your powerful plate: nutrition basics for plant-based eating suzanne sorensen rd, ld, cde...
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Your Powerful Plate:Nutrition Basics for Plant-Based Eating
Suzanne Sorensen RD, LD, CDE
Plant-Based Eating
Meals are composed primarily of plant foods: vegetable, fruit, grains, & legumes.
Plant-Based Variations…
Vegan Vegetarian (lacto-ovo) Pescatarian Flexitarian or Semi-Vegetarian
Why Plant-Based?
Top 5 reasons: Animal rights Animal welfare Protect health Protect human rights Protect environment
- PETA
Farm Sanctuary, NY
Farm Sanctuary, NY
Compassion
321: Number of animals killed for food every second in the U.S.
10 Billion: Number of animals killed for food each year in the U.S.
- more than the entire human population of the Earth
AnimalVoice.com
Compassion
CAA
Compassion
300: Eggs produced by an egg-laying hen each year, 5x more than normal
8,890,000,000: Chickens killed every year.
“ I did not become a vegetarian for my health, I did it for the health of the chickens.”
- Isaac Bashevis Singer
Compassion
189,320,000,000: Pounds of milk produced by 9 million dairy cows. 10x more than normal.
Compassion
Goveg.com
We Choose 3 Times Each Day
Protein Sources: Concentrated
Legumes Soy Wheat Gluten (mock duck) Meat Analogs Whole Grains* Nuts* Seeds** Less concentrated
Convenient Protein Ideas
Amy’s.com, Nilespice.com,Wholesoyco.com,veganessentias.com
Meat Analogs
Images per companies
Dairy Alternatives
Dairy Alternatives
Egg Alternatives
How much protein do I need?
Adults aim for 0.4 gram per pound
Example:
If weight is 140# x 0.4 = 56 grams/day
Who’s at risk for low intake?
Very low calorie intake Only getting one source of protein Not getting balanced nutrition Eat out daily at places without vegan
options
Vitamin B12
“The short story is, vegans need to supplement their diets with B12 or risk deficiency”
What does B12 do?
Protects our cardiovascular system Allows body to use food for energy Builds DNA Builds blood cells Protects nervous system
B12 Sources
Fortified soy, rice, nut milk Some meat analogs Some bars Vitamin Water Red Star Nutritional Yeast Supplements
Fortified Foods
Tastethedream.com, Morningstar Farms.com, clifbar.com
25% of daily needs30% of daily needs
15% of daily needs
Fortified Foods
Yvesveggie.com
Need Active Form of B12
Active can be used by
the body: Cyanocobalamin Adenosylcobalamin Methylcobalamin hydroxocobalamin
Inactive has no vitaminactivity and is not a reliablesource: Sea vegetables Tempeh Miso Brewers & nutritional
yeast Spirulina
How much B12? Requirement is 2.4 mcg/day This prevents deficiency, BUT does
not account for protecting heart health
Vegans choose: 1.5-2.5 mcg 2x/day from fortified food or
supplement 10-100 mcg once a day from a supplement 1000 mcg 2 days a week
Who is at risk for being low?
Over age 50 Vegans who don’t
use supplements or fortified foods
Raw foodists Macrobiotic vegans
What are the symptoms? Mild: Increased
homocysteine level
(cardiovascular risk) Very common in both
vegans and vegetarians
Serious: fatigue, irritability,
confusion, depression Tingling or numbness of
hands and feet damage including
blindness, deafness, dementia, loss of coordination
Vitamin D
Actually a hormone but, in northern climates, it must be supplied by the diet so it qualifies as a vitamin
Vitamin D2 is vegan (ergocalciferol) Vitamin D3 is not* vegan
(cholecalciferol) *new vegan D3 supplement Vitashine
What does D do? Helps build healthy bones Keeps mood, energy, & motivation up Helps regulate weight and blood sugar May decrease risk of:
Type 1 diabetes
Cancer (breast, prostate, colon)
Heart Disease
Vitamin D Sources Fortified foods
Supplement
25% of daily needs 20% of daily needs
Vitamin D Sources
Sunshine – 15-20 minutes/day ≥ 3x/week on
face, arms without sunscreen– mid-day sun time– darker skin needs 3-6x more
exposure
Tanning bed*– (UVB rays)– * skin cancer risk
How much D?
• RDI= 600 IU/day minimum• Recent research suggests ~1000 IU/day• Food & Nutrition Board says 2400 IU/day
is upper limit• Goal is to keep body’s level over 40 ng/mL
Who is at risk for low Vit D?
Those with little sun exposure Populations in northern latitudes Not consuming Vit. D fortified foods in diet Those with dark skin Elderly Breastfed babies (supplement from day of birth)
Calcium
Builds healthy bones Essential for blood clotting Critical for muscle contraction Normal nerve transmission Regulates metabolism Decrease cancer risk? Lower blood pressure?
Calcium Sources
Low oxalate foods:
broccoli, bok choy, kale, collards,
turnip greens, Chinese cabbage,
okra (Reliable sources)
______________________________
Less bioavailable in:
tofu, soy products, fortified juice, almonds, legumes
Fortified Foods Soy, rice, & nut milks,
cereals, yogurts, juice
__________________________
High oxalate foods: spinach, beet greens, swiss chard
(Not reliable sources)
Best Sources:
Who is at risk for low calcium?
Those who do not consume foods with available calcium
Vegans tend to get less than the RDI
Iron
Helps form red blood cells and muscle cells Enhances immunity Carries oxygen to the cells Makes enzymes
Sources of iron
Beans &Legumes: richest source
Soy foods/meat analogs Seeds and nuts Iron-fortified foods
(cereal)
How much iron?
Vegan men need 15 mg+/day Vegan women need 32 mg+/day
– Recommended intake for vegetarians is 1.8 times that of omnivores
Vegans/vegetarians have lower stores, but normal blood levels…low iron = low energy
No increased incidence of anemia
Optimize Iron
How much iron is absorbed? Vegans have the highest intake!
– Plant foods contain non-heme iron, not absorbed as well
Eat iron with a source of vitamin C – Vitamin C increases absorption 4-6 times
Roast nuts, soak or sprout beans, ferment, leaven grains to make iron more available
Healthy Fats
What does fat do?– Provides & stores energy for the
body– Helps us feel full– Insulates and protects the body– Transports vitamins– Provides textures and flavor in food– Heart protective*Vital for brain & eye development*
Sources of Healthy Fat
Vegan and vegetarian diets lack direct sources of Omega 3 (EPA & DHA)
Micro algae is the only direct source Full fat soy, flax, hemp, walnuts, canola oil, &
leafy greens can be converted
Micro-algae has been show to positively affect blood levels of DHA and EPA
How Much Fat? 200-300 mg/day of DHA
1 capsule= 200 mg
Who Needs a Vitamin?
Not using fortified foods Skipping a meal Limited variety of foods Limited time for meal
planning Low calorie needs or low
calorie intake
Resources
Resources
Resources
Meatless Monday Go meatless 1x/week
~ reduce carbon & water footprint ~ preserve precious resources ~ reduce risk of chronic disease
www.meatlessmonday.com
Google images
Web Resources
HSUS.org foodandwaterwatch.org NRDC.org meatlessmonday.com PCRM.org vegetariannutrition.net
You Make A Difference!
100: Animal lives saved every year by choosing a vegetarian diet.
Be Healthy!
You are the living example of your values!
Google images
Resources
www.move2veg.com