© Lynne Garton

Shifting Towards Plant-based Eating

– Turning Theory into Reality

Lynne Garton BSc (Hons) RD

Consultant Nutritionist and Registered Dietitian

www.alimenta.co.uk

@dietlg

© Lynne Garton

Overview…

Current nutritional status of the nation

Why plant-based eating?

Plant-based eating in practice

© Lynne Garton

Key UK Adult Nutritional and Dietary

Recommendations and Achievements

Nutrient Recommendation Current Intake* Recommendation

Achieved?

Total fat (% food

energy)

≤ 35% 35%

Saturated fat (% food

energy)

≤ 11% 12.6% x

Fibre g (NSP)

(SACN)**

18g/ day

30g/ day

13.7 – 13.9g/ day

~18g/ day

x

Fruit and Vegetables At least 5 x 80g

portions/ day

4.1 x 80g portions/ day x

Red and Processed

Meat

70g/ day 71g/ day ()

Whole-grains 3+ portions/ day 1.25 portion/ day*** x

* National Diet and Nutrition Survey: headline results from years 1 to 4 combined (2008/09 – 2011/12)

** SACN; Carbohydrates and Health 2015

***Mann, KD, et al (2015) Br J Nutr;1-9

© Lynne Garton

Proportion of UK Adults Meeting the

Recommendations

30%

16% 17%

56%

50%

20%

0

10

20

30

40

50

60

70

80

90

100

F&V* Fibre* Whole grains** Red meat* Total fat* Saturated fat*

%

* National Diet and Nutrition Survey: headline results from years 1 to 4 combined (2008/09 – 2011/12)

** Mann, KD, et al (2015) Br J Nutr;1-9

© Lynne Garton

Major Foods Contributing to Adults Saturated Fat

Intake

24%

22%

5%

Meat and meatproducts

Dairy

Butter

National Diet and Nutrition Survey: headline results from years 1 to 4 combined (2008/09 – 2011/12)

© Lynne Garton

Major Nutritional and Dietary Challenges…

Reducing Saturated Fat Improving the Fat Quality

Increasing Fibre (Wholegrains, Fruit and Vegetables) Reducing Meat and Meat Products

© Lynne Garton

Nutritional Rational for Eating More

Plant-based Foods

Population studies have found plant-based

eating is associated with a better nutritional

intake in line with recommendations

Nutritional benefits not just due to the

absence of animal foods but also the inclusion

of a wide variety of important plant-foods

No need to completely exclude animal foods, but plant foods should be at the core

© Lynne Garton

Average daily intake of selected nutrients in the

AHS-2 study

Rizzo NS, et al (2013) J Acad Nutr & Diets 113(12); 1610

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Food & Nutrient Intakes According to Pro-

Vegetarian Eating Patterns+ve weighting given to

• Fruit

• Vegetables

• Nuts

• Cereals

• Legumes

• Olive oil

• Potatoes

-ve weighting given to

• Added animal fats

• Eggs

• Fish

• Dairy products

• Meats or meat

products

TOTAL SCORE 12 -60

Martinez-Gonzales, et al (2014) Am J Clin Nutr, 100(S1);320S

© Lynne Garton

International Dietary Support

© Lynne Garton

Consumer’s Readiness to Eat a Plant-

Based Diet…

Lea EJ, et al (2006) Eur J Clin Nutr: 60(3):342-51

58%

14%

28% MORE

• F & V

• Nuts & seeds

• Wholemeal bread

• Cooked cereals

LESS

• Meat (white & red)

• Dairy

• White bread

Higher Barrier Scores

- Information barriers

- Family & personal Barriers

- Convenience Barriers

- Health barriers

Higher Benefit Scores

- Well-being benefits

- Weight and health benefits

- Convenience and financial

benefits

58%14%

28%

© Lynne Garton

Shifting Dietary Practice… Step by Step

Define Plant-based Eating

Discuss Benefits

Overcome Barriers

Provide Practical Info

Set SMART Goals

STEP 1

STEP 2STEP 3

STEP 4

STEP 5

© Lynne Garton

STEP 1: Define Plant-based Eating…

FRUITS AND VEGETABLES

WHOLEGRAINS

PULSES – INCLUDING

SOYA

NUTS AND SEEDS

© Lynne Garton

STEP 1: Principles of Plant-based Eating

Eat more plants foods, e.g. fruits, vegetables,

wholegrains, legumes, nuts and seeds

Eat a variety of foods – have a colourful plate

Waste less food

Moderate your animal food consumption – enjoy

other sources of proteins such as peas, beans and

nuts

Buy foods that meet a credible standard

Eat fewer highly processed foods and foods high in

fat, salt and sugar

© Lynne Garton

Step 2: Discuss Benefits

Well-being

Weight & Health

Ethical

Convenience &

Financial

Lea E.J, et al. (2006) Eur J Clin Nutr 6(3):342-51

© Lynne Garton

Step 3: Overcome Barriers…

Cost

Nutritional

Adequacy/ Health

Information

Practical skills

Lea E.J, et al. (2006) Eur J Clin Nutr 6(3):342-51

© Lynne Garton

Nutrition & Health Barriers…

Macdiarmid JI, et al (2012) Am J Clin Nutr;96:632–9 : Scarborough P (2012) EJCN66,710–715 : Livewell Report (2011)

http://assets.wwf.org.uk/downloads/livewell_report_corrected.pdf : Livewell for LIFE http://livewellforlife.eu/wp-

content/uploads/2013/02/A-balance-of-healthy-and-sustainable-food-choices.pdf :Friel, et al (2009) Lancet;374:2016–25 :

Aston LM, et al (2012); BMJ Open;2:e001072 : J Acad Nutr Diet. (2015);115 (5):801-10

Appropriately planned

plant-based diets are

healthy, nutritionally

adequate and provide

environmental benefits

© Lynne Garton

Cost Barriers…

Healthy plant-based diets are not necessarily more expensive

Meat/ animal protein tends to be the most expensive part of the

meal

Plant Sources (cost/ 100g) Animal Sources (cost/

100g)

Tofu £0.38 Chicken breast fillet £0.60

Soya mince £0.33 Lean mince £0.60

Unsalted mixed nuts £0.85 Beef steak £1.50

Lentils (canned) £0.14 Eggs £0.30 (2 eggs)

Baked beans £0.10 Mature cheddar £1.00

Source: www.mysupermarket.co.uk – Tesco. Accessed Nov. 2015

© Lynne Garton

Cost Barriers…

UKLivewell Plate

£28.40/wk

(£32.12/wk)

FRANCELivewell Plate

€4.36/d

(€4.90/d)

SPAINLivewell Plate

€3.479/d

(€3.479/d)

SWEDENLivewell Plate

44.07 SEK/d

(44.64 SEK/d)

www.livewellforlife.eu

© Lynne Garton

STEP 4: Provide Practical Information…

• Re-shaping the plate

• Simple swaps

• Meal make-overs

• Meat free days

© Lynne Garton

Re-shaping the Plate…

Emphasis is on plant-

based foods

Visualise the plate

Serve plant foods first

Plan meals around plant

foods and consider meat

as an accompaniment

© Lynne Garton

© Lynne Garton

Choose wholegrain starchy foods…Whole-grain options…

Wholemeal bread

Whole-grain breakfast

cereals

Oats

Brown rice and wild rice

Wholemeal pasta

Popcorn

Whole-grain rice cakes

Rye crispbreads

Oatcakes

Bulgur wheat, Spelt, Barley,

Buck wheat, Quinoa,

Amaranth, Sorghum

TOP TIPS…

•Aim to have 3+ servings of wholegrain foods a

day

• Include these foods at each meal

• Check labels

• Try experimenting with more unusual grains

© Lynne Garton

Eat more fruit and vegetables…

What counts…

Fresh

Frozen

Dried

Tinned

Fruit juice (just 1 glass)

Pulses (just 1 portion a day)

TOP TIPS…

• At least 5 different portions

• Choose a rainbow of colours to maximise phytonutrient intake

• Use more vegetables as a meat extender in dishes

• Fill sandwiches, pittas, wraps with plenty of salad vegetables

• Leftover vegetables to make soups

© Lynne Garton

Swap animal protein for plant-based

sources… Meat alternatives…

Beans, peas, lentils

Soya mince

Mycoprotein e.g. Quorn

Tofu

Nuts

Seeds

TOP TIPS…

• Use less meat in dishes (≤ 500g red meat/ week) – make meat the accompaniment

• Extend the dish by replacing some or all of the meat with beans, peas, lentils,

tofu, soya mince, or mycoprotein

• Add seeds and nuts to salads

© Lynne Garton

Eat more plant-based calcium sources…

TOP TIPS…

• Swap dairy products for plant based alternatives

Dairy alternatives…

Soya alternatives to milk and

yoghurt

Nut milk alternatives

© Lynne Garton

Eat fewer high fat/ high sugar snacks…

Plant-based snacks…

Nuts and seeds

Fruit – fresh and dried

Soya yoghurt alternatives

Soya nuts

Fruit smoothies

Whole-grain cereal bars

Whole-grain scones/ muffins

Popcorn

Oatcakes/ rye crisp breads/ whole-grain

pitta with tomato salsa or hummus

Plant-based fats…

Vegetable oils

Vegetable fat spreads

Soya alternative to cream

© Lynne Garton

Meat Free Days…

© Lynne Garton

STEP 5: Set SMART Goals…

Specific

Measurable

Achievable

Realistic

Timely

© Lynne Garton

My goal is to eat 5 portions of fruit and vegetables every day

Over the next 4 weeks I will…

Buy more fruit and veg when shopping

Have a glass of fruit juice at breakfast

Take fruit to work to have as snacks

To have salad in my sandwich at lunch

Have at least 2 different vegetables at my evening meal

© Lynne Garton

In Summary…

The UK diet is higher in saturated fat and lower in fibre than is

recommended

A large proportion of UK adults are not eating enough fruit, vegetables or

whole-grains and too much red and processed meat

Dietary recommendations emphasise plant foods to promote good health

Plant-based eating places the emphasis on plant foods (whole-grains,

legumes – including soya, fruit, vegetables, nuts and seeds)

Plant-based eating patterns tend to be lower in total fat and saturated fat,

include a good level of unsaturated fats, and are higher in fibre

The wide variety of plant foods available provides a number of options for

designing a delicious healthy plant-based eating plan

© Lynne Garton

Thank you for your attention

With thanks to: Dr Janice Harland and Alpro