Plant based foods...

 Eating more plant-based foods is a great way to improve your health. Some of the benefits of a plant-based diet include:

• Lowering your risk of heart disease
• Reducing your risk of cancer
• Improving your digestion
• Helping you maintain a healthy weight
• Boosting your energy levels
• Reducing inflammation in your body
• Improving your gut health
• Reducing your risk of developing type 2 diabetes

There are many different types of plant-based diets, but they all emphasize certain foods associated with heart benefits, such as whole grains, fruits, vegetables, legumes, nuts, and healthy oils like olive oil. The diets that have been most studied for their impact on heart health include the Mediterranean diet, the DASH diet, and the MIND diet.

Here are some plant-based protein sources:

• Tofu, tempeh, and edamame are among the richest sources of protein in a vegan diet. Soy products such as tofu, tempeh, and edamame contain about 10 g of protein per ½ cup of firm tofu (soybean curds), 8.5 g of protein per ½ cup of edamame beans (immature soybeans), and about 15 g of protein per ½ cup of tempeh1.
• Lentils contain plenty of protein, fiber, and key nutrients, including iron and potassium. Cooked lentils contain 8.84 g of protein per ½ cup1.
• Chickpeas are a great source of protein to add to a lunch or dinner routine. Cooked chickpeas contain about 7.25 g of protein per ½ cup1.
• Other plant-based proteins include:
• Quinoa
• Chia seeds
• Hemp seeds
• Nutritional yeast
• Spirulina
• Seitan
• Black beans
• Almonds
• Peanuts
• Pumpkin seeds
• Sunflower seeds
• Oats

Here is a recipe for a high-protein vegan meal:

• Vegan Sloppy Joes: This recipe is a great source of protein and is perfect for a satisfying, delicious dinner! It’s also a great recipe to meal prep. You’ll need:
• 1 tablespoon olive oil
• 1 onion, chopped
• 1 red bell pepper, chopped
• 2 cloves garlic, minced
• 1 can (15 ounces) black beans, drained and rinsed
• 1 can (15 ounces) kidney beans, drained and rinsed
• 1 can (15 ounces) tomato sauce
• 2 tablespoons tomato paste
• 2 tablespoons maple syrup
• 2 tablespoons apple cider vinegar
• 1 tablespoon chili powder
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• Whole wheat buns or lettuce leaves for serving

Here’s how to make it:

1. Heat the olive oil in a large skillet over medium heat. Add the onion and red bell pepper and cook until softened, about 5 minutes.
2. Add the garlic and cook for another minute.
3. Add the black beans, kidney beans, tomato sauce, tomato paste, maple syrup, apple cider vinegar, chili powder, smoked paprika, salt, and pepper. Stir to combine.
4. Bring the mixture to a simmer and cook until thickened, about 10 minutes.
5. Serve on whole wheat buns or wrapped in lettuce leaves.

Snacking ...

 Snacking between meals can be healthy if you choose healthy snacks like whole grains, proteins, or produce. According to Lovneet, "Eating snacks between meals has the potential to promote satiety and suppress overconsumption at the subsequent meal. Overeating can not only put pressure on your digestive system but can also inhibit the absorption of nutrients. Hence, snacking may also help you maintain a healthy gut".

However, it’s important to keep in mind that snacking can also lead to health problems if you choose unhealthy snacks like processed, high-calorie items like chips and cookies.

It’s also important to pay attention to your snacking behavior:

what you snack on,

why you snack,

frequency of snacking,

and how snacks fit into your overall eating plan.

Here are some healthy snacks:

• Mixed nuts
• Red bell pepper with guacamole
• Greek yogurt and mixed berries
• Apple slices with peanut butter
• Cottage cheese and fruit
• Celery sticks with cream cheese
• Kale chips

Make eating FUN...

 Here are some ways to make eating more enjoyable:

• Banish the boring breakfast. Many people eat the exact same foods every single day for breakfast. Try to switch it up.
• Spruce up your salads.
• Explore new restaurants.
• Select unique spices and seasonings.
• Dine al fresco.
• Try a new lean protein.
• Pick peculiar produce.
• Ditch fats that are solid at room temperature and switch to healthy fats such as olive oil, sunflower oil, and canola oil that stay in a liquid form when stored in the cupboard.

You can also try eating small meals more frequently instead of three full meals. This can help you enjoy your food more and make it easier to digest. Eating with others may also help stimulate your appetite more than eating alone.

Here are some ways to make your meals more colorful:

• Add colorful foods to your shopping cart. Set yourself up for success by shopping for foods from every color of the rainbow.
• Eat a variety of different fruits.
• Pack your Shakeology smoothie with veggies.
• Add fruit to your oatmeal.
• Flavorful seasonings are a great way to make your nutritious dish more colorful and delicious. Garnish your meals with fresh herbs like basil, cilantro, parsley, or dill. Add spices like red pepper flakes, cayenne pepper, and turmeric.
• To ensure a meal with a variety of colors of produce, choose at least one food from each color group. You can get more bang for your color buck by combining foods, such as making a fruit salad with some reds, oranges, greens, and blues.
• Add veggies to dishes.

Sugar ...

 Sugar is a sweet-tasting, soluble carbohydrate that is used in many foods and beverages. It is found in all foods that contain carbohydrates, including fruit, grains, dairy and vegetables. The most common sugar is sucrose, which is a crystalline tabletop and industrial sweetener used in foods and beverages.

Why is sugar unhealthy ?

Sugar is unhealthy for several reasons. Here are some of them:

• Sugar has no nutritional value. It is an empty calorie that provides no vitamins or minerals. Consuming too much sugar can lead to nutrient deficiencies and imbalances.
• Sugar can cause weight gain. Sugar is high in calories and can increase your appetite and hunger. Consuming too much sugar can lead to excess calorie intake and obesity, which is a risk factor for many chronic diseases.
• Sugar can increase your risk of diabetes. Sugar can raise your blood sugar levels and impair your insulin sensitivity. Insulin is a hormone that regulates blood sugar and energy metabolism. When your body becomes resistant to insulin, you are more likely to develop type 2 diabetes, a condition that affects your blood vessels, nerves, and organs.
• Sugar can damage your teeth. Sugar consumption can cause tooth decay, which may lead to the development of cavities. After eating sugar, bacteria in the mouth form a thin layer of plaque over the teeth. These bacteria react with the sugars present in foods and drinks, producing acids that erode the enamel of the teeth.
• Sugar can harm your heart. Sugar can increase your blood pressure, inflammation, triglycerides, and cholesterol levels, which are all risk factors for heart disease. Sugar can also cause atherosclerosis, a disease characterized by fatty deposits in the arteries that restrict blood flow and oxygen delivery to the heart.

Healthy sugar alternatiives

Some healthy sugar alternatives are:

• Stevia. Stevia is a natural sweetener that comes from the leaves of a plant. It has no calories and is much sweeter than sugar. It may also help prevent weight gain and lower blood sugar levels.
• Sugar alcohols. Sugar alcohols are carbohydrates that occur naturally in some fruits and vegetables. They have fewer calories than sugar and do not harm your teeth or raise your blood sugar levels significantly. Some examples are erythritol, xylitol, and maltitol.
• Maple syrup. Maple syrup is a natural sweetener that comes from the sap of maple trees. It contains some minerals, antioxidants, and phytochemicals that may have health benefits. However, it is still high in calories and sugar, so it should be used sparingly.
• Honey. Honey is a natural sweetener that is produced by bees from the nectar of flowers. It has some antibacterial, anti-inflammatory, and antioxidant properties that may benefit your health. However, like maple syrup, it is also high in calories and sugar, so it should be used in moderation.
• Coconut sugar. Coconut sugar is a natural sweetener that comes from the sap of coconut palm flowers. It has a lower glycemic index than regular sugar, which means it does not spike your blood sugar levels as much. It also contains some minerals and antioxidants, but it is still high in calories and fructose, so it should be used sparingly.