素食小册.pdf

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1、Welcome to theVegetarian/ Vegan DietPutting More Plants on Your PlateFor Optimal Health!Brought to you byVegetarian/Vegan Diet PyramidThere are many scientifically proven reasons to adopt a vegetarian or vegan diet. Lower your risk of:heartdiseasehighbloodpressuretype2diabetesobesitycancerinflammati

2、onelevatedbloodcholesterollevels Experience a longer lifespan. Achieve weight loss and weight management goals. Reduce your carbon footprint. Adopting a vegetarian or vegan diet is easy and affordable with delicious recipes such as: Pasta with Roasted Vegetables African Peanut Soup Latino Fiesta Qui

3、noa Salad Asian Shitake and Kale Bowl with Brown Rice Oatmeal Risotto Southwest Tofu ScrambleFor recipes and more information on the latest scientific studies about plant-based diets, visit: www.oldwayspt.org266BeaconStreetBoston,MA02116USA617-421-55002013OldwaysPreservationTrust Easy Vegetarian/Veg

4、an Recipes This pyramid is a visual guide to Vegetarian and Vegan diets and the variety of foods you can eat every day. Look for ways to be more active. Good food alone isnt enough to live a healthy life. Make most of your own meals. Teach your children how to cook, and enjoy the pleasures of the ta

5、ble with family and friends as often as possible. Every day, build your diet around whole plant foods, such as vegetables, fruits, whole grains, beans, peas, lentils,minimally-processedsoyfoods,suchastofu,tempeh, and soy milk, and nuts, peanuts, peanut and nut butters, and seeds. Include healthy fat

6、s, such as extra virgin olive oil, avocados, nuts, peanuts, and seeds. If you are a vegetarian, you may choose to include eggs and/or dairy foods including yogurt, cheese, and cottage cheese in your diet. Enjoy a variety of whole plant foods throughout the dayandlearnhowtoincorporateflavorsandcookin

7、gstyles from different cultures. If you are a vegan, supplement your diet with vitaminB12. Include sources of naturally occurring calcium every day by eating leafy green vegetables such as kale, collard, turnip, and mustard greens, fortified juices, and plant milks. Ten Small Steps to Healthier Plan

8、t-Based MealsPlant-Based Diets Are you looking for ways to get more vegetables and other plant foods into your diet? Set small manageable goals for yourself and ease into a healthy and delicious way of eating. 1. Build your breakfasts around whole grains. Add nuts to oatmeal or whole grain cereal wi

9、th soy milk, or milk. Or, eat a slice of whole grain bread spread with a bit of mashed avocado, guacamole, peanut or nut butter. Include some fresh fruit, too. 2. Make a vegetarian meal one night a week. Include beans, whole grains, vegetables, herbs, and spices in a simple saut or stew. Then try tw

10、o nights a week, then three.3. Fill at least half of your dinner plate with plants.Usesaladgreens, cooked or raw vegetables and fruit. 4. Reach for healthy fats. Include small amounts of nuts, peanuts, peanut and nut butters, seeds, olives, avocados, and olive oil or other plant oils in your daily m

11、eals. 5. Build a meal around salad. Fill a bowl with delicious salad greens. Add an assortment of chopped fresh or roasted vegetables, nuts, fresh herbs, beans, and sprouts and finish off with vinegar and a drizzle of olive oil or your favorite dressing. 6. Include a side of whole grains. Try barley

12、, quinoa, brown rice, or farro with dinner. Top with a sprinkle of sesame seeds, chopped nuts, and choppedfreshherbsforextraflavor.7. Go for the greens. Find ways to include spinach, kale, Swiss chard, collards,andothergreensindailymeals.Steamorstir-frytopreserve theirtenderflavorsandnutrients.Or,ma

13、keagreensmoothie!8. Make water your go-to beverage. Drink it throughout the day andwithmeals.Addasplashofcitrusorabitoffruitforflavor.9. Eat fruit for dessert. Choose fresh, unsweetened canned, or dried fruit. 10. Sit down with friends or family as often as possible to enjoy a meal together. Turn of

14、f the TV, get away from the phone and computer.Many different cultures around the world, especially in Latin America, the Mediterranean, Africa, India, Japan, and China rely on vegetables, fruits, nuts, seeds, whole grains,legumes,herbs,andspicestobringgreatflavors,colors, and sound nutrition to the

15、ir daily meals. Its a fact: Eating plants is very, very good for you and if you eat a lot of them, you can reap the rewards of scientifically proven benefits, which include improved health, lower disease risk, weight loss, and longevity. Health professionals encourage everyone to boost consumption o

16、f these deliciousplant-basedfoods,andtherearealotofways to go about doing that.Heres a quick look at several popular, healthful diets that all focus on increasing the amount of plant foods you eat everyday.Whichplant-baseddietisrightforyou? Semi-Vegetarian or Flexitarian Includes dairy foods, eggs, and small amounts of meat, poultry, fish, and seafood. Pescatarian Includes dairy foods, eggs, fish and seafood, but no meat or poultry. Vegetarian (also known as Lacto-Ovo Vegetarian) Includes dairy foods and eggs, but no meat, poultry, fish, or seafood. Vegan Includes no animal foods.