Plant-Based Nutrition Class

Transcription

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 Increase of processed red meat (bacon, sausage, lunch meat) Increase of unprocessed red meat (3 oz) (beef, pork, veal, lamb) Not enough Fish (not fried) Low fat dairy (cheese, milk, yogurt) Legumes (beans, peas, lentils) Poultry (chicken, turkey) Whole grains (wheat, corn, brown rice, barley, quinoa) Nuts 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 9-13 years Male 34 g Female 34 g years Male 52 g Female 46 g 19 and older Male g Female g Pregnant or breastfeeding 71 g

15 Protein sources * Buckwheat, 1 cup 23 g Seitan (wheat gluten), 1 oz 21 g * Tempeh, ½ cup 20 g * Tofu, firm, ½ cup 20 g * Soy nuts, roasted, ¼ cup 19 g Meatless burger, 1 patty 4-18 g * Chlorella (seaweed), 1 oz 16 g * TVP, dry, 1/4 cup 12 g Brewer s yeast, 1 oz 11 g Soy milk, 1 cup 10 g * Hemp seeds, 1 oz 10 g Lentils, ½ cup 9 g * Amaranth, 1 cup 9 g * Quinoa, cooked, 1 cup 8 g Peanut butter, 2 T. 8 g Edamame, ½ cup 8 g Split peas, ½ cup 8 g * Sprouted lentils, raw, 1 cup 7 g Beans, ½ cup 7 g Walnuts, 1 oz 7 g Couscous, cooked, 1 cup 6 g Hummus, ½ cup 6 g Peanuts, other nuts, 1 oz 5-6 g Sunflower seeds, 1 oz 6 g Brown rice, cooked, 1 cup 5 g * Chia seeds, 1 oz 4 g * Spirulina(seaweed), dry, 1 T. 4 g Key: * Complete protein source

16 Protein meal examples Protein Total 14 g ¾ c Oatmeal = 5 g ½ c Soy milk = 4 g ¼ c Almonds = 5 g Protein Total 20 g 2/3 c Rice = 3 g 1 c Beans = 16 g 1 cup salad = 2 g Protein Total 18 g 1 ½ c Pasta = 11 g 1 c Vegetables = 4 g 2 T Sunflower or pumpkin seeds = 3 g

17 Iron daily recommendations Daily recommended amount of iron - milligrams (mgs) per day Age 9 to 13 years Male 8 g Female 8 g Age 14 to 18 years Male 12 g Female 15 g Age 19 to 50 years Male 8 g Female 18 g Age 51 and older Male 8 g Female 8 g Breastfeeding famales Ages years 10g Ages years 9 g

18 Iron sources Sources Quantity Milligrams (mgs) Iron Fortified cereals (varies) 1 oz mgs Tofu ½ cup 6.7 mgs Lentils 1 cup 6.6 mgs Spinach, cooked 1 cup 6.4 mgs Sunflower seeds, roasted 3.5 oz. 6.0 mgs Beans, cooked (black, chickpea, kidney) 1 cup mgs Seeds, sesame and pumpkin 1 oz. 4.2 mgs Chard, cooked 1 cup 4.0 mgs Oatmeal, instant 1 packet 3.8 mgs Soy nuts, roasted ½ cup 3.4 mgs Potato, baked 1 medium 2.8 mgs Green peas, cooked 1 cup 2.5 mgs

19 Calcium daily recommendations Daily recommended amount of calcium - milligrams (mgs) per day Age 9-18 Male and female 1300 mgs Age Male and female 1000 mgs Age 51 and older Male and female 1200 mgs

20 Calcium sources Sources Quantity Milligrams Calcium Collard greens, cooked 1 cup 358 mgs Soy,almond or rice milk, fortified 1 cup 300 mgs Chia seeds 2 T. 300 mgs Sesame seeds, roasted 1 oz. 281 mgs Blackstrap molasses 2 T. 274 mgs Tofu, firm, with calcium ½ cup 258 mgs Spinach, boiled ½ cup 245 mgs Orange juice (calcium fortified) 1 cup mgs Kale, cooked 1 cup 180 mgs Soybeans, cooked 1 cup 175 mgs Bok choy, cooked 1 cup 150 mgs Figs, dried ½ cup 150 mgs Mustard greens, cooked 1 cup mgs Tahini 2 T. 128 mgs

21 Vitamin D daily recommendations Daily recommended amount of vitamin D International Units (IUs) per day Age 1 and older Male and female 1000 IUs Pregnant or breastfeeding 600 IUs

22 Vitamin D sources Sources Quantity IUs Vitamin D Shiitake mushrooms 4 dried 249 IUs Soy yogurt, vitamin D fortified 1 cup 120 IUs Soy, almond or rice milk, vitamin D fortified 1 cup 100 IUs Margarine, vitamin D fortified 1 T. 60 IUs Orange juice, vitamin D fortified 1/2 cup 50 IUs Ready-to-eat cereals, vitamin D fortified 1 cup IUs 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)

23 Zinc daily recommendations Daily recommended amount of zinc - milligrams (mgs) per day Age 9-13 Male 8 mgs per day Female 8 mgs per day Age Male 11 mgs per day Female 9 mgs per day Age 19 and older Male 11 mgs per day Female 8 mgs per day Pregnant Females Age Age 19 and older Breastfeeding Females Age Age 19 and older 12 mgs per day 11 mgs per day 13 mgs per day 12 mgs per day

24 Zinc sources Sources Quantity Milligrams (mgs) Zinc Cereals, ready-to-eat (varies- check the food label) 1 to 1 ½ cups 15.0 mgs Soynuts, roasted 1 cup 8.0 mgs Pearl barley, raw 1 cup 4.3 mgs Wheat germ, raw or crude ¼ cup 3.5 mgs Wild rice, cooked 1 cup 2.2 mgs Pumpkin seeds, roasted with salt 1 oz. 2.1 mgs Bulgur, dry 1 cup 2.7 mgs Quinoa, cooked 1 cup 2.0 mgs Beans (chickpeas, lentils, kidney),cooked 1 cup mgs Nuts: pine, brazil, cashews, pecans 1 oz mgs

25 Vitamin B-12 daily recommendations 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)

26 Vitamin B-12 sources Sources Quantity Micrograms (mcgs) Vit B12 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

27 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.

28 Food groups 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.

29 Creating plant-based meals- The Plate Method Use the plare method ro portion your food in an easy and healthy way for lunch and dinner. Fill~ of your plate with nonpstarchy vegetables. Fili la of your plate with a healthy grain or starchy vegetable. Fill la of your plate with a planrpbased protein. Add a fruit, a salad, and 1 ounce of nuts. 6fi KAISER PERMANENTE"

30 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.

31 What we include in our diets is as important as what we exclude. Dean Ornish, MD

32 Stocking the kitchen

33 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 % 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

34 Cooking substitutions

35 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

36 Resources

37 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