A nutritionist told us what to replace fruit with

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A healthy diet is unthinkable without fresh fruit. But what to do if, for one reason or another, their consumption is impossible? Zoya Bogdanova, a dietitian, nutritionist, psychologist, author of the book and methodology “Eat. Read. Lose Weight,” shares her recommendations.

Green buckwheat

The usual buckwheat groats are heat-treated grains. Green buckwheat has more benefits. It contains antioxidants, many essential amino acids, fiber and dietary fiber, a set of trace elements. Green buckwheat grains are rich in B vitamins, contain phosphorus, zinc, magnesium, selenium, tryptophan, iron, methionine, folic acid, manganese, rutin, copper, lecithin, pantothenic acid, lysine, isoleucine.

It is best to use green buckwheat uncooked: just pour water over it and leave it overnight. In the morning, a wonderful dish will be ready! Green buckwheat can be sprouted and then eaten. It is recommended to prepare not only porridge from these grains, but also soups, mousses, cocktails, salads, mixing them with vegetables and herbs.

Sprouts

Any sprouted grains are sprouts. They are a source of a large number of vitamins and phytonutrients. They contain important nutrients: it is thanks to them that a living and strong plant sprouts from small grains. When we sprout them, a useful set of substances is converted into an easily digestible state and the human body does not need to spend additional energy to absorb them.

Sprouts contain proteins, fats and carbohydrates. As well as vitamins of group B, E, a set of important trace elements, minerals and biotin. Sprouted grains are rich in antioxidants and help the body cleanse itself of toxins, rejuvenate, and improve health.

Such a powerful concentrate of benefits is contained only in seedlings, before the roots and leaves have formed. It is not worth sprouting a lot, it is not the quantity that is important, but the regularity of use.

Green salads

It is not necessary to eat only the usual lettuce leaves. There are many types of them and you can choose the one that you like the most. Or mix them. The composition is rich and useful: calcium (even more than in dairy products), manganese, folic acid, vitamin K, magnesium, potassium, iron, sodium, iodine, phosphorus, vitamins of group B, E, C, A. Due to the presence of a large amount of fiber, lettuce leaves stimulate the work of the gastrointestinal tract and gently cleanse the body.

Green salads are low-calorie, and it is very easy and simple to prepare a dish from them. Wash, dry, tear the leaves with your hands (you should not cut them) and add your favorite dressing. You can combine them with other vegetables, add seeds or a few nuts.

Nuts, seeds, urbech

Nuts saturate the body with useful unsaturated fats, vitamins, fiber, micro- and macroelements. They are well absorbed in the first half of the day, you just need to chew each one very carefully and slowly. Flax, chia and other seeds will fill the body with the necessary fiber, carbohydrates, and proteins. They are better absorbed in ground form.

You can make a wonderful oriental dish – urbech. It can be multi-component or made from a single ingredient. Initially, this dish was made from ground flax seeds, but now there is a wide variety. Urbech is seeds and nuts ground into an oily paste without heat treatment. Spices are usually not added. Such a paste satisfies hunger well and enriches the body with useful substances.

Vegetables

Fruits can be replaced with vegetables. Just be sure to check the glycemic index if you are going to cook them, and not eat them raw. Vegetables have all the advantages of fruits, they are rich in vitamins, fiber, and contain a rich set of microelements. And at the same time, they do not have the main disadvantage of fruits – a high glucose content.

Have you ever tried fresh beet carpaccio with basil sauce and mustard? It is very unusual and very tasty! And it's also beautiful. And most importantly, fresh beets have a normal glycemic index, unlike boiled ones. And you can come up with and cook a large number of such interesting, tasty and healthy dishes from vegetables.