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What You Should know About Pegan diet
Mar 2019

What You Should know About Pegan diet​

Taking on the best from the two most popular diet plans, paleo and vegan, comes a hybrid diet known as pegan diet. Vegan diet refers to a plant based diet with restricted intake of animal foods such as dairy, meats and fish. Paleo, on the other hand recommends a diet that has plenty of lean meats, nuts, fruits and vegetables but limits consumption of dairy and grains. The pegan diet builds on the nutritional wisdom of vegan and paleo diets and recommends emphasis on consumption of whole grains, fresh fruits and vegetables, lean meats and fish in the diet. The basic principles of pegan diet are

1. Focus on plant foods that are rich in fiber, low in fat and rich in phytonutrients. Fresh fruits, colored vegetables, whole grains, legumes, nuts and seeds should be the staple in the diet.

2. Bring a variety of freshly produced food on the plate. Shun processed and packaged foods that are deprived of the nutrients and often a source of empty calories. Try to select foods that are fresh and minimally processed to step up the body immunity and reduce risk to diseases.

3. Choose healthy fats and lean protein. Include nuts and seeds, as they are loaded with heart friendly unsaturated fatty acids (omega 3 and omega 6 fats), magnesium, potassium, selenium and zinc. They are also a great way to spruce up the protein content of the daily diet.

4. Fish must be included in the regime, though it is suggested that intake of fish such as sardines, tuna, anchovies that show high risk of mercury contamination must be limited