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Your Powerful Plate: Nutrition Basics for Plant-Based Eating

Your Powerful Plate: Nutrition Basics for Plant-Based Eating. Suzanne Sorensen RD, LD, CDE suzy@move2veg.com. Plant-Based Eating. Meals are composed primarily of plant foods: vegetable, fruit, grains, & legumes. Plant-Based Variations…. Vegan Vegetarian (lacto-ovo) Pescatarian

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Your Powerful Plate: Nutrition Basics for Plant-Based Eating

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  1. Your Powerful Plate:Nutrition Basics for Plant-Based Eating Suzanne Sorensen RD, LD, CDE suzy@move2veg.com

  2. Plant-Based Eating • Meals are composed primarily of plant foods: vegetable, fruit, grains, & legumes.

  3. Plant-Based Variations… • Vegan • Vegetarian (lacto-ovo) • Pescatarian • Flexitarian or Semi-Vegetarian

  4. Why Plant-Based? Top 5 reasons: • Animal rights • Animal welfare • Protect health • Protect human rights • Protect environment - PETA Farm Sanctuary, NY

  5. Farm Sanctuary, NY

  6. 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

  7. Compassion CAA

  8. Compassion • 300: Eggs produced by an egg-laying hen each year, 5x more than normal • 8,890,000,000: Chickens killed every year.

  9. “ I did not become a vegetarian for my health, I did it for the health of the chickens.” - Isaac Bashevis Singer

  10. Compassion • 189,320,000,000: Pounds of milk produced by 9 million dairy cows. 10x more than normal.

  11. Compassion Goveg.com

  12. We Choose 3 Times Each Day

  13. Protein Sources: Concentrated • Legumes • Soy • Wheat Gluten (mock duck) • Meat Analogs • Whole Grains* • Nuts* • Seeds* * Less concentrated

  14. Convenient Protein Ideas Amy’s.com, Nilespice.com,Wholesoyco.com,veganessentias.com

  15. Meat Analogs Images per companies

  16. Dairy Alternatives

  17. Dairy Alternatives

  18. Egg Alternatives

  19. 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

  20. 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

  21. Vitamin B12 “The short story is, vegans need to supplement their diets with B12 or risk deficiency”

  22. What does B12 do? • Protects our cardiovascular system • Allows body to use food for energy • Builds DNA • Builds blood cells • Protects nervous system

  23. B12 Sources • Fortified soy, rice, nut milk • Some meat analogs • Some bars • Vitamin Water • Red Star Nutritional Yeast • Supplements

  24. Fortified Foods 30% of daily needs 25% of daily needs 15% of daily needs Tastethedream.com, Morningstar Farms.com, clifbar.com

  25. Fortified Foods Yvesveggie.com

  26. Active can be used by the body: Cyanocobalamin Adenosylcobalamin Methylcobalamin hydroxocobalamin Inactive has no vitamin activity and is not a reliable source: Sea vegetables Tempeh Miso Brewers & nutritional yeast Spirulina Need Active Form of B12

  27. 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

  28. Who is at risk for being low? • Over age 50 • Vegans who don’t use supplements or fortified foods • Raw foodists • Macrobiotic vegans

  29. 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 What are the symptoms?

  30. 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

  31. 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

  32. Vitamin D Sources • Fortified foods • Supplement 20% of daily needs 25% of daily needs

  33. 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

  34. 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

  35. 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)

  36. Calcium • Builds healthy bones • Essential for blood clotting • Critical for muscle contraction • Normal nerve transmission • Regulates metabolism • Decrease cancer risk? • Lower blood pressure?

  37. 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) Calcium Sources Best Sources:

  38. Who is at risk for low calcium? • Those who do not consume foods with available calcium • Vegans tend to get less than the RDI

  39. Iron • Helps form red blood cells and muscle cells • Enhances immunity • Carries oxygen to the cells • Makes enzymes

  40. Sources of iron • Beans &Legumes: richest source • Soy foods/meat analogs • Seeds and nuts • Iron-fortified foods (cereal)

  41. 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

  42. 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

  43. 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*

  44. 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

  45. Micro-algae has been show to positively affect blood levels of DHA and EPA

  46. How Much Fat? • 200-300 mg/day of DHA 1 capsule= 200 mg

  47. 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

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