CONTENTS

Page 2

Table of Contents

Abstract ___________________________________________________________________________ 3

Singapore’s Health Crisis ______________________________________________________________ 5

Nutrition: A Key Factor _______________________________________________________________ 7

The Meat of the Problem ____________________________________________________________ 10

The Diabetes Danger ________________________________________________________________ 15

The Cancer Link ____________________________________________________________________ 17

The Fibre Connection _______________________________________________________________ 18

More Green, Less Red to be in the Pink _________________________________________________ 19

Recommendations _________________________________________________________________ 20

Conclusion ________________________________________________________________________ 27

Appendix _________________________________________________________________________ 28

References ________________________________________________________________________ 31

About the Position Paper

We are concerned citizens who are keen to contribute to our nation's welfare. Through our extensive

research and experience in nutrition and diets, we have identified major solutions to tackle Singapore’s

escalating health problems, which we have presented in this paper. We hope that the information will be a

useful resource for policymakers, the healthcare sector and the general public.

ABSTRACT

Page 3

Abstract

Our government has taken many crucial steps in promoting a healthy diet in Singapore, while preserving the

country’s rich food culture. However, the high consumption of animal-based foods such as meat, milk and

eggs will pose challenges in ensuring a healthy, happy and productive population.

Scientific evidence indicates that compared to plant-based diets, diets high in animal-based foods are

associated with a higher risk of chronic illnesses, including heart diseases, obesity, diabetes and certain

types of cancer. If the issue of consuming of animal-based foods in excess remains unresolved, Singapore will

continue to see high rates of disease incidence, mortality and healthcare expenditure.

ABSTRACT

Page 4

HIGHLIGHTS

In 2010, Singaporeans were overconsuming 20-116g of meat, poultry and seafood a day. In addition,

analysis of USDA data of 500 food types shows that in general, compared to plant-based alternatives like

beans and bean curd, cooked lean meat, poultry and seafood contains up to:

• 13 times more saturated fat,

• 33 times more sodium

• and 1.7 times more calories

In addition, compared to soya milk, cow’s milk contains up to:

• 5 times more saturated fat,

• 12% more sodium

• and 10% more calories

Cholesterol is only found in animal-based foods, whereas dietary fibre, which is essential in reducing the

risk of many chronic illnesses, is not found in such foods. On the other hand, plant-based alternatives

contain no cholesterol and can provide up to 25g of dietary fibre a day.

RECOMMENDATIONS

To improve existing health initiatives, we propose 3 recommendations to the Government of Singapore:

1. Update dietary guidelines to emphasise the health benefits of consuming less animal-based foods and

adopting well-planned plant-based diets.

2. Set national per capita goals to decrease meat (including poultry and seafood), dairy and egg

consumption.

3. Include initiatives into health master plans to reduce the consumption of animal-based foods and increase

the quality and accessibility of plant-based alternatives.

LOOKING AHEAD

This position paper describes and explains the current situation and problems, the root causes, and finally

our recommendations. We urge Singapore’s government to consider the recommendations set forth,

develop a detailed roadmap, and take bold actions to encourage Singaporeans to adopt healthier dietary

habits by reducing their intake of animal-based foods.

SINGAPORE’S HEALTH CRISIS

Page 5

Singapore’s Health Crisis

As seen in Figure 1, hospitalizations in Singapore due to cancer, and ischaemic and other heart diseases

more than quadrupled over a 15 year period between 1990 and 20142.

Figure 2 also shows that the number of deaths annually in Singapore due to these diseases (including

hypertensive disease) increased by 1,000 over the 3 year period, from 9,400 deaths in 2012 to 10,400

deaths in 20153.

SINGAPORE’S HEALTH CRISIS

Page 6

To address the greater demand for cancer treatment and prevention, the current 6-storey National Cancer

Centre Singapore building will be replaced with a 24-storey building by 2022, to handle an additional

50,000 visits per year4.

Figure 3 shows that diabetes, obesity and hypertension rates per year increased by more than 500,000

during the 18-year period, from 556,000 cases in 1992 to 1,075,000 cases in 20105. Both diabetes and

obesity are risk factors for developing hypertension6.

In addition, diabetes is responsible for more than $1 billion in annual losses7. This spurred Health Minster

Gan Kim Yong to launch a national campaign against diabetes in April 20168.

Obesity cost Singapore $2.77 billion in 2016 in healthcare and productivity. Among adults aged between 30

and 39, 42% of men and 28% of women were also found to be obese. In addition, 1 in 10 children are

overweight by 5 years old9.

The figures reflect a need for more effective measures to manage disease and mortality in Singapore.

NUTRITION: A KEY FACTOR

Page 7

Nutrition: A Key Factor

Although an active lifestyle and regular health screenings can reduce the risk of developing a health

condition, nutrition plays a significant part in maintaining optimum health.

The National Nutrition Survey 2010 published by the Health Promotion Board (HPB) shows that on average,

Singaporeans were consuming excessive amounts of saturated fats, sodium, calories and cholesterol10,

which in turn increases the risk of heart disease, obesity, diabetes and hypertension.

SATURATED FAT

Figure 4 shows that males and females exceeded their recommended intake of saturated fat by more than

30% in 2010.

NUTRITION: A KEY FACTOR

Page 8

SODIUM

Figure 5 shows that adults exceeded their recommended sodium intake by more than 60% in 2010.

CALORIES

Figure 6 shows that males and females exceeded their recommended calorie intake by more than 12% in

2010.

NUTRITION: A KEY FACTOR

Page 9

CHOLESTEROL

Figure 7 shows that adults exceeded their recommended cholesterol intake by more than 10% in 2010.

Hence, reducing the consumption of foods that are higher in saturated fat, sodium, calories and cholesterol

will help Singaporeans consume within moderation and decrease their risk of developing a chronic illness.

THE MEAT OF THE PROBLEM

Page 10

The Meat of the Problem

Animal-based foods consumed per capita in Singapore exceeded healthy limits in 201010. As seen in Figure

8, total meat, poultry and seafood intake in 2010 was above American Heart Foundation’s

recommendations11.

*Animal-based foods are a traditional source of Vitamin B12. The B12 requirement was calculated using data from USDA’s database (refer to Annex A) to

find out the average quantity of meat, poultry and seafood needed to meet HPB’s RDA (Recommended Dietary Allowances) for Vitamin B12. This is slightly

lower than the Heathy Diet Model based on dietary guidelines by Harvard T.H Chan School of Public Health12, which recommends 90g of meat, poultry,

seafood and eggs intake per day. However, consuming such foods is not required to obtain this essential vitamin, as it can also be procured by

supplementing or fortifying food with B12 that is harvested from bacterial fermentation.

HPB recommends lean meat and seafood, in addition to plant-based alternatives, such as pulses (beans and

peas) and tofu, as sources of protein. The following sections compare the saturated fats, sodium, calories

and cholesterol content (refer to Annex B) of these food types to determine if these are equally nutritious.

73.7

170

190.5

0

50

100

150

200

250

B12 Requirement* American HeartFoundation

Recommendation

2010 Intake

Figure 8: Meat, Poultry and Seafood Intake per Day (g)

THE MEAT OF THE PROBLEM

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SATURATED FAT

As shown in Figure 9, choosing plant-based alternatives as the main protein source will reduce daily

saturated fat intake by up to 7.7g (3 servings), or 19.5% and 24.8% of the 2010 daily intake for males and

females respectively.

Figure 10 shows that soyabean milk can contain 5 times less saturated fat per serving than non-fat/reduced

fat milk.

0.21

0.79

1.04

2.77

0

0.5

1

1.5

2

2.5

3

Pulses Tofu Seafood Lean meat

Figure 9: Average Amount of Saturated Fat per Serving (g)

0.71

3.84

0

0.5

1

1.5

2

2.5

3

3.5

4

4.5

Soyabean milk Low fat/nonfat milk

Figure 10: Average Amount of Saturated Fat per Serving (g)

THE MEAT OF THE PROBLEM

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SODIUM

As shown in Figure 11, choosing plant-based alternatives as the main protein source will reduce daily

sodium intake by up to 512.5mg (3 servings), or 6.2% of the 2010 daily intake.

Figure 12 shows that soyabean milk can contain 12% less sodium per serving than non-fat/reduced fat milk.

THE MEAT OF THE PROBLEM

Page 13

CALORIES

As shown in Figure 13, choosing plant-based alternatives as the main protein source will reduce daily

calorie intake by up to 222.1kcal (3 servings), or 8.5% of the 2010 daily intake.

Figure 14 shows that soyamilk can contain 10% fewer calories per serving than regular non-fat/reduced fat

milk.

THE MEAT OF THE PROBLEM

Page 14

CHOLESTEROL

As cholesterol is present only in animal-based foods, plant-based alternatives are naturally cholesterol-free.

As demonstrated in the previous chapter, the average Singaporean consumes saturated fats, sodium, calories

and cholesterol in excess.

Coincidentally, meat and other animal-based foods are also naturally high in saturated fats, sodium, calories

and cholesterol. Hence, replacing animal-based foods with plant-based alternatives will result in beneficial

health outcomes.

THE DIABETES DANGER

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The Diabetes Danger

Diabetes is a condition whereby a high amount of glucose is left present in the blood stream, instead of

being brought into cells by insulin (a hormone produced by the pancreas) to be used as energy. The most

common form of diabetes, Type 2 (T2D), occurs when insulin secreted in the body is partially or completely

ineffective.

An increasing number of studies show associations between consumption of animal-based foods and

diabetes risk. One such study done by researchers from National University of Singapore found that

fish/shellfish and poultry intake increased the risk of T2D by 7% and 15% respectively13.

In addition, a meta-analysis by researchers from Harvard T.H Chan School of Public Health shows that

consuming 100g of red meat and 50g processed red meat a day increased the risk of T2D by 19% and 51%

respectively14, 15.

The researchers suggest that several compounds in meat are to blame, including:

SATURATED FAT AND SODIUM

As meat is high in saturated fat and sodium, meat intake increases the likelihood of major risk factors of T2D

such as overweight/obesity, hypertension and high blood cholesterol16. Saturated fat also contributes to

insulin resistance, by blocking the effect of insulin and preventing glucose from entering cells17.

11

19

51

0

10

20

30

40

50

60

White Rice (158g/day) Red Meat (100g/day,unprocessed)

Red Meat (50g/day,processed)

Figure 15: Type 2 Diabetes Risk Increase (%)

THE DIABETES DANGER

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HEME-IRON

Heme-iron increases the formation of hydroxyl radicals which can cause damage to tissues, specifically the

pancreatic beta cells18.

NITRITES AND NITRATES

Nitrites and nitrates interact with amino compounds either in the stomach or within the food product to

form Nitrosamines. Nitrosamines are also found to be toxic to pancreatic beta cells19.

Hence, it is clear that to improve the chances of winning the war against diabetes, Singaporeans should aim

to reduce their intake of meat, poultry and seafood and choose healthier plant-based alternatives such as

beans and tofu to meet their nutritional needs.

THE CANCER LINK

Page 17

The Cancer Link

Cancer is the leading cause of death in Singapore, making up 29.7% of total deaths (approx. 5899 deaths) in

20153. Colorectal cancer is the most common form of cancer in men, and second most common in women20.

Incidence of breast cancer, the number one killer for women, doubled over the 40 year period between

1976-2015, while prostate cancer rates increased by 5 times over the same time period21.

A high consumption of meat and other animal-based foods potentially increases the risk of colorectal cancer,

as The Singapore Cancer Society states that meat contains “chemicals that are carcinogenic” when cooked at

high temperatures, such as char-grilling, pan frying, deep frying and barbequing. Animal fats are also

“converted to bile acids” which can promote cancerous changes in the colon22.

The International Agency for Research on Cancer (IARC), the cancer agency of the World Health

Organization (WHO), has classified the consumption of processed meat as carcinogenic to humans (Group

1), due to the strong link to increasing the risk of colorectal cancer. In addition, red meat was classified as

“probably carcinogenic to humans” (Group 2)23.

Besides colorectal cancer, Harvard University researchers found that a high red meat intake increased the

risk of breast cancer by 22%24, while a high egg intake increased the risk of prostate cancer by 81%25.

University of Oxford researchers also found that an increase in dairy consumption led to a 32% increase in

prostate cancer risk26.

The World Cancer Research Fund has set a public health goal for red meat intake, which is 300g per week27.

However, as seen in Figure 15, Singaporeans exceeded this amount by more than 26% in 2010.

300

386

0

50

100

150

200

250

300

350

400

450

WCRF Public Health Goal 2010 Singapore Intake per capita

Figure 16: Red Meat Intake per Week (g)

THE FIBRE CONNECTION

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The Fibre Connection

Dietary fibre is the indigestible component of plant-derived food. Consuming it can help reduce the risk of

heart disease, obesity, diabetes and colorectal cancer.

Benefits of Dietary Fibre:

• Reduces cholesterol levels and the risk of heart disease28.

• Reduces the risk of obesity, as it requires a longer time to chew, and hence slows down food intake. It

also increases satiety for a longer period, as well as overeating29.

• Soluble fibre in beans and other legumes helps those managing diabetes by slowing the release of

sugars into the bloodstream, hence achieves a more constant blood sugar level28.

• Improves the movement of faeces and dilutes the quantity of carcinogens in the colon22.

Despite the many benefits of consuming fibre, The National Nutrition Survey 2010 shows that fewer adults

were consuming enough, compared to 2004:

Animal-based foods contain zero dietary fibre. Plant-based alternatives (pulses) on the other hand, provide

an average of more than 8.8g of dietary fibre per serving (refer to Annex C), or 25.8g per day.

Hence, choosing plant-based alternatives as the main protein source will increase dietary fibre intake and

potentially reduce the risk of developing a chronic illness.

15.4

21.1

0

5

10

15

20

25

2004 2010

Figure 17: Insufficient Dietary Fibre Intake Among Adults (%)

MORE GREEN, LESS RED TO BE IN THE PINK

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More Green, Less Red to be in the Pink

According to the Health Promotion Board, current evidence indicates that a well-balanced plant-based diet

is “low in saturated fat and higher in fibre and Vitamin C”29 and is “associated with a lower Body Mass Index

(BMI), lower blood cholesterol levels and reduced risk of death from heart disease”30.

STUDIES DEMONSTRATING THE HEALTH BENEFITS OF PLANT-BASED DIETS

• The mean BMI was highest in those on a regular diet (28.8) and lowest in those on a plant-based

diet (23.6)31.

• The highest mean BMI was among those on a regular diet (24.4), while the lowest was among those

on a plant-based diet (22.5)32.

• The prevalence of overweight or obesity was 40% among those on a regular diet and 25% among

those on a plant-based diet33.

• Participants assigned to a plant-based diet had a 10% decrease in heart disease risk34.

• Those on a plant-based diet had a 13% and 19% decreased risk of developing cardiovascular

disease and ischemic heart disease respectively35.

• Those on a plant-based diet had a 32% lower risk of hospitalization or death from heart disease36.

• Those on a plant-based diet were shown to have the lowest systolic and diastolic blood pressure

levels, and the lowest rate of hypertension of all diet groups37.

• Those on a plant-based diet were 62% less likely to develop diabetes38.

• Greater improvements in glycemic control, blood lipids, and body weight were seen in those on a

plant-based diet39.

• A meta-analysis of seven studies reported that those on a plant-based diet had an 18% lower

overall cancer incidence rate than those on a regular diet40.

HPB also recommends trying a plant-based meal once or twice a week that includes plant-based proteins

such as beans, peas, lentils, tofu and tempeh. This is because “plant-based proteins and fats can provide

health benefits”41. Similarly, Singapore Heart Foundation recommends a diet high in “fibre, freshness and

plant-based protein” to lower cholesterol in the body, and obtain “a wide range of vitamins, minerals and

antioxidants”42.

In addition, a study done by researchers from University of Oxford shows that a global dietary shift to diets

with less animal-based foods will help avoid up to 8.1 million deaths per year by 2050, due to decreased red

meat consumption, increased fruit and vegetable consumption, and a lower prevalence of being overweight

and obese associated with limiting excessive energy intake43.

Hence, diets that are lower in animal-based foods and higher in plant-based foods can help Singaporeans

achieve better health and productivity.

RECOMMENDATIONS

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Recommendations

Singaporeans can be made more aware of consequences of consuming animal-based foods and have great

ease of access to healthy plant-based alternatives. To achieve this, we offer the following three

recommendations:

1. UPDATE DIETARY GUIDELINES TO EMPHASISE THE HEALTH BENEFITS OF CONSUMING LESS ANIMAL-BASED FOODS AND ADOPTING WELL-PLANNED PLANT-BASED DIETS.

• A well-planned plant-based diet, which replaces animal-based foods with plant-based alternatives, and

includes a variety of vegetables, fruits, whole grains, legumes, seeds and nuts is lower in fat and higher

in fibre, vitamins, minerals and other essential nutrients, and therefore reduces the risk of disease

incidence and mortality.

The Power Plate, devised by the Physicians Committee for Responsible Medicine (PCRM), is an example of a replacement or alternative

to HPB’s My Healthy Plate. The Power Plate also emphasises consuming a variety of wholefoods rather than portion control or calorie

counting.

RECOMMENDATIONS

Page 21

• All GPs, nutritionists, dieticians, and nurses should be certified in plant-based nutrition, to be able

address the growing number of public queries and provide appropriate therapy and accurate advice.

Professional online courses on plant-based nutrition are already available. One such course is the Plant-based Nutrition course offered

by T. Colin Campbell Center for Nutrition Studies and eCornell, a subsidiary of Cornell University.

• Public hospitals should be among the first to adopt the new guidelines and offer menus that are plant-

based with little to no processed meat and red meat. This is because hospitals have the responsibility to

promote healthy eating habits to patients, workers and visitors.

The American Medical Association (AMA) passed a resolution that calls for hospitals in the United States to provide plant-based meals

which are “healthful”, as well as eliminate processed meat from menus44. In Singapore, nurses at Khoo Teck Puat Hospital are

encouraging patients to choose plant-based meals. The hospital also ran a roadshow promoting a plant-based diet, which gathered

more than 300 pledges to reduce meat intake45.

RECOMMENDATIONS

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2. SET NATIONAL PER CAPITA GOALS TO DECREASE MEAT (INCLUDING POULTRY AND SEAFOOD), DAIRY AND EGG CONSUMPTION.

Targeted annual animal-based food intake per capita should take into account the availability of plant-based

options at food outlets in Singapore, as well as the income levels of Singaporeans.

This map was taken from the HappyCow website. As of 2017, over 500 eateries across Singapore, which includes restaurants and

hawker stalls, do not serve meat and seafood. However, only 35 outlets do not use dairy or egg products. This shows that although

plant-based meals may be somewhat accessible, these options can still be made healthier. There is also plenty of room for

improvement in terms of variety and affordability.

RECOMMENDATIONS

Page 23

3. INCLUDE INITIATIVES IN HEALTH MASTER PLANS TO REDUCE THE CONSUMPTION OF ANIMAL-BASED FOODS AND INCREASE THE QUALITY AND ACCESSIBILITY OF PLANT-BASED ALTERNATIVES.

• Formal verification

o A certification scheme can be implemented so that shoppers can identify food outlets that offer

plant-based options.

One of the Health Promotion Boards logos for restaurants, food courts and caterers to place on their menus or storefronts to

reflect that they serve healthier meals. Another logo can be offered: “We serve plant-based meals”. Vendors who are not

ready to replace all animal-based foods with plant-based alternatives can still use the logo if they are offering at least one

nutritionally balanced plant-based meal.

o Ratings can be issued to food outlets (e.g. lower rating for use of red meat, higher rating for

frequent use of plant-based alternatives) so that consumers are aware of the health impact of their

choices.

• Financial incentives

o Rental subsidies can be given to outlets based on the number of menu items that are plant-based.

o Ingredient subsidies can be provided for those who face difficulty in obtaining plant-based

alternatives.

o Grants can be given to businesses migrating to plant-based food production. Grants can also be

given to research institutions studying food technology and dietary habits to increase the quality of

plant-based alternatives and improve public outreach strategies.

o Vouchers to purchase plant-based foods or meals can be issued to nudge Singaporeans, especially

low-income households to adopt healthier habits.

RECOMMENDATIONS

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• Skills training

Courses can be launched to introduce cooks, hawkers and other members of the public to plant-based

cuisine. These courses can also be reinforced with cooking competitions.

Plant-based versions of local favorites featured in a

Singaporean restaurant’s menu46. These dishes also contain

no MSG and less oil. With the appropriate expertise and

resources, Singapore’s rich food culture can be preserved

while making small changes to recipes such as using

healthier ingredients.

Green Cookoff, which was held at Green & Healthy Festival

2016, was the first local plant-based cooking competition.

Here, judges select participants’ food for sampling. Such

competitions foster creativity, resulting in new recipes and

higher food quality.

RECOMMENDATIONS

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• Regulations

o Advertising restrictions can be imposed on processed meat and red meat, which are classified as

carcinogenic and ‘probably’ carcinogenic respectively. Advertisements for these foods or for meals

that contain these foods should be prohibited, or the potential health impacts can be displayed

alongside the advertisements and packaging.

A public advertisement for tobacco from the 1950s compared to a modern warning label on a cigarette packet. Smoking has

a history dating back to 5000 BC, and was even considered healthy. However, health warnings were issued and restrictions

on advertising were imposed after 1970, when strong evidence showed that smoking was a danger to health. Similarly, the

Government can reduce disease rates in Singapore by preventing the promotion of processed and red meat products.

o Subsidies and other business incentives can be revoked for companies that sell or produce

processed meat and red meat products.

RECOMMENDATIONS

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• Collaborate with local groups and campaigns

o Animal Allies Singapore shares resources to help reduce animal-based food consumption through

public outreach and social media.

A look at the many resources provided by Animal Allies Singapore, including recipes, community support and food guides.

o Green & Healthy Monday encourages the public to choose plant-based meals for at least one day a

week, and for food outlets to add plant-based items to their menus.

The pledge dialog on

GreenAndHealthyMonday.sg

CONCLUSION

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Conclusion

A 1st world country should adopt a 1st world diet. Acknowledging the issues and embarking on a national

initiative to resolve them will seal Singapore’s commitment for higher global health standards. A movement

away from animal-based foods consumption and towards healthier plant-based alternatives will open

avenues for discussions, discovery, opportunities and innovation.

As our country becomes increasingly urbanised, we should not lose sight of important considerations.

Adopting a plant-based diet will encourage Singaporeans to be mindful of their health. More Singaporeans of

different faiths would be able enjoy the same great-tasting plant-based meals together, hence fostering

interaction and achieving greater harmony.

APPENDIX

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Appendix

ADDRESSING THE “PROTEIN MYTH”

A common misconception is that a diet without animal-based foods, will result in difficulty in obtaining

sufficient protein, a key nutrient. However, as demonstrated in Figure 18, following HPB’s recommended

servings per day will meet the Recommended Dietary Allowance (RDA) for both males and females (refer to

Annex D):

ADDRESSING PREGNANCY AND VARIOUS AGE GROUPS

According to the Academy of Nutrition and Dietetics, well-planned plant-based diets are “appropriate, and

they satisfy the nutrient needs and promote normal growth at all stages of the life cycle, including

pregnancy and lactation, infancy, childhood, adolescence, older adulthood, and for athletes”47.

• Pregnant and lactating women

Limited research indicates that where there is adequate food access, pregnancy outcomes, such as birth

weight and pregnancy duration for women on a plant-based diet, are similar to those on a regular

diet48,49,50. Choosing a plant-based diet may also carry benefits, such as a lower risk of excessive

gestational weight gain51 and a reduced risk of complications of pregnancy, such as gestational

diabetes51,52.

62.6

76.3

86.6

0

10

20

30

40

50

60

70

80

90

100

Recommended intakelevel for females

Recommended intakelevel for males

3 servings of beans/beancurd/soya milk, and 7

servings of brownrice/wholemeal bread

Figure 18: Average Amount of Protein (g)

REFERENCES

Page 29

However, due to a higher nutritional requirement during pregnancy and lactation, all diet groups should

monitor their food intake. Those on a plant-based diet may benefit from a low-dose (30 mg) iron

supplement, vitamin B-12 supplement, increasing zinc intake and using food preparation techniques

that improve bioavailability, and consuming direct sources of eicosapentaenoic and docosahexaenoic

acid (EPA and DHA) from microalgae.

• Infants

For the first 6 months, breastfeeding (or if not possible, formula milk) can be complemented with foods

that are rich in energy, protein, iron, and zinc. This may include hummus, tofu, well-cooked legumes, and

mashed avocado. Fortified soy milk, can be consumed as early as 1 year old for toddlers who are

growing normally and eating a variety of foods.

• Children and teens

Children and teens on a plant-based diet are at lower risk for overweight and obesity than their peers

who choose a regular diet53. Other benefits of a plant based diet for children and teens include greater

intake of fruits and vegetables, fewer sweets and salty snacks, and lower intakes of total and saturated

fat47.

Nutrients that may require attention in the planning of plant-based diets for young children include

iron, zinc, vitamin B-12, and for some, calcium and vitamin D. While dietary factors may limit absorption

of iron and zinc, deficiencies of these minerals are uncommon in children living in industrialized

countries54.

• Older Adults

Nutrient intakes of elderly who choose a plant-based diet are similar to or better than those who

consume animal-based foods47. Caloric needs generally decrease with age, while requirements for some

nutrients increase. Hence, it is important that all older people choose nutrient-dense diets.

As older people synthesize vitamin D less efficiently, they are likely to require supplements, especially if

there is limited sun exposure. Also, as the calcium recommendations for older adults are higher, they

should consider including fortified foods such as certain plant-based milks into their diets.

APPENDIX

Page 30

WHAT ABOUT PROCESSED PLANT-BASED IMITATION MEAT, LIKE PRODUCTS FROM IMPOSSIBLE FOODS AND BEYOND MEAT?

The food industry is constantly searching for alternatives that can replicate the taste of meat without the

adverse health impacts. In recent years, companies like Impossible Foods and Beyond Meat have introduced

solutions that have achieved immense popularity and funding.

Although one should limit their intake of processed food, such products can indeed be healthier than their

animal-based counterparts. As seen in the table below, data from USDA indicates that compared to a chicken

meat patty, the “Beast Burger Patty” by Beyond Meat is higher in fibre and lower in saturated fat, sodium

and calories55,56.

Although maintaining a wholefood plant-based diet remains the healthiest option, such a diet may be

difficult to adopt for those accustomed to processed food, such as fast food. This group of people can reap

some of the health benefits of consuming less animal-based foods by choosing imitation meat instead. They

can then consider wholefood alternatives when they are more comfortable living on a plant-based diet.

Patty Type Saturated Fat

(per 100g)

Sodium

(per 100g)

Calories

(per 100g)

Fibre

(per 100g)

Beast Burger Patty 1.77g 425mg 230kcal 3.5g

Chicken Meat Patty 4.01g 518mg 292kcal 1.2g

REFERENCES

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