Apricots
Apricots are a great source of beta-carotene, vitamin C, potassium and iron. And at only 50 calories for 3 apricots, they are also a dieter?s dream.
Upping Fibre Content
To increase your fibre in your diet, try switching to whole grain cereals and breads. Snack on dried fruits, and add raisins to baked goods. Cook and eat fresh produce with the skin on whenever possible. Eat beans and lentils several times a week in soups, stews and as side dishes.
Get Your Vitamins
Meatless diets are more likely to lack B vitamins and iron. Make sure you compensate for B vitamins by eating lots of legumes, whole grains, and dark leafy vegetables.
Whole Grains
Always choose whole, unrefined grains whenever possible. The refining process (turning brown rice into white rice, for instance) removes most of the fiber, protein, vitamins and minerals from the grain, and enriching doesn?t begin to add back what was lost.
Getting All Possible Nutrients
To ensure that you are getting all possible nutrients from your veggies, never soak vegetables after slicing; you will lose much of their nutritional values.
Disease Prevention
Plant-based diets are high in fiber and low in fat. In numerous studies, high-fiber, low-fat diets have consistently been shown to lower the risk of heart disease and rates of certain cancers such as those of the colon, breast and prostate. In addition, this type of diet is believed to reduce the risk of diabetes, hemorrhoids and colitis.
Genetically Modified Soybeans
Since nearly 50% of all soybeans grown in the United States are genetically modified, choose organic varieties whenever possible.
Soynut Butter
Soynut butter is made from roasted, whole soynuts, which are then crushed and blended with soyoil and other ingredients, soynut butter has a slightly nutty taste, significantly less fat than peanut butter and provides many other nutritional benefits as well. Soynut butter can be found in a few supermarkets, or through mail-order companies.
Fructose
It may come as a great surprise to many people that fructose is not a healthy sweetener, as people are highly mislead to believe. It is a common misconception that fructose is derived from fruit. In fact, it is a highly refined sugar that is believed to cause heart disease and high cholesterol.
Antibiotics in Food
Scientists say the increased use of antibiotics in food animals is boosting the risk that dangerous "superbugs" resistant to drug treatment could be passed along to humans. This is just one more reason to skip the meat.
Soy Sprouts
Although not as popular as mung bean sprouts or alfalfa sprouts, soy sprouts (also called soybean sprouts), are an excellent source of nutrition, packed with protein and vitamin C. They can be sprouted in the same manner as other beans and seeds. Soy sprouts must be cooked quickly at low heat so they don?t get mushy. They can also be used raw in salads or soups, or in stir-fried, saut¨Ĥed, or baked dishes.
Insoluble Fibre
Insoluble fibre, also known as roughage, is found in whole-wheat grain cereals, pasta, bread and in the skins and seeds of some fruits and vegetables. Insoluble fibre is the kind that keeps us regular. It works by absorbing water and speeding up the passage of waste through our intestines. This prevents constipation and may reduce the risk of certain ulcers.
Flaxseed Meal
Try to avoid "defatted" varieties of flaxseed. These have been stripped of many essential fatty acids and therefore have lost many of the health benefits.
Removing Pesticides
Wash fruits and vegetables using a dilute soap solution and peel them completely to remove surface residues. However, keep in mind this may remove some of the nutritional value and will not affect the residues that may have been introduced systematically into the produce. Therefore, it is very important to buy certified organically grown fruits and vegetables whenever possible. Even better, grow your own!!
Zinc
It can be difficult to reach your recommended zinc intake as a vegetarian or non-vegetarian. In order to up your zinc intake, it is vital to eat a wide variety of foods. Whole grains, nuts, dried beans and tofu are good plant-based sources of zinc.