The top five plant-based foods to include in your diet every week

A nutritionist’s weekly shopping list: The FIVE foods to include in your diet if you want to stay in peak health throughout 2022

  • A nutritionist has revealed the top plant-based foods to include in your diet
  • Fiona Tuck, 从悉尼, said vegetables provide fibre, nutrients and vitamins
  • She recommended green vegetables, legumes, wholegrains and nuts or seeds
  • Fiona revealed her favourite food for each category and her top pantry staples
  • A leading nutritionist has revealed the top five plant-based foods to include in your diet every week to maintain health all year around.

    Fiona Tuck, 从 悉尼, said consuming a wide range of vegetables, legumes and wholegrains is important to ensure the body is getting essential vitamins, nutrients and fibre.

    ‘We know that different foods contain different prebiotics and phytonutrients, hence diversity is important,’ Fiona told FEMAIL.

    Sydney nutritionist Fiona Tuck (图为) said consuming a wide range of vegetables, legumes and wholegrains is important to ensure the body is getting essential vitamins and nutrients

    Sydney nutritionist Fiona Tuck (图为) said consuming a wide range of vegetables, legumes and wholegrains is important to ensure the body is getting essential vitamins and nutrients

    轮询

    Which of these foods do you eat the most?

    Which of these foods do you eat the most?

    • Broccoli 165 票数
    • Chickpeas 20 票数
    • Oats 67 票数
    • Flaxseeds 6 票数
    • Spinach 39 票数
    • None of the above 19 票数

    现在分享您的意见

    Cruciferous vegetables

    Fiona’s pickBroccoli

    第一, Fiona mentioned it’s vital to incorporate ‘cruciferous vegetablesinto your dietfoods from the cabbage family.

    These plant-based foods can include broccoli, kale, cauliflower, cabbage and brussel sprouts, which are a good source of nutrients a fibre.

    ‘Cruciferous vegetables provide a super food plant compound called sulforaphane which has been shown to have an array of important protective health benefits,’ Fiona said.

    These foods also contain high sources of vitamin A and C to help lower risk of inflammation and prevent illness.

    Her cruciferous vegetable of choice was the humble broccoli because it’s high in fibre, low in calories and rich in vitamins C and K.

    ‘Broccoli contains minerals such as choline which helps blood sugar levels, it’s also anti-inflammatory, supports liver health and detoxification, and may even help protect against certain cancers,’ Fiona said.

    第一, Fiona mentioned it's vital to incorporate cruciferous vegetables into your diet ¿ plants from the cabbage family. These plant-based foods can include broccoli, kale, cauliflower, cabbage and brussel sprouts, which are a good source of nutrients a fibre

    第一, Fiona mentioned it’s vital to incorporate cruciferous vegetables into your diet – plants from the cabbage family. These plant-based foods can include broccoli, kale, cauliflower, cabbage and brussel sprouts, which are a good source of nutrients a fibre

    Fiona’s top five pantry staples

    Extra Virgin Olive oil

    Frozen mixed berries

    Tinned legumes

    Dried herbs and spices – 辣椒, rosemary and turmeric

    Brown rice

    广告

    Legumes

    Fiona’s pickChickpeas

    Fiona dubbed legumes as one of the ‘healthiest plant-based foodsthat offer a variety of benefits.

    ‘Legumes offer prebiotic and resistant starch benefits which help fuel the beneficial microbes in our gut,’ 她说.

    Legumes not only help keep your bowel healthy but help lower cholesterol levels.

    They are also broken down slowly, meaning you will stay fuller for longer.

    Fiona’s legume of choice is chickpeaswhich can be purchased wet or dry at supermarkets.

    ‘Chickpeas as incredibly versatile and can be added to salads, 汤类, stews and made into hummus for healthy snacking,’ 她说.

    ‘Chickpeas are rich in nutrients such as fibre, potassium, B vitamins, iron, magnesium, and selenium, supports gut and heart health.

    Wholegrains

    Fiona’s pickOats

    You should also include wholegrains, such as oats, barley and rye, in your weekly diet.

    Fiona said wholegrains are rich in fibre, prebiotic and beta-glucan to promote gut health and heart health.

    Oats was Fiona’s wholegrain of choice as it’s an ingredient that can be added to smoothies, baked goods or soaked overnight for breakfast.

    A fabulous source of fibre, oats help gut health, heart health, blood sugar balance may help lower cholesterol as part of a healthy diet,’ 她说.

    Fiona dubbed legumes as one of the 'healthiest plant-based foods' that offer a variety of benefits

    She said legumes not only help keep your bowel healthy but help lower cholesterol levels

    Fiona dubbed legumes as one of the ‘healthiest plant-based foodsthat offer a variety of benefits

    Omega 3

    Fiona’s pickFlaxseeds

    To boost brain health and reduce the risk of inflammatory disease, Fiona recommended eating plant-based foods high in omega 3.

    Nuts and seeds such as flaxseed, chia, hemp and walnuts are rich in omega 3 and can be consumed instead of oily fish as a plant-based alternative.

    Fiona said flaxseeds are a skin, 头发, hormone, and digestive system ‘superfood’.

    ‘Packed with nutrients including lignans, antioxidants, fibre, 蛋白, and polyunsaturated fatty acids such as alpha-linolenic acid (ALA), or omega-3, flaxseeds may help lower cholesterol and relieve constipation as part of a healthy diet,’ 她说.








    Green vegetables

    Fiona’s pickSpinach

    To maintain health throughout the changing seasons, Fiona’s final recommendation is to fill your plate with a side of green vegetables.

    Spinach, green beans, cabbage and kale are said to be the ‘healthiestof the list of green vegetables.

    ‘Spinach is another good source of vitamins and minerals such as beta carotenea skin-loving nutrientand iron, plus phytochemicals that may help inflammation and disease protection,’ 她说.

    How to make Fiona Tuck’s Moroccan Chickpea Stew:

    配料:

    2 tablespoons extra virgin olive oil

    3 garlic cloves, peeled and finely chopped

    1 brown onion, finely chopped

    1 celery stalk, finely sliced

    1 red capsicum, finely diced

    1 thumbnail size of fresh ginger, peeled and chopped

    200g tinned chopped tomatoes

    1 x 400g can organic chickpeas

    1 cup frozen peas

    1/2 teaspoon cinnamon

    1/4teaspoon turmeric

    1/2 teaspoon dried chilli flakes (or to your taste)

    1/2 cup chicken stock

    2 large handfuls of washed spinach leaves, chopped

    Small handful each of fresh coriander and parsley leaves, washed and finely chopped

    Squeeze of lemon juice

    Brown rice or cauliflower rice, for serving

    方法:

    Add the oil to a non-stick pan then add the garlic, onion, 芹菜, capsicum and gently cook until softened.

    Stir through the ginger and the spices, then add the stock, tomatoes and chickpeas.

    Cook over a medium heat for about 20 minutes or until the mixture has thickened.

    Add the peas and spinach and stir until the peas are cooked through and the spinach has wilted.

    Remove from the heat and stir through the coriander, parsley and lemon juice.

    Serve with cauliflower rice or brown rice.

    广告

    评论被关闭.