Plant-based foods have zero cholesterol and are high in dietary fiber! Dongshi: 30 kinds of future food to eat for health

A plant-based diet is a diet based on plant foods that is beneficial to health. In recent years, with the increasing emphasis on healthy and balanced diets, more and more people, in addition to wanting to "eat healthily", are gradually hoping to have a more "diverse" diet. Combined with the international promotion of the issue of "environmental sustainability", a "plant-based diet" that is environmentally friendly, nutritious, healthy and diverse has gradually become a new trend in modern people's diet.

"Plant-based diet", which is environmentally friendly, nutritionally healthy and diverse, is gradually becoming a new trend in modern people's diet.

Xu Huiyu, Director of the Food and Nutrition Center of the Tung Foundation, said: "Eating is a basic human right and the greatest joy in life. In addition to eating safely and nutritiously, we also hope to eat in an environmentally friendly way. However, as global warming intensifies, if protein is dependent on animal sources for a long time, it will invisibly increase the burden on the environment. Plant-based diets, which have become a global trend in recent years, can reduce greenhouse gas emissions, land use and water use by about 20-30%, and can also improve ecological diversity. Diversified planting can avoid the depletion of soil nutrients, the impact of pests and diseases, the improper use of fertilizers and pesticides, the harm to wildlife, and the infiltration into water systems, which pollutes water resources."

Advantages of diverse plant-based ingredients: zero cholesterol, good fat, rich dietary fiber, etc.

Choose a more diverse range of plant-based ingredients, such as fruits, vegetables, grains (especially whole grains), beans, nuts and seeds, and limit the intake of red meat and processed meat. Plant-based ingredients have the characteristics of zero cholesterol, good fat, rich dietary fiber, phytochemicals and various vitamins and minerals, which are beneficial to improving blood lipids and cholesterol, promoting intestinal health and anti-aging. According to research, people who consume more plant-based foods can reduce their risk of cardiovascular disease and stroke by 16% and their risk of death from cardiovascular disease by 32% compared to those who consume less. These plant-based diets have gradually become the dietary guidelines recommended by many countries and medical institutions.

In response to global trends, WWF, Unilever and Dr. Drewnowski, director of the Center for Public Health Nutrition at the University of Washington, have collaborated to promote a new concept of plant-based diet called "Future 50 Foods", which focuses on promoting three changes in global food planting and consumption: more vegetables, more plant-based protein, and more unrefined grains and other nutritious sources of carbohydrates, in order to encourage people to consume more of these high-nutrition plant foods and embody sustainable living in their diet.

In order to better promote plant-based diets in Taiwan, the Food and Nutrition Center of the Tung Foundation took into account factors such as the friendly local environment, food availability, and the eating habits of Taiwanese people, and carefully selected a list of "future foods" in Taiwan (as attached), covering a variety of ingredients such as vegetables, whole grains, beans, nuts and seeds. The center encourages the public to use more future foods in cooking, increase the intake of plant-based ingredients, and practice sustainable actions in their diet.

Taiwan's carefully selected list of 30 "future foods". (Form provided by Tung Foundation)

In addition, nutritionist Mo Yachun from the Tung Foundation's Food and Nutrition Center also shared how people can practice a plant-based diet in their daily diet. She recommended choosing seasonal, local, fresh, simple and unprocessed plant-based foods, including:

Main meal: You can choose unrefined brown rice or whole grain rice, and it should account for at least 1/3 of the staple food, and avoid refined grains.

Garnish:

1. To increase the intake of plant-based foods, give priority to semi-vegetarian dishes with a variety of vegetables (stir-fried pork with green peppers) as the main course, avoid large pieces of meat (pork chops, chicken chops, fish chops, etc.), and choose beans and their products to replace meat. It is recommended to consume 2 servings per day.

2. Eat at least 3 servings of vegetables every day. It is recommended to eat a variety of vegetables of different colors with three meals to absorb a wide range of nutrients and phytochemicals.

dessert:

1. Snacks can include fresh fruits, unseasoned nuts and seeds.

2. Choose drinks such as sugar-free soy milk, oatmeal drinks, milk with cereal, etc.; avoid choosing sugary drinks or fruit juices.