How can anyone maintain such a restrictive lifestyle? No one can live on spinach alone! Hearty dishes like lasagna, stews, and pizza —while prepared differently—are all on the menu. The happiness I feel by eating right for my body, and in a way that is humane and less harsh on our natural resources, cannot be adequately measured in words. This means making starches or fruit the center of your meal plate. When making a savory meal, use foods like potatoes, sweet potatoes, whole grains, and legumes to create meals you really enjoy. Think dishes like bean enchiladas, pesto pasta, and chickpea pot pie. Contrary to urban legend, we are not talking about a diet of bok choy here—thank goodness! Many people view food as a nutritional balancing act, and they go through their day trying to make sure to get just the right amount of the countless number of nutrients out there.
But I do make food a priority, like it should be. I eat according to a few simple guidelines e. And what that means is that each day, there are relatively few decisions I have to make around food. Just water and cup of tea or coffee.
However, the Vegan Plate, promoted by the Vegan Society, is arguably a more relevant example for those following a full-time vegan diet. It highlights the importance of beans and pulses as well as nuts and seeds, shows where calcium can be found in numerous plant-based foods, and emphasises that getting enough vitamin B12, vitamin D, omega-3 fats and iodine is essential to maintaining good health. Another important nutrient, but little talked about, is choline, which is richest in animal foods like egg yolks. Nutrition needs vary depending on your sex, size, age and activity levels, so use this chart as a general guide only. The chart shows the Reference Intakes RI or daily recommended amounts for an average, moderately active adult to achieve a healthy, balanced diet for maintaining rather then losing or gaining weight. The RIs for fat, saturated fat, sugar and salt are maximum daily amounts. There is no RI for fibre although health experts suggest we have 30g a day. Numbers and figures are all very well, but how does this relate to you? Keeping the Eatwell Guide in mind, you can personalise your portion sizes. Discover what counts as one portion using our five-a-day infographic. Vitamin B12 is a good example. Another nutrient to be aware of is vitamin D.
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