Foods You Should Eat Daily
You’ve searched the Internet for clues about what plant-based foods you should eat Daily. So you already know: Even the most eminent plant-based doctors, nutritionists, and dietitians differ on this important issue!
To come up with our own six daily must-haves, we used input from many highly regarded vegan authors, including:
Dr. Michael Greger’s How Not to Die Daily Dozen
Dr. Joel Fuhrman’s Eat for Life Nutritarian Diet
The 6 Foods You Should Be Eating Every Single Day:
Beans or legumes, such as peas or lentils. Rich in fiber, protein, minerals, vitamins and phytonutrients, they show up on nearly everyone’s list of the healthiest plant-based foods.
Veggies, especially leafy greens including arugula, kale, watercress and collard or mustard greens. Greens average just 100 calories per pound — and believe it or not, most of those calories come from protein! Eat them to your heart’s content!
Limited amounts of nuts and seeds (between 1 tablespoon and ¼ cup per day, depending on the source). They’re great sources of from health-protective fats, minerals, antioxidants and phytosterols. Flaxseed, for example, is loaded with omega-3, fiber and cancer-fighting lignans.
Fruit, especially berries. Both Dr. Greger and Dr. Fuhrman love blueberries, blackberries and strawberries for their cardiovascular and anti-cancer benefits. Fresh or frozen, they’re available all year.
Avocados get the thumbs-up for healthy fats. Dr. Greger suggests eating one medium-sized one; Dr. Fuhrman’s limit is ¼ cup (2 ounces) per day.
Whole grains, such as quinoa, brown rice and bulgur wheat, make up half the daily calories of a macrobiotic diet. They’re also on Dr. Greger’s Daily Dozen list. He recommends getting three ½ cup servings every day, in the form of 100-percent whole-grain cereal, pasta or bread. Even popcorn qualifies (1/2 cup of kernels = 3 cups popped!)
Herbs and spices. Both Dr. Greger and the macrobiotics diet are fine with using salt-free herbs and spices to wake up your meals. But Dr. Greger makes a point of consuming ¼ teaspoon of turmeric each day.
Within our broader categories, of course, you’ll find an astounding range of healthy options to mix and match with our six suggestions.
Even better, a simple Google search will reveal hundreds of vegan recipes, from simple snacks to evening-attire entrees, which combine them in remarkably imaginative, delicious ways!