Legumes, like lentils, chickpeas and beans, three times a day. Cooked or sprouted.
* Let your Main Dish include legumes and vegetables.
Enjoy eating 5 servings, á 100 gram, per day of fruits and vegetables, including dark leafy greens and bright orange vegetables (provide beta-carotenes and vitamin C). Choosing more vegetables than fruit, in addition to berries.
Make smoothies of fruit and greens. Smoothie is a fun and easy way to consume some of the 5 servings, especially greens.
Choose whole grains (whole-grain bread and rolls, whole-wheat pasta, brown rice etc.).
Eat healthy fats, like avocado, nuts, almonds, coconut oil and other plant oils (preferably cold-pressed oils).
Omega-3 daily by including flaxseeds*, walnuts and omega-3 plant oils in your diet.
Calcium by eating green leafy vegetables (broccoli, kale, collard greens), almonds, unhulled sesame seeds, tahini (sesame seed butter) and drinking fortified plant milks.
Salt: Himalaya salt or sea salt.
Iodine: Sprinkle some dried kelp on your salad or in your soups, or eat sea vegetables daily to get adequate iodine.
B12 supplement daily.
Since active B12 not is found in plant food, we need daily supplementation. If you already take a multivitamin a day, just check the label to make sure it contains adequate B12. As well replace soy and rice milks and cereals with B12 fortified versions. (Sea vegetables and fermented foods do not provide B12.)
Vitamin-D supplement if you don´t get adequate sun exposure (due to sunscreen on your skin, or cloths). Also, as you age, your vitamin D production diminishes.
As a nutritionist, I also recommend one multivitamin supplement daily.
When buying a supplement, always look at the label to make sure it contains adequate B12. Maybe you´ll need a B12 supplement, too.
* I also highly recommend eating organic food - and homemade meals :-)
* Enjoy your mealtimes, including all the colourful raw vegetables on your plate! :-)
Protein: Legumes*, seeds, nuts and hemp.
*Legumes: Lentils, chickpeas, kidney beans, mung beans, yellow and green split peas etc.
Plant oils: Coconut, extra-virgin olive, flaxseed, hemp and pumpkin.
Nuts: Almonds, walnuts, brazil nuts, hazel nuts, macadamia nuts etc.
* Flaxseeds: Buy whole flaxseeds, grind them in a grinder, and store them in a mason jar in the refrigerator. (Flaxseeds will pass through the system undigested if consumed whole.)
