Nuts, seeds, beans are good steps toward a plant-based diet
A plant-based
diet rich in fruits, vegetables, whole grains, and healthy plant oils can help
men stay healthy and ward off heart disease, stroke, diabetes, cancer, and
other chronic conditions. Adding fresh fruits and vegetables is a no-brainer for
adopting a plant-based diet, but don't neglect nuts and seeds along with beans
and other legumes, recommends the December 2014 Harvard
Men's Health Watch.
Choosing the right portions is important, too. Nuts and
seeds are rich in vegetable oils, which pack nine calories per gram. That means
eating too many nuts and seeds in a day can deliver an overload of calories.
But it doesn't pay to obsess over exact portions. A handful
of nuts can be a healthy "dose" on a morning bowl of cereal, yogurt,
or oatmeal, as is a heaping tablespoon of sunflower or chia seeds. A handful of
cooked beans on a salad is also a healthy meal-enhancer.
Add nuts, seeds, beans and other legumes gradually while
moving toward a more plant-based dietary pattern, recommends registered
dietitian Kathy McManus, director of the Department of Nutrition at
Harvard-affiliated Brigham and Women's Hospital. One way is to add them into
foods or meals you already enjoy and know how to cook. To get the full benefit
of a plant-based diet, substitute plant-based proteins for red and processed
meat.
Read the
full-length article: "Plant-based
diets: Nuts, seeds, and legumes can help get you there"
Source: New Harvard Health Information - Category: Consumer Health News Source Type: news
More News: Cancer | Cancer & Oncology | Cardiology | Chia | Diabetes | Endocrinology | Harvard | Health | Heart | Heart Disease | Hospitals | Nutrition | Nuts | Oatmeal | Stroke | Women