Plant-Based Nutrition Class

Roseville & Sacramento Medical Centers

Health Education Department- Nutrition Services

Agenda

Health benefits

Key nutrients

Cooking & meal planning

Resources

What do you know about how foods from plants affect your health?

How are you eating to get more plant foods?

Can a diet without meat supply the needed nutrients?

Yes!

What are the health be nefits 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!

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

Plant strong meals emphasize ABUNDANCE.

Restriction is not part of this plan!

What are your concerns about a plant-based diet?

Key nutrients to consider:

Protein Iron Calcium Vitamin D Zinc Vitamin B12

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

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

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.)

Protein

Daily recommended amount of protein – grams (g) per day Age 9-13 years Male 34 g Female 34 g 14-18 years Male 52 g Female 46 g 19 and older Male 54-60 g Female 44-49 g

Pregnant or breastfeeding 71 g

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

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

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 14-18 years 10g Ages 19-50 years 9 g

Iron sources Sources Quantity Milligrams (mgs) Iron Fortified cereals (varies) 1 oz. 4.9 - 8.1 mgs Tofu ½ cup 6.7 mgs Lentils 1 cup 6.6 mgs Spinach, c ooked 1 cup 6.4 mgs Sunflower seeds, roasted 3.5 oz. 6.0 mgs Beans, cooked (black,

chickpea, kidney) 1 cup 3.0 - 5.0 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

Calcium daily recommendations

Daily recommended amount of calcium - milligrams (mgs) per day

Age 9-18 Male and female 1300 mgs Age 19 - 50 Male and female 1000 mgs Age 51 and older Male and female 1200 mgs

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, boi led ½ cup 245 mgs Orange juice (calcium fortified) 1 cup 200-350 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 100-150 mgs Tahini 2 T. 128 mgs

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

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 40-50 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)

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 14-18 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 14-18 12 mgs per day Age 19 and older 11 mgs per day

Breastfeeding Females Age 14-18 13 mgs per day Age 19 and older 12 mgs per day

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, c ooked 1 cup 2.0 mgs Beans (chickpeas, lentils,

kidney),cooked 1 cup 1.8 - 2.5 mgs Nuts: pine, brazil, cashews,

pecans 1 oz. 1.3 - 1.8 mgs

Vitamin B-12 daily recommendations Daily recommended amount of vitamin B-12 – micrograms (mcgs)

per day Age Male and female 9-13 1.8 14 and older 2.4 (pregnant 2.6, breastfeeding 2.8)

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 Formul a 1 ½ T. 8

Fortified soy and rice milks (varies- check food label) 1 cup 1 - 3

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.

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.

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"

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 B12.

—

“What we include in our diets is as important as what we exclude.”

Dean Ornish, MD

Stocking the kitchen

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…

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%

Cooking substitutions

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

Resources

Preventative Care App

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