Printable Weight Watchers Point System

According to NHS.uk, a vegan diet is a diet that focuses on consuming plants such as vegetables, fruit, whole grains, and all foods from plants. So, vegetarians do not consume food from animals such as meat, milk, and eggs..

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What is The Vegan Diet?

According to NHS.uk, a vegan diet is a diet that focuses on consuming plants such as vegetables, fruit, whole grains, and all foods from plants. So, vegetarians do not consume food from animals such as meat, milk, and eggs.

A healthy vegan diet is to consume 5 servings of fruits and vegetables every day. Vegan diets are also not allowed to consume carbohydrates such as rice, bread, pasta, or potatoes. However, the vegan diet focuses on whole grains. If you want to consume dairy products, you can consume low-sugar yogurt and soybeans.

Don't forget to eat nuts as an additional source of protein. You need to consume nuts that contain omega-3 fatty acids. An example is walnuts. The vegan diet also allows you to use limited amounts of unsaturated oils.

You also need to consume foods with other nutrients such as vitamin B12, vitamin D, iron, calcium, and iodine. If you do a vegan diet, you also have to drink 6-8 glasses of water per day.

What are The Health Benefits of a Vegan Diet?

Many studies have proven that a vegan diet helps you avoid the risk of diabetes, heart disease, and cancer. These points describe the health benefits of a vegan diet.

• Heart Disease: A study conducted on 800 adults found that people who follow a vegan diet have a lower risk of heart disease. Therefore, the vegan diet is a diet that needs to be implemented by people, especially people who are at high risk of cardiovascular disease.
  
  
• Diabetes: Implementing a vegan diet also helps you to avoid diabetes, especially type 2 diabetes. From 14 studies on diabetes with a vegan diet, it is explained that people who adopt a vegan diet have a 27% lower risk of diabetes than people who do not apply a vegan diet.
  
  
• Cancer: Cancer is a dangerous disease. If you want to avoid cancer, you need to adopt a vegan diet. That's because the vegan diet requires you to consume vegetables and fruits. There are several types of vegetables and fruits that can prevent cancer. Examples are tomatoes and carrots. Tomatoes and carrots are vegetables that contain beta-carotene and carotenoids which can reduce the development of cancer cells.
  
  
• Hypertension: 7 studies show that people who adopt a vegan diet for 4 months have normal blood pressure. That's because those people stop consuming meat which can raise blood pressure.

How to Use Weight Watchers for a Vegan Diet?

How to use the Weight Watchers point system for a vegetarian or vegan diet? So, people who adopt vegan diets can use the point system from Weight Watchers to choose non-animal products. All non-animal products on Weight Watchers have a low to zero score. Examples are fruit (except coconut and avocado), vegetables (except starchy vegetables such as potatoes and cassava), beans, tofu, corn, yogurt, soybeans, and peas.

If you use Weight Watchers, you will earn 200 points. You must use those points according to your needs. You can still reach your ideal weight goal if you don't exceed that point.

If you want it easier, you can choose various vegan menus on the Weight Watchers application. So, you won't be confused about choosing a vegetarian menu that is delicious, healthy, and doesn't exceed your daily points.

What are Types of Foods for Vegan Diets?

Because vegans avoid animal-based foods, vegans should focus on foods that do not contain animal products. Vegans should still consider vegetables and fruit that are rich in nutrients so they don't lack nutrients. Therefore, a vegan diet must be well planned. One of them is to determine the types of foods with high nutrients for a vegan diet. Here are some types of those foods.

1. Nuts

   The first type of food that is high in nutrition and highly recommended is nuts. That's because there are 5-12 grams of protein in 1 ounce or 28 grams of nuts. Protein can be a substitute for meat and it needs by your body.

   Not only that, nuts also contain iron, magnesium, vitamin E, zinc, fiber, selenium, and antioxidants. For this reason, nuts need to be used as a main food ingredient. Nuts can also be processed into delicious food menus.

2. Tofu

   Vegans can also consume tofu as a substitute for meat. Tofu is a food made from soybeans. 1 serving (100 grams or 3.5 ounces) contains 9-20 grams of protein. In addition, those two types of food also contain calcium and iron.

   Tofu is processed through fermentation. Fermentation is able to increase the nutrition of those foods. This process can also increase vitamin B12 levels. These vitamins are actually found in animal products. However, the levels of vitamin B12 in tofu are low.

3. Chia Seeds

   Currently, many people consume chia seeds because this type of food contains many nutrients. Chia seed contains alpha-linoleic acid or ALA and omega-3 fatty acids. These omega-3 fatty acids can be converted by the body into docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

   These two types of compounds play an important role in maintaining the health of the nervous system. Both are types of long-chain fatty acids that can reduce depression, anxiety, pain, and inflammation. Therefore, vegans need to consume chia seeds as a substitute for eggs.