One of the biggest questions for those who are venturing into a new type of diet is how to make their meals as complete and healthy as possible. In this article we want to clarify the macronutrients in a meal, and which are the main foods where you can find them. Discover with VGO how to prepare balanced dishes using only plant-based ingredients.
Cereals and legumes
Cereals and legumes are great sources of fiber and minerals, in addition to being the main sources of protein and their amino acid profiles (protein components) complement each other. what is low in one is high in the other, so try to consume these two groups every day, it does not necessarily have to be in the same meal. Opt for whole grains instead of refined “white” ones.
Cereal options - Rice, pasta, oats, bread, quinoa, corn, bulgur, couscous, amaranth, potatoes, sweet potatoes, cassava, yams and baroa potatoes.
Greens and Vegetables
Eat plenty of greens and vegetables, they are very low in calories and super rich in fiber, vitamins and phytonutrients with antioxidant properties. Prioritize dark green leaves and those from the brassica groups (cruciferous): kale, broccoli, watercress, arugula, etc. In addition to being good sources of calcium, they contain a powerful anti-cancer compound, sulforaphane.
Other vegetable options - Spinach, red cabbage, mustard, cauliflower, peppers, onions, garlic, carrots, beets, tomatoes, eggplant, lettuce and mushrooms.
Sources of fats
Give preference to whole fat sources instead of oils. Seeds, oilseeds and avocado, for example, contain proteins, fiber, vitamins and minerals, as well as fats, while oils contain only fats, in addition to having a very high energy density (calories per volume).
Legume Options - Peanuts, oilseeds (walnuts, cashew nuts, Brazil nuts, almonds), seeds (sesame sunflower, pumpkin, linseed, chia, tahini) avocado, coconut, extra virgin olive oil.
Don't be afraid of fruits, they are wonderful and should always be consumed. They are very rich in fiber, vitamins and antioxidant phytochemicals. Try to vary them and pay attention to seasonal fruits.
Fruit options - Orange, lemon, apple, strawberry, mango, persimmon, kiwi, grapes, açaí, tangerine, banana, melon, watermelon, dried fruits (dates, apricots, raisins).