Plant Based Nutrition Workshop Part 1: A Balanced Plate

Modern Day “fast food” plate

Plant Based plate: (plants are the core of the meal)

Carbohydrates Do not fear carbs from fruits and vegetables – EAT THE RAINBOW!

Fruit and veg are nutrient and vitamin dense! VARIETY is KEY

Complex carbs from WHOLE FOODS break down slowly in the body

Keep you fuller, longer

Prevent blood sugar surges

Provide fiber for heart and digestive health

Discussion question: Does a plant-based diet have too many carbs?

Tips:

1. Skip processed carbs (nutrition bars, bread, chips, crackers, juice)2. Eat whole sources (oats instead of processed cereals or bars –

baked sweet potato instead of plantain chips)3. BALANCE – use proteins and fats in each meal, too! 4. Low carbohydrate vegetables (tomato, lettuce..)

ProteinsBeans, lentils, chickpeas, tofu, nuts

Eat these at most meals

Dietary Reference Intake (DRI) for protein is 0.8 to 1.0 grams of protein per kilogram of body weight

Protein

- builds our muscles- fuels our brains- keeps our skin and hair healthy- keeps our organs running properly- triggers neurotransmitters in the brain to improve our moods, - lower our blood sugar- help us focus.

Most people consume twice the amount as necessary which:

- strains liver and kidneys and - increases cancer risk - progression of coronary heart disease

Discussion: Do plant-based eaters get enough protein?

MYTH: 2 proteins need to be eaten together to make a complete protein with all essential amino acids

Truth: Eating a variety of whole natural plant food provides all the amino acids to fulfill recommended requirements.

Exception: diet based on only fruit.

Fats

Fat is so important!

Mono and poly – unsaturated fat = plants

These sources (plant based) are not only fat, but also vitamins and minerals

Plant based fat means no cholesterol!

Cholesterol leads to inflammation and clogged arteries

Good - plant based fats = MONO/POLY UNSATURATED FAT (HDL) remove harmful fats and cholesterol from our body

Bad - animal based fats – SATURATED FAT (LDL) increase plaque and heart disease and cancer and diabetes

Coconut oil is different than other saturated fats – one tablespoon per day is beneficial and nearly fulfills saturated fat intake

Good for skin, hair, nails

Sources of Mono/poly fats: Raw nuts, seeds, olives, coconut, avocado and cacao – whole food and dense in nutrients.

Omega 3’s: Anti-inflammatory! Brain Boosting!

Flax and Chia every day!

Mention balance of omega 3 and omega 6: should be 2 to 1 or 1 to 1 but it’s at 10 to 1 – focus more on flax, walnuts, hemp and less on vegetable oils – fish sparingly

Lower fat is encouraged in this diet, but amount is not as important as what kind of fats you choose to eat

Oils – try to limit amount of oils used – they aren’t necessary for cooking. Try small amounts of vegetable broth or water instead, roasting, slow cooking, raw or steamed.

Many people find increased energy and weight loss by minimizing oil and sticking to whole foods for fats

AVOID completely: processed fats –

Packaged products: cookies, donuts, cereals, crackers (trans fats)

MAKE YOUR OWN

Avoid any products that contain hydrogenated or partially hydrogenated oils.

Other concernsCalcium:

1000mg per day

Whole dried sesame seeds (1 tbsp) 88

Mature raw soybean (0.5 cup) 258

Mature raw white bean (0.5 cup) 242

Almonds (10 whole nuts) 32

Boiled and drained frozen collard greens (0.5 cup) 178

Cooked teff (1 cup) 123

Raw navy beans (0.5 cup) 153

Boiled and drained mustard spinach (0.5 cup) 142

Boiled and drained frozen kale (1 cup) 179

Shredded, cooked Chinese cabbage (1 cup) 158

Cooked brown rice (1 cup) 20

Whole grain wheat flour (1 cup) 41

Boiled and drained Broccoli (½ cup) 31

Cooked red tomato (1 medium tomato) 14

Raw Florida orange (1 orange) 61

Raw sweet potato (1 cup) 40

Whole wheat cooked spaghetti (1 cup) 21

ALSO: Calcium-fortified non-dairy milks OR tofu with added calcium

Iron:

- 8 mg for men and 18mg for women (not pregnant) - Menstruating women need more.

- Plant vs Animal based Iron: Michael Greger (leader in plant based nutrition)

o Heme iron from animals, non-heme from plantso Heme iron has been studied to increase stroke and heart disease

risk and type 2 diabetes and cancero There is mixed data and inconsistent evidence, but this could be

worth researching.

Sources:

- BEST LOCAL source of iron - Dark chocolate and cocoa powder- Dried fruit - prunes, raisins, etc- Dark leafy greens - Tofu, legumes, whole grains, nuts, seeds

Salt: 1tsp per day! Use fresh herbs to replace some salt

Part 2: The main food groups:

Discussion: What are some local, in-season ingredients to fill these categories??

What do you use them for and how can you used plant based methods to eat & maximize nutrients?

1. Fruit – All whole fruits in season – now being pineapple, citrus, papaya2. Vegetables – Leafy greens, cauliflower, baigon, tomatoes, pumpkin,

peppers, etc. 3. Starchy vegetables and Provisions – Corn, Peas, Sweet potato,

Cassava, 4. Whole Grains – Brown rice, oats, whole wheat (be careful - not all is

fully whole wheat) 5. Legumes – Beans and lentils and channa

Print-out: Building plant-based meals using all categories!

Part 3: How can you replace common favorite foods?

Discussion: What is the biggest challenge in making plant-based change?

Review sheet of common alternatives.

Part 4: SALAD DRESSINGS

Tomato and Herb

Channa and Citrus

Sample with cucumber and sweet pepper

Part 5: ICE CREAM

Banana and vanilla

Cocoa, banana and vanilla

Toppings: homemade fruit preserves, cocoa nibs, chocolate topping?

Resources

https://nutritionstudies.org/how-to-get-calcium-without-dairy/

https://nutritionstudies.org/plant-based-on-a-budget/

https://www.forksoverknives.com/what-to-eat/#gs.xjGpFDU

http://www.trinidadexpress.com/woman-magazine/This-Health-issue-is-critical-250429911.html

https://www.mindbodygreen.com/articles/5-reasons-why-vegetarians-arent-any-healthier

http://livebetterlife.net/wp-content/uploads/2013/09/Fruits-Vegetables-and-Heart.pdf

https://nutritionfacts.org/2017/06/15/plant-versus-animal-iron/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045293/

https://www.vegansociety.com/resources/nutrition-and-health/nutrition-overview

http://www.onegreenplanet.org/vegan-health/not-all-fats-are-created-equal-4-tips-for-choosing-dietary-fats/