Your Powerful Plate: Nutrition Basics for Plant-Based Eating Suzanne Sorensen RD, LD, CDE...
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![Page 1: Your Powerful Plate: Nutrition Basics for Plant-Based Eating Suzanne Sorensen RD, LD, CDE suzy@move2veg.com.](https://reader035.fdocuments.net/reader035/viewer/2022081419/56649dc45503460f94ab7685/html5/thumbnails/1.jpg)
Your Powerful Plate:Nutrition Basics for Plant-Based Eating
Suzanne Sorensen RD, LD, CDE
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Plant-Based Eating
Meals are composed primarily of plant foods: vegetable, fruit, grains, & legumes.
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Plant-Based Variations…
Vegan Vegetarian (lacto-ovo) Pescatarian Flexitarian or Semi-Vegetarian
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Why Plant-Based?
Top 5 reasons: Animal rights Animal welfare Protect health Protect human rights Protect environment
- PETA
Farm Sanctuary, NY
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Farm Sanctuary, NY
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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
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Compassion
CAA
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Compassion
300: Eggs produced by an egg-laying hen each year, 5x more than normal
8,890,000,000: Chickens killed every year.
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“ I did not become a vegetarian for my health, I did it for the health of the chickens.”
- Isaac Bashevis Singer
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Compassion
189,320,000,000: Pounds of milk produced by 9 million dairy cows. 10x more than normal.
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Compassion
Goveg.com
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We Choose 3 Times Each Day
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Protein Sources: Concentrated
Legumes Soy Wheat Gluten (mock duck) Meat Analogs Whole Grains* Nuts* Seeds** Less concentrated
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Convenient Protein Ideas
Amy’s.com, Nilespice.com,Wholesoyco.com,veganessentias.com
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Meat Analogs
Images per companies
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Dairy Alternatives
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Dairy Alternatives
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Egg Alternatives
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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
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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
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Vitamin B12
“The short story is, vegans need to supplement their diets with B12 or risk deficiency”
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What does B12 do?
Protects our cardiovascular system Allows body to use food for energy Builds DNA Builds blood cells Protects nervous system
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B12 Sources
Fortified soy, rice, nut milk Some meat analogs Some bars Vitamin Water Red Star Nutritional Yeast Supplements
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Fortified Foods
Tastethedream.com, Morningstar Farms.com, clifbar.com
25% of daily needs30% of daily needs
15% of daily needs
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Fortified Foods
Yvesveggie.com
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Need Active Form of B12
Active can be used by
the body: Cyanocobalamin Adenosylcobalamin Methylcobalamin hydroxocobalamin
Inactive has no vitaminactivity and is not a reliablesource: Sea vegetables Tempeh Miso Brewers & nutritional
yeast Spirulina
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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
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Who is at risk for being low?
Over age 50 Vegans who don’t
use supplements or fortified foods
Raw foodists Macrobiotic vegans
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What are the symptoms? 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
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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
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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
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Vitamin D Sources Fortified foods
Supplement
25% of daily needs 20% of daily needs
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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
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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
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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)
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Calcium
Builds healthy bones Essential for blood clotting Critical for muscle contraction Normal nerve transmission Regulates metabolism Decrease cancer risk? Lower blood pressure?
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Calcium Sources
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)
Best Sources:
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Who is at risk for low calcium?
Those who do not consume foods with available calcium
Vegans tend to get less than the RDI
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Iron
Helps form red blood cells and muscle cells Enhances immunity Carries oxygen to the cells Makes enzymes
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Sources of iron
Beans &Legumes: richest source
Soy foods/meat analogs Seeds and nuts Iron-fortified foods
(cereal)
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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
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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
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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*
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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
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Micro-algae has been show to positively affect blood levels of DHA and EPA
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How Much Fat? 200-300 mg/day of DHA
1 capsule= 200 mg
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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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Resources
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Resources
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Resources
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Meatless Monday Go meatless 1x/week
~ reduce carbon & water footprint ~ preserve precious resources ~ reduce risk of chronic disease
www.meatlessmonday.com
Google images
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Web Resources
HSUS.org foodandwaterwatch.org NRDC.org meatlessmonday.com PCRM.org vegetariannutrition.net
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You Make A Difference!
100: Animal lives saved every year by choosing a vegetarian diet.
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Be Healthy!
You are the living example of your values!
Google images
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Resources
www.move2veg.com