Plant-Based Nutrition Class
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1 Plant-Based Nutrition Class Roseville & Sacramento Medical Centers Health Education Department- Nutrition Services
2 Agenda Health benefits Key nutrients Cooking & meal planning Resources
3 What do you know about how foods from plants affect your health?
4 How are you eating to get more plant foods?
5 Can a diet without meat supply the needed nutrients? Yes!
6 What are the health benefits of plant-based diets? Less heart disease Less cancer Less obesity Less hypertension Less diabetes Less erectile dysfunction Less inflammation May help prevent osteoporosis, diverticular disease, gallstones, rheumatoid arthritis and progression of kidney disease May improve brain health May live longer!
7 Effects of food on mortality (death) risk from cancer, diabetes or heart disease Processed red meat (bacon/ sausage/ lunch meat) 20% Unprocessed red meat (3 oz) (beef/ pork/ veal/ lamb) 13% Fish (not fried) 7% Low fat dairy (cheese/ milk/ yogurt) 10% Legumes (beans/ peas/ lentils) 10% Poultry (chicken/ turkey) 14% Whole grains (wheat/ corn/ brown rice/ barley/ quinoa) 14% Nuts 19% Source: American Medical Association, LA Times, Tuesday, March 6, 2012
8 Plant strong meals emphasize ABUNDANCE. Restriction is not part of this plan!
9 What are your concerns about a plant-based diet?
10 Key nutrients to consider: Protein Iron Calcium Vitamin D Zinc Vitamin B12
11 Protein Protein is made up of amino acids: 9 essential amino acids (must be in diet) 11 nonessential amino acids (body can make these) High quality = animal proteins (easy to digest; has all essential amino acids) Low quality = plant proteins
12 High quality plant proteins The protein quality of legumes (beans, peas, lentils, peanuts) is almost the same as that of meat. Soy protein can be considered equivalent to meat. Other complete proteins: quinoa, chia seeds, hemp seeds, spirulina, chlorella, amaranth, sprouted lentils, buckwheat
13 Complementary proteins Nuts & seeds (seeds: sesame, sunflower, pumpkin, etc.) (nuts: almonds, brazil, cashews, hazel, pecans, pine nuts, pistachios, walnuts, etc.) Legumes (beans, peas, lentils, peanuts) Grains (rice, oats, corn, wheat, rye, barley, etc.)
14 Protein Daily recommended amount of protein grams (g) per day Age Male Female and older Pregnant or breastfeeding Key: * Complete protein source * Buckwheat, 1 cup 23 Seitan (wheat gluten), 1 oz 21 * Tempeh, ½ cup 20 * Tofu, firm, ½ cup 20 * Soy nuts, roasted, ¼ cup 19 Meatless burger, 1 patty 4-18 * Chlorella (seaweed), 1 oz 16 * TVP, dry, 1/4 cup 12 Brewer s yeast, 1 oz 11 Soy milk, 1 cup 10 * Hemp seeds, 1 oz 10 Lentils, ½ cup 9 * Amaranth, 1 cup 9 * Quinoa, cooked, 1 cup 8 Peanut butter, 2 T. 8 Edamame, ½ cup 8 Split peas, ½ cup 8 * Sprouted lentils, raw, 1 cup 7 Beans, ½ cup 7 Walnuts, 1 oz 7 Couscous, cooked, 1 cup 6 Hummus, ½ cup 6 Peanuts, other nuts, 1 oz 5-6 Sunflower seeds, 1 oz 6 Brown rice, cooked, 1 cup 5 * Chia seeds, 1 oz 4 * Spirulina (seaweed), dry, 1 T. 4
15 Protein Protein Total 14 g Protein Total 20 g Protein Total 18 g ¾ c Oatmeal = 5 g ½ c Soy milk = 4 g ¼ c Almonds = 5 g 2/3 c Rice = 3 g 1 c Beans = 16 g 1 cup salad = 2 g 1 ½ c Pasta = 11 g 1 c Vegetables = 4 g 2 T Sunflower or pumpkin seeds = 3 g
16 Iron Daily recommended amount of iron - milligrams (mgs) per day Age Male Female (breastfeeding 10) (breastfeeding 9) 51 and older 8 8 SOURCES QUANTITY MILLIGRAMS (mgs) IRON Fortified cereals (varies) 1 oz Tofu ½ cup 6.7 Lentils 1 cup 6.6 Spinach, cooked 1 cup 6.4 Sunflower seeds, roasted 3.5 oz. 6.0 Beans, cooked (black, chickpea, kidney) 1 cup Seeds, sesame and pumpkin 1 oz. 4.2 Chard, cooked 1 cup 4.0 Oatmeal, instant 1 packet 3.8 Soy nuts, roasted ½ cup 3.4 Potato, baked 1 medium sized 2.8 Green peas, cooked 1 cup 2.5
17 Calcium Daily recommended amount of calcium - milligrams (mgs) per day Age Male and female and older 1200 SOURCES QUANTITY MILLIGRAMS (mgs) CALCIUM Collard greens, cooked 1 cup 358 Soy,almond or rice milk, fortified 1 cup 300 Chia seeds 2 T. 300 Sesame seeds, roasted 1 oz. 281 Blackstrap molasses 2 T. 274 Tofu, firm, made with calcium ½ cup 258 Spinach, boiled ½ cup 245 Orange juice (calcium fortified) 1 cup Kale, cooked 1 cup 180 Soybeans, cooked 1 cup 175 Bok choy, cooked 1 cup 150 Figs, dried ½ cup 150 Mustard greens, cooked 1 cup Tahini 2 T. 128
18 Vitamin D Daily recommended amount of vitamin D International Units (IUs) per day Age Male and female 1 and older 1000 pregnant or breastfeeding 600 SOURCES QUANTITY IUs VITAMIN D Shiitake mushrooms 4 dried 249 Soy yogurt, vitamin D fortified 1 cup 120 Soy, almond or rice milk, vitamin D fortified 1 cup 100 Margarine, vitamin D fortified 1 T. 60 Orange juice, vitamin D fortified 1/2 cup 50 Ready-to-eat cereals, vitamin D fortified 1 cup Note- all mushrooms can make vitamin D when exposed to direct sunlight; unwrapping store bought mushrooms and placing them in the sun for 30 minutes will greatly increase the amount of vitamin D (amounts will vary)
19 Zinc Daily recommended amount of zinc - milligrams (mgs) per day Age Male Female (pregnant 12, breastfeeding 13) 19 and older 11 8 (pregnant 11, breastfeeding 12) SOURCES QUANTITY MILLIGRAMS (mgs) ZINC Cereals, ready-to-eat (varies- check the food label) 1 to 1 ½ cups 15.0 Soynuts, roasted 1 cup 8.0 Pearl barley, raw 1 cup 4.3 Wheat germ, raw or crude ¼ cup 3.5 Wild rice, cooked 1 cup 2.2 Pumpkin seeds, roasted with salt 1 oz. 2.1 Bulgur, dry 1 cup 2.7 Quinoa, cooked 1 cup 2.0 Beans (chickpeas, lentils, kidney),cooked 1 cup Nuts: pine, brazil, cashews, pecans 1 oz
20 Vitamin B-12 Daily recommended amount of vitamin B-12 micrograms (mcgs) per day Age Male and female and older 2.4 (pregnant 2.6, breastfeeding 2.8) SOURCES QUANTITY MICROGRAMS (mcgs) VITAMIN B-12 Soy protein burger crumbles (varies- check food label) 1 cup 10 Cereals, ready-to-eat, vitamin B-12 fortified (varies- check food label) 1-1 1/3 cup 6 Nutritional yeast, Red Star Vegetarian Support Formula 1 ½ T. 8 Fortified soy and rice milks (varies- check food label) 1 cup 1-3
21 Food groups Lacto-Vegetarian or Lacto-Ovo Vegetarian Grains: 6 or more servings/day Fruits & vegetables: total of 6 or more servings/day Dairy: 2-4 servings/day. Protein: 4 or more servings/day Fats and oils: 2 servings/day (*excellent source of omega-3 fat) Ovo-Vegetarian Increase fruits/vegetables to 9 or more servings/day. Vegan Increase legumes/beans to 4 or more servings/day. Increase nuts/seeds to 2 or more servings/day. Increase grains to 7 or more servings/day. Be sure to include good sources of vitamin B12, calcium, iron, zinc, and omega-3 fat.
22
23 Lack of nutrients in a diet Both vegetarian and meat-containing diets, if not properly balanced, can lack nutrients. Poorly planned meat eaters diets may lack vitamin A, vitamin C, folate, and fiber, among others. Poorly planned vegetarian diets may lack iron, zinc, calcium, omega- 3 fatty acids, vitamin D, and vitamin B 12.
24 What we include in our diets is as important as what we exclude. Dean Ornish, MD
25 Stocking the kitchen
26 Consider the following per serving Total fat: 3 g or less Trans Fat 0g Sodium: 140 mg or less Dietary Fiber: 3g or more Added Sugar :<10 g per serving Nutrition Facts Serving Size 1 packet (45g) Servings per container 8 Amount Per serving Calories 160 Calories from Fat 15 % Daily Value* Total Fat 2g 3% Saturated Fat 0g 0% Trans Fat 0g 0% Polyunsaturated Fat 0.5g 0% Monounsaturated Fat 0.5g 0% Cholesterol 0mg 0% Sodium 260 mg 11% Total Carbohydrate 34g 11% Dietary Fiber 10g 40% Sugars 7g Protein 4g Vitamin A 360% Vitamin C 8% Calcium 2% Iron 0% *Percent Daily Values are based on the 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs. Calories: 2,000 2,500 Total Fat Less than 65g 80g Sat. Fat Less than 20g 25g Cholesterol Less than 300mg 300mg Sodium Less than 2,400mg 2,400mg Total Carbohydrate Less than 300mg 375mg Dietary Fiber Less than 25g 30g Calories per gram: Fat 9 - Carbohydrate 4 - Protein 4 % Daily Value Goals Fat <5% Saturated Fat <5% Trans Fat 0% Cholesterol <5% Sodium <10% Dietary Fiber >10% Ingredients: whole grain rolled oats, maltodextrin, sugar, salt, natural and artificial flavors, calcium carbonate, guar gum, oat flour, caramel color, sucralose, niacinamide, reduced iron, vitamin A palmitate, pyridoxine hydrochloride
27 Cooking substitutions
28 Keys to plant-based meal planning Variety, variety, variety! (keeps diet interesting, maximizes nutrition) Unrefined whole foods are best Eat fruits and vegetables in season Include a fruit or vegetable with each meal Children need more fat than adults (avocados, nut butters, nuts, vegetable oils) Don t worry if every meal is not perfectly balanced Check food labels for low sodium and fat, and high fiber Changing the habits of a lifetime cannot be done overnight
29 Resources
30 Preventative Care App Exclusive to Northern California Alerts for health screenings due Appointment reminders Video visits And much more Download at the Apple Store or Google Play
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