegan diet, for example, eliminates natural food sources of vitamin B-12, as well as milk products, which are good sources of calcium.
Types of vegetarian diets
- Lacto-vegetariandiets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included.
- Ovo-vegetariandiets exclude meat, poultry, seafood and dairy products, but allow eggs.
- Lacto-ovo vegetariandiets exclude meat, fish and poultry, but allow dairy products and eggs.
- Pescatariandiets exclude meat and poultry, dairy, and eggs, but allow fish.
- Vegandiets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.
Getting started
One way to transition to a vegetarian diet is to gradually reduce the meat in your diet while increasing fruits and vegetables. Here are a couple of tips to help you get started:
- Ramp up.Each week increase the number of meatless meals you already enjoy, such as spaghetti with tomato sauce or vegetable stir-fry. Find ways to include greens, such as spinach, kale, Swiss chard and collards, in your daily meals.
- Take favorite recipes and try them without meat. For example, make vegetarian chili by leaving out the ground beef and adding an extra can of black beans. Or make fajitas using extra-firm tofu rather than chicken. You may be surprised to find that many dishes require only simple substitutions.
- Branch out.Check the internet for vegetarian menus. Buy or borrow vegetarian cookbooks. Check out ethnic restaurants to sample new vegetarian cuisines. The more variety you bring to your vegetarian diet, the more likely you’ll be to meet all your nutritional needs.
To get the most out of a vegetarian diet, choose a variety of healthy plant-based foods, such as whole fruits and vegetables, legumes and nuts, and whole grains. At the same time, cut back on less healthy choices, such as sugar-sweetened beverages, fruit juices and refined grains. If you need help, a registered dietitian can assist you in creating a vegetarian plan that’s right for you.
Sample meal plan
Monday
- Breakfast:tempeh bacon with sautéed mushrooms, avocado, and wilted arugula
- Lunch: whole-grain pasta with lentil “meatballs” and a side salad
- Dinner: cauliflower and chickpea tacos with guacamole and pico de gallo
- Snacks:air-popped popcorn, kale chips, and trail mix
Tuesday
- Breakfast:coconut yogurt with berries, walnuts, and chia seeds
- Lunch: baked tofu with sautéed red cabbage, Brussels sprouts, and herbed couscous
- Dinner: mushroom lentil loaf with garlic cauliflowerand Italian green beans
- Snacks:bell peppers with guacamole, fruit leather, and seaweed crisps
Wednesday
- Breakfast:sweet potato toast topped with peanut butter and banana
- Lunch: tempeh taco salad with quinoa, avocados, tomatoes, onions, beans, and cilantro
- Dinner: oat risotto with Swiss chard, mushrooms, and butternut squash
- Snacks:mixed berries, vegan protein shake, and walnuts
Thursday
- Breakfast:eggless quiche with silken tofu, broccoli, tomatoes, and spinach
- Lunch: chickpea and spinach curry with brown rice
- Dinner: Mediterranean lentil salad with cucumbers, olives, peppers, sun-dried tomatoes, kale, and parsley
- Snacks:roasted edamame, sliced pear, and energy balls made from oats, chia seeds, nut butter, and dried fruit
Friday
- Breakfast:overnight oats with apple slices, pumpkin seeds, cinnamon, and nut butter
- Lunch: black bean veggie burger with steamed broccoli and sweet potato wedges
- Dinner: mac and “cheese” with nutritional yeast and collard greens
- Snacks:pistachios, homemade granola, and coconut chia puddin
Saturday
- Breakfast:breakfast skillet with tempeh, broccoli, kale, tomatoes, and zucchini
- Lunch: garlic-ginger tofu with stir-fried veggies and quinoa
- Dinner: bean salad with black-eyed peas, tomatoes, corn, bell peppers, and onions
- Snacks:roasted pumpkin seeds, frozen grapes, and celery with almond butte
Sunday
- Breakfast:whole-grain toast with avocado and nutritional yeast alongside a vegan protein shake
- Lunch: lentil chili with grilled asparagus and baked potato
- Dinner: vegetable paella with brown rice, onions, tomatoes, bell peppers, artichoke, and chickpeas
- Snacks:almonds, fruit salad, and carrots with hummus
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SIAM NUTRI PRO CO, LTD.
THE NEW WAVE ON THE SEA OF DIETARY SUPPLEMENTS!
|
|
|
|
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|
|
Contact Us
SIAM NUTRI PRO CO,LTD.
38, 40 Soi Phatthanakan 30,
Suan Luang, Bangkok 10250
Facebook Page
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