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
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