Vegan Food & Living - October 2017

T

his list started as an article on the No Meat

Athlete blog, and it quickly became a reader

favourite. It has changed over time, but the

foods here are the ones we actually do try to eat every

single day for their health benefi ts. More importantly,

we explain how we make sure to eat each one.

You’ll see that incorporating these foods daily (or

any food you want to eat daily), is like creating any

other habit. They must be built in to your routine,

so that you don’t need to make a special eff ort to eat

them; it happens automatically. (Note that many can

easily go into a smoothie, and many can easily go into

a salad – a big reason to build your diet around these

two meals!) Give it a try!

Fruits, especially berries

HOW TO GET THEM DAILY: A few handfuls in a smoothie, fi rst

thing in the morning. We almost always use frozen berries – which

aren’t much diff erent from fresh in terms of nutrition – but when

they’re in season and we can get them

at the farmers market or from the

farm, we’ll use fresh. They also make

the perfect mid-afternoon snack.

Leafy green &

cruciferous vegetables

HOW TO GET THEM DAILY:

Salads, smoothies, and sauté ed as a side such

as colcannon or lemony steamed kale.

every single day

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every single day

Nuts

and seeds

HOW TO GET

THEM DAILY: Use

1 -2 tablespoons per

smoothie or salad. Our

favourites: fl axseed (be

sure to grind them), chia

seeds, pumpkin seeds,

walnuts. You could also

use them to make your

own nut butters.

Matt Frazier and Stepfanie Romine reveal

that all you need for a balanced, healthy

diet is to eat these essentials every day

VFL17.EatEveryday.indd 36 07/09/2017 13:03