Vegan diet; if you are and want to follow a healthy diet, you will not find a better diet than a low-carbohydrate diet that makes the plants listed healthier. https://tryhealthfitness.com/vegan-diet-healthy-food

1. Vegan Diet, Your
Guide To Healthy
Food.
https://tryhealthfitness.com/vegan-diet-healthy-food

2. • Vegan diet; if you are and want to
follow a healthy diet, you will not
find a better diet than a low-
carbohydrate diet that makes the
plants listed healthier. At first you
may feel that it is difficult to change
your diet is difficult but give you a
guide on how to change this system
easily.

3. Your Guide to Vegan Diet.

4. What is a vegan diet?
• The answer to this simple question is that you eat plants
and get rid of animal products such as dairy products
and eggs completely in your diet. There are a variety of
plant products that are ignored by most individuals.
• Thus, vegan diet means increasing the intake of a wide
range of foods such as tofu, turnip, cauliflower, quinoa,
flaxseed, shea seeds, raw almonds, raw almond butter,
olive oil, Berries, figs, avocados, tomatoes, lentils, black
beans, soy milk, food yeast, sweet potatoes, squash,
carrots, apples, peaches, mangoes, pineapples, garlic,
green tea, brown rice…etc.
• Some may follow vegan diet and combine it with other
animal products, but these products should be phased
out.

5. Why should I change my vegetarian
system?
• Health:
• Many people change diet to vegetarian because they
try to lose weight, improve heart health, stay healthy
in old age, improve blood pressure, control diabetes,
and also help you keep away from processed foods
and fast food.
• Environment:
• One of the main benefits of the plant system is that
reducing the intake of animal products reduces carbon
emissions. Because reports have shown that livestock
have a significant impact on the increase of carbon
dioxide.

6. How do you change to a vegan diet?
• Reduce meat gradually:
• Let go of meat one day a week. As days pass, meat
will be abandoned in other days until the red meat
is completely eliminated and then the poultry and
seafood are gradually abandoned. For six months
try new meals.
• Eating eggs:
• After reducing meat and poultry, egg and dairy
products are used.

7. • Reduce dairy products:
• This may be more difficult for some people, but
not because of the love of milk, but because of
cheese you may hear a lot of people say, "They
cannot give up cheese in their diet," but you can
replace it with a variety of other vegetarian foods.
• Pulses:
• If you have any problems when diet changes,
doctors recommend eating legumes when you
need to continue a vegan diet and the best
vegetarian foods rich in protein such as tofu,
beans, nuts, and over time this change becomes
normal.

8. What do you need to eat in the vegan
diet?
• Some types of foods regularly:
• You need to focus on a specific group of foods to
eat regularly, legumes and proteins. This means
eating different types of cereals such as lentils,
black beans, white beans, beans, chickpeas, etc.
• Also eat tofu, soy milk, nuts, almonds, raw
walnuts, flax seeds, shea seeds, almond milk.
Avoid saturated fats while taking healthy fats such
as avocados, nuts, olive oil and canola oil.

9. • Vegetables:
• One of the most important nutrients in a vegan
diet is the inclusion of leafy vegetables rich in
calcium, iron and vitamins.
• Examples of these vegetables are turnip, spinach,
cauliflower, cabbage; you can eat large amounts of
them daily as they have a few calories and a ton of
useful nutrients.
• Other Fruits & Vegetables:
• There are a variety of other fruits and vegetables
that you can include in a vegan diet like berries,
figs, apples, eels, peaches, mangoes, bananas,
pears, pepper, garlic, beets, celery, etc.

10. • Good Starches:
• There is not a bad type for people who follow a
vegan diet and provide the body with necessary
energy and essential nutrients such as sweet
potatoes, red potatoes, zucchini, brown rice,
whole wheat, oatmeal.
• Now it is not difficult for you to prepare recipes
that collect some of these foods and add them to
your diet and over time you will have a number of
healthy nutritious meals.

11. Some examples of recipes that you
can prepare in the vegan diet:
• Tofu and vegetables:
• Tofu contains high protein content. You can mix a little
tofu in a pan with olive oil, mixing tomatoes, spinach,
mushrooms, turmeric, salt, and a little flaxseed and
oats for 5 minutes before ingestion.
• The mixture of raw nuts, berries and cinnamon:
• You can cook a little garlic in olive oil and cook carrot
vegetables, pepper, mushrooms, and some protein
such as tofu and some turnip vegetables, cauliflower
and some spices such as turmeric, sesame oil.

12. • Vegetables on quinoa:
• You can mix black beans, beans, olive oil, garlic,
onions, tomatoes, pepper, turnips, carrots cubes,
and serve with quinoa.
• One course meal:
• quinoa, lentils, vegetables, olive oil, a little full
wheat pasta, tomato sauce, olive oil, garlic, onion,
pepper and fresh basil.

13. Benefits of vegan diet:

14. • Vegan diet contains a small percentage of
saturated fat:
• Saturated fats are found in animal products such as
beef, lamb, butter, cheese, high-fat dairy products
and various oils such as coconut oil, cocoa butter,
palm oil.
• According to experts at the American Medical
Association, eating saturated fats increases the
proportion of harmful cholesterol in the blood,
which in turn increases the risk of heart disease
and stroke and recommends a diet containing 13
grams of saturated fat daily.

15. • Eat a small amount of fat:
• The body needs a small amount of cholesterol to
function, but there is a large amount of cholesterol
in animal products, which may be a risk for heart
disease.
• Increase fiber in diet:
• Joan Siegel, associate professor at the Sargent
School of Health at Boston University, says fiber is
an essential element in improving the health of
the digestive system and reducing the absorption
of harmful cholesterol, which can be obtained
from lentils, beans, fruits, vegetables, nuts.

16. • Reduce the risk of diabetes:
• Dieting is linked to reducing the risk of diabetes,
according to the National Institute of Diabetes and
Gastroenterology because it contains fewer calories.
• Reduce high blood pressure:
• A vegan diet helps you reduce high blood pressure
because it limits the amount of sodium in the diet
because it aims to reduce meat consumption and
increase protein-rich foods.
• Increase omega-3 fatty acids:
• When you eat fatty acids, you naturally reduce heart
disease, diabetes, high blood pressure.
• There are acids in many foods of plant origin,
including seeds of pumpkin, canola oil, soybeans,
walnuts, flaxseeds.

17. • Vegan diet is rich in nutrients:
• There are a large range of nutrients that are found
in the vegan diet. Fruits and vegetables are rich in
antioxidants, potassium and thus reduce heart
disease.
• When potassium is increased, a great difference is
made in lowering blood pressure.
• Avoid unhealthy ingredients:
• It is possible to eat unhealthy foods, especially
processed meat, and when replacing other animal
products with a vegetarian origin, add more
nutrients to the body.

18. • Cancer resistance:
• The vegan diet helps you reduce your fat rate and
one of the ways to avoid cancer is because animal
products have been associated with colon cancer
and breast cancer
• Weight loss:
• If you follow a vegan diet especially low sugars and
fat helps you lose weight and you can lose weight
naturally because it increases the consumption of
fiber, vitamins, and minerals.

19. The disadvantages of vegan diet:

20. • Lead to a lack of nutrients:
• Plant people suffer from vitamin B12 deficiency, an
important component of brain function, body cells
and many other vital functions of human health.
• Lacks of essential amino acids are essential elements
for building muscle mass and bone health.
• Creatine:
• Studies have shown that creatine helps store energy
in cells and that vegetarians suffer from lack of this
element does not protect the body from aging.
• Ducoshexanoxic acid deficiency is the most active
form of omega-3 fatty acids which are found mainly in
fatty acids.

21. • No studies confirm healthy vegan diet:
• Studies have shown a difference in the health of
plant diets.
• Lack of animal protein:
• Animal food is rich in protein and when
incorporated into the diet, the body supplies
animal protein and a vegan diet that lacks animal
protein.

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