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TRANSCRIPT
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/