a plant-based diet approach

A Plant-Based Diet Approach

By: Andrea Spinelli- Sodexo Dietetic Intern

“The most effective method of weight loss is to abandon calorie

restriction and focus on the TYPE of foods you are eating” –Neal D Barnard

M.D.

“If you are a diabetic and go on a whole foods, plant-based diet you

may want to keep your doctor’s phone number handy because you will most likely be calling to lower

your medication to avoid a low blood sugar.” –Neal D Barnard M.D.

Research states it reduces the risk or progression of obesity, diabetes, heart disease and some types of cancer

Vegetarian and vegan diets are associated with a lower risk of type 2 diabetes and lower risk of complications

Why Try a Plant-Based Diet?

What does a plant-based diet mean?

•Vegan/Vegetarian is not the only way to eat healthy

•Plant-based refers to focusing our diet on whole foods that are not refined

•Fruits and vegetables to make up majority of our diet

Dr Fuhrman’s Food Guide Pyramid

This diet is not low-fat or low-carbohydrate

Focusing on high-nutrient for the amount of calories

Focusing on the quality of the foods

Dr. Fuhrman’s research- Type 2

This diet is not low-fat or low-carbohydrate

Focusing on high-nutrient for the amount of calories

Patients end up reducing their insulin requirements to half!

Will reduce the risk of complications later

Dr. Fuhrman’s research- Type 1

What are protein sources for a plant-

based eater?•Beans•Nuts•Soy•Quinoa

1) Using canned beans (already cooked) and tossing them into a salad

2) Reheat the canned beans and add to a vegetable dish

Incorporating Beans

Importance of Healthy Grains

Filled with fiber, b- vitamins and minerals such as selenium, iron and magnesium

Fiber is important for bowel function and fullness

B-vitamins are essential for metabolism and a healthy nervous system

Benefits of Consuming Whole

Grains•Great for weight management

•May reduce constipation

•Reduces the risk of heart disease

Some vegetarians consume dairy products

Other sources of calcium: soy milk, tofu made with calcium sulfate, fortified breakfast cereals, orange juice, some leafy green vegetables

Important for bone health

Focusing on Calcium

Try Simple Changes • Think vegetable and

fruit FIRST when eating/preparing food

• Try and change what you normally eat to make it vegetarian

Smoothie Ideas 1 Banana ~1/2 cup strawberries 1 mango Half the blender with

ice Add water (about ¼

the blender) 1 tsp chia seeds

ENJOY

Tofu for chicken/beef

Grilled vegetables

Soy burgers, mushroom burgers, vegetable burgers

***Give yourself the feeling of a barbeque but with more vegetables

Substitutions

Nuts are a great snack!

• Use nuts instead of meats/cheeses in a salad or main dish

• Unsalted nuts make an excellent snack (high in omega 3’s)

Vitamin B12 is mostly found in animal products

Keep track of your B12 number from the doctor and take a supplement if needed

Some cereals are fortified with B12

Leafy greens have some B12

Remember to get your B12

Comparison in nutrients

Found in fruits, vegetables, whole grains, legumes, beans, nuts, seeds, herbs, spices

Intake of Phytochemicals among Americans is unknown

Early medicine relied on plants for healing

Consumption of tea, wine, chocolate (plant-based) are associated with reduced risk of disease

Benefits of Phytochemicals

http://www.happyhealthylonglife.com/happy_healthy_long_life/2010/05/plantbased.html

http://www.myaadenetwork.org/p/bl/et/blogid=38&blogaid=1061

http://www.choosemyplate.gov/ http://support.pcrm.org/site/PageServer?pa

gename=21day_vegan_kickstart https://www.drfuhrman.com/library/what-is-

a-nutritarian-diet.aspx http://plantbaseddietitian.com/tag/phytoch

emicals/ http://www.choosemyplate.gov/food-groups

/grains-why.html http://vegetarian.lovetoknow.com/List_of_C

ommon_Whole_Grain_Foods http://www.todaysdietitian.com/newarchive

s/090313p70.shtml

Resources