A Plant-Based Diet Approach
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Transcript of A Plant-Based Diet Approach
A Plant-Based Diet Approach
By: Andrea Spinelli- Sodexo Dietetic Intern
“The most effective method of weight loss is to abandon calorie
restriction and focus on the TYPE of foods you are eating” –Neal D Barnard
M.D.
“If you are a diabetic and go on a whole foods, plant-based diet you
may want to keep your doctor’s phone number handy because you will most likely be calling to lower
your medication to avoid a low blood sugar.” –Neal D Barnard M.D.
Research states it reduces the risk or progression of obesity, diabetes, heart disease and some types of cancer
Vegetarian and vegan diets are associated with a lower risk of type 2 diabetes and lower risk of complications
Why Try a Plant-Based Diet?
What does a plant-based diet mean?
•Vegan/Vegetarian is not the only way to eat healthy
•Plant-based refers to focusing our diet on whole foods that are not refined
•Fruits and vegetables to make up majority of our diet
Dr Fuhrman’s Food Guide Pyramid
This diet is not low-fat or low-carbohydrate
Focusing on high-nutrient for the amount of calories
Focusing on the quality of the foods
Dr. Fuhrman’s research- Type 2
This diet is not low-fat or low-carbohydrate
Focusing on high-nutrient for the amount of calories
Patients end up reducing their insulin requirements to half!
Will reduce the risk of complications later
Dr. Fuhrman’s research- Type 1
What are protein sources for a plant-
based eater?•Beans•Nuts•Soy•Quinoa
1) Using canned beans (already cooked) and tossing them into a salad
2) Reheat the canned beans and add to a vegetable dish
Incorporating Beans
Importance of Healthy Grains
Filled with fiber, b- vitamins and minerals such as selenium, iron and magnesium
Fiber is important for bowel function and fullness
B-vitamins are essential for metabolism and a healthy nervous system
Benefits of Consuming Whole
Grains•Great for weight management
•May reduce constipation
•Reduces the risk of heart disease
Some vegetarians consume dairy products
Other sources of calcium: soy milk, tofu made with calcium sulfate, fortified breakfast cereals, orange juice, some leafy green vegetables
Important for bone health
Focusing on Calcium
Try Simple Changes • Think vegetable and
fruit FIRST when eating/preparing food
• Try and change what you normally eat to make it vegetarian
Smoothie Ideas 1 Banana ~1/2 cup strawberries 1 mango Half the blender with
ice Add water (about ¼
the blender) 1 tsp chia seeds
ENJOY
Tofu for chicken/beef
Grilled vegetables
Soy burgers, mushroom burgers, vegetable burgers
***Give yourself the feeling of a barbeque but with more vegetables
Substitutions
Nuts are a great snack!
• Use nuts instead of meats/cheeses in a salad or main dish
• Unsalted nuts make an excellent snack (high in omega 3’s)
Vitamin B12 is mostly found in animal products
Keep track of your B12 number from the doctor and take a supplement if needed
Some cereals are fortified with B12
Leafy greens have some B12
Remember to get your B12
Comparison in nutrients
Found in fruits, vegetables, whole grains, legumes, beans, nuts, seeds, herbs, spices
Intake of Phytochemicals among Americans is unknown
Early medicine relied on plants for healing
Consumption of tea, wine, chocolate (plant-based) are associated with reduced risk of disease
Benefits of Phytochemicals
http://www.happyhealthylonglife.com/happy_healthy_long_life/2010/05/plantbased.html
http://www.myaadenetwork.org/p/bl/et/blogid=38&blogaid=1061
http://www.choosemyplate.gov/ http://support.pcrm.org/site/PageServer?pa
gename=21day_vegan_kickstart https://www.drfuhrman.com/library/what-is-
a-nutritarian-diet.aspx http://plantbaseddietitian.com/tag/phytoch
emicals/ http://www.choosemyplate.gov/food-groups
/grains-why.html http://vegetarian.lovetoknow.com/List_of_C
ommon_Whole_Grain_Foods http://www.todaysdietitian.com/newarchive
s/090313p70.shtml
Resources