素食小册.pdf

上传人:安*** 文档编号:19243392 上传时间:2022-06-05 格式:PDF 页数:2 大小:4.54MB
返回 下载 相关 举报
素食小册.pdf_第1页
第1页 / 共2页
亲,该文档总共2页,到这儿已超出免费预览范围,如果喜欢就下载吧!
资源描述

《素食小册.pdf》由会员分享,可在线阅读,更多相关《素食小册.pdf(2页珍藏版)》请在得力文库 - 分享文档赚钱的网站上搜索。

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.

展开阅读全文
相关资源
相关搜索

当前位置:首页 > 教育专区 > 教案示例

本站为文档C TO C交易模式,本站只提供存储空间、用户上传的文档直接被用户下载,本站只是中间服务平台,本站所有文档下载所得的收益归上传人(含作者)所有。本站仅对用户上传内容的表现方式做保护处理,对上载内容本身不做任何修改或编辑。若文档所含内容侵犯了您的版权或隐私,请立即通知得利文库网,我们立即给予删除!客服QQ:136780468 微信:18945177775 电话:18904686070

工信部备案号:黑ICP备15003705号-8 |  经营许可证:黑B2-20190332号 |   黑公网安备:91230400333293403D

© 2020-2023 www.deliwenku.com 得利文库. All Rights Reserved 黑龙江转换宝科技有限公司 

黑龙江省互联网违法和不良信息举报
举报电话:0468-3380021 邮箱:hgswwxb@163.com