Vegans often have a hard time getting enough protein, but hummus is one food that offers this nutrient, Gorin says. “After all, hummus is made from chickpeas, which boast plenty of satiating protein.” She likes to spread hummus on whole-grain toast for breakfast — along with some avocado slices for healthy fat, sliced tomatoes and onions for extra fiber, as well as a sprinkling of hemp seeds for additional protein.
7. Green tea
This is a beverage that’s rich in healthyantioxidants, Gorin says. It helps improve blood circulation, lowers bad cholesterol, and prevents high blood pressure. Additionally, green tea may help with weight loss by helping to boost metabolism, she added. “And when you drink unsweetened green tea as a replacement for sugary beverages, this can help with both weight loss and hydration.”
“I love to snack on pistachios,” says Gorin. “You get the most nuts per serving versus other snack nuts and, most importantly, pistachios supply a trio of plant protein, healthy fats, and fiber to help keep you fuller for longer.” Research has shown that a diet that includes pistachios, which are rich in antioxidants, can contribute to a decrease in cholesterol levels.
“As a vegetarian, eggs are one of my go-to foods,” says Gorin. One large egg offers 6 grams of protein. You also get choline from eggs, which may benefit cognitive health in elderly adults. “My favorite ways to eat eggs are in avocado deviled eggs or served slightly runny on top of French toast.” The daily recommendation is 3,500 mg of choline for both men and women. A choline deficiency can lead to muscle and liver damage, and nonalcoholic fatty liver disease.
“Fruit such as the mango offers fiber, which is important for digestion and for staying fuller for longer — helping to prevent feelings of hungriness,” Gorin said. Mangoes also offer immune-helping vitamin C. In addition to all the benefits fruits and vegetables offer, mangoes may also help prevent the progression of macular degeneration, which causes vision loss, because it’s rich in Vitamin A.
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