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植物性飲食

植物性食譜

什麼是植物性飲食？

專注於只吃來自植物的食物的飲食

想像一下你只吃可以自然產生的食物的飲食

和吃素一樣嗎？

不，真正的素食注重不吃肉。素食者可以吃雞蛋和奶製品 

它還能滿足所有的營養需求嗎？

是的，還有其他植物性脂肪和蛋白質來源。

植物性飲食資源

你在植物性飲食中吃什麼？

The Power Plate—grains, legumes, vegetables, and fruit— provides all the nutrition you need. To meet your nutrient needs, make these foods the center of your plate for each meal. It’s important to vary the foods you choose within the food groups because this helps you to cover all your nutritional bases.

Foods To Avoid

  • Meats, poultry, fish, eggs (both whites and yolks), and all dairy products (regular and nonfat), including milk, yogurt, cheese, ice cream, cream, sour cream, and butter 

  • High-fat and highly processed meat and dairy alternatives like veggie sausages and soy cheese

  • Fried foods, such as potato chips, french fries, onion rings, tempura, and doughnuts

A Word on Portion Sizes

Provided that you are eating from the Power Plate, you should be able to eat until you are full without worrying about serving sizes. Pay attention to your own hunger cues to tell you when to stop eating. Our bodies tend to know how much food we need. Rather than focusing on calories or portion sizes, focus on high-quality, nutrient-dense meals.

Click the photo below to learn more about the power plate method:

Plant based alternatives 

植物性飲食的優勢

哪些食物不屬於植物性飲食？

乳製品 

這些來自動物或使用動物產品製成。

例如：牛奶、酸奶、奶酪。

蛋

雖然這些不是肉，但它們確實來自動物。 

肉類和家禽

肉類和家禽也是動物產品，不是植物性飲食的一部分。 

精製穀物

精製穀物並非穀物的真實形態

糖果

糕點和加糖飲料

這些含有添加的糖，而不是天然形式。許多糕點也含有動物脂肪

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