The Beginner's Guide to a Plant-Based Diet
Total Page:16
File Type:pdf, Size:1020Kb
Load more
Recommended publications
-
Vegetables, Fruits, Whole Grains, and Beans
Vegetables, Fruits, Whole Grains, and Beans Session 2 Assessment Background Information Tips Goals Vegetables, Fruit, Assessment of Whole Grains, Current Eating Habits and Beans On an average DAY, how many servings of these Could be Needs to foods do you eat or drink? Desirable improved be improved 1. Greens and non-starchy vegetables like collard, 4+ 2-3 0-1 mustard, or turnip greens, salads made with dark- green leafy lettuces, kale, broccoli, cauliflower, Brussels sprouts, carrots, okra, zucchini, squash, turnips, onions, cabbage, spinach, mushrooms, bell peppers, or tomatoes (including tomato sauce) 2. Fresh, canned (in own juice or light syrup), or 3+ 1-2 0 frozen fruit or 100% fruit juice (½ cup of juice equals a serving) 3a. Bread, rolls, wraps, or tortillas made all or mostly Never Some Most of with white flour of the time the time 3b. Bread, rolls, wraps, or tortillas made all or mostly Most Some Never with whole wheat flour of the time of the time In an average WEEK, how many servings of these foods do you eat? 4. Starchy vegetables like acorn squash, butternut 4-7 2-3 0-1 squash, beets, green peas, sweet potatoes, or yams (do not include white potatoes) 5. White potatoes, including French fries and 1 or less 2-3 4+ potato chips 6. Beans or peas like pinto beans, kidney beans, 3+ 1-2 0 black beans, lentils, butter or lima beans, or black-eyed peas Continued on next page Vegetables, Fruit, Whole Grains, and Beans 19 Vegetables, Fruit, Whole Grains, Assessment of and Beans Current Eating Habits In an average WEEK, how often or how many servings of these foods do you eat? 7a. -
Healthy Eating Continued…
Whole Grain, Plant-based Lifestyle What is a Whole Grain, Plant-based Lifestyle (WGPB)? This type of lifestyle involves the elimination of all animal-based products, including meat, dairy and eggs. Also included in the diet are unprocessed or minimally processed grains. Although, similar to a vegan diet, it is not the same. There are different motivations behind adopting such a lifestyle. A WGPB lifestyle focuses on plants, including fruits, vegetables, whole grains, legumes, seeds and nuts. One of the main reasons to choose this lifestyle is the many health benefits. It can assist with weight-loss since it is full of fiber and high water content, which causes you to feel full sooner. Additionally, studies have shown that individuals who adhere to a WGPB diet have improved blood glucose levels. Therefore, those who are diabetic can decrease their need for medications. What are some other benefits? Plant-based foods are loaded with healthy fats, vitamins, minerals, and phytochemicals which improve skin clarity. Vitamin C, for instance, is a great antioxidant that can be found in foods such as; broccoli, papaya, apricot, and bell peppers. They assist in stimulating collagen production, smoothing lines and reducing wrinkles. As a result of the elimination of processed foods, sugars and flour, individuals have found an increase in energy due to decreased spikes in sugar levels. A WGPB diet consists of a clean source of protein, carbohydrates and fruits that help sustain a natural energy level. Another benefit is the increase in our gut’s natural flora, the bacteria that creates a healthy microbiome. -
M E D I a R E L E A
M E D I A R E L E A S E Grains & Legumes Nutrition Council, Level 1, 40 Mount Street, North Sydney, NSW 2060 Ph: (02) 9394 8661 Web: www.glnc.org.au GOT MYLK? NEW AUDIT SHINES LIGHT ON THE GROWING MILK ALTERNATIVES CATEGORY 4 October 2018 A new audit of plant-based milk alternatives in Australia has revealed the category has grown by a staggering 58% in number of products in two years, but health professionals are alerting Australians that not all ‘mylks’ are nutritionally equal. Carried out by the Grains & Legumes Nutrition Council (GLNC), the audit of 112 products on shelf in the four major supermarkets included nut milks, grain milks (e.g. oat, rice), legume milks (e.g. soy, pea), coconut milks and mixes, and reviewed all on-pack nutrition information. Since the last audit of its kind in 2016, the number of coconut milk products has more than doubled (+220%), nut milks have increased by 90%, with even the well-established legume milk category growing by 36%. But compared to dairy milk, GLNC’s Nutrition Manager Felicity Curtain said some plant-based milks don’t stack up nutritionally, with many falling short on valuable calcium and protein. “30% of products did not mention calcium on-pack, suggesting they weren’t fortified with the important mineral. While those that were fortified had consistent amounts, it highlights the importance of checking labels to be confident in the choice you’re making.” According to Accredited Practising Dietitian Joel Feren, achieving equivalence in terms of calcium content should be a focus for industry. -
Alumni at Large
Colby Magazine Volume 101 Issue 3 Fall 2012 Article 11 September 2012 Alumni at Large Follow this and additional works at: https://digitalcommons.colby.edu/colbymagazine Recommended Citation (2012) "Alumni at Large," Colby Magazine: Vol. 101 : Iss. 3 , Article 11. Available at: https://digitalcommons.colby.edu/colbymagazine/vol101/iss3/11 This Contents is brought to you for free and open access by the Colby College Archives at Digital Commons @ Colby. It has been accepted for inclusion in Colby Magazine by an authorized editor of Digital Commons @ Colby. alumni at large 50 COLBY / FALL 2012 Homecoming Weekend: A bench on the academic quad provided a respite during Family Homecoming Weekend, Oct. 5-7. Parents and alumni enjoyed a cappella concerts, a jazz show, and athletic contests, among other events. Photo by Farabee Chowdhury ’16 COLBY / FALL 2012 51 CATCHING UP | ALUMNI Profiles A Matter of Trust | ole Amunsen ’90 Ole Amundsen ’90 ics, now emeritus. “It was then asked to rewrite the guide for has good reason to really opened my eyes general use. He did, using a draft version love his work as in the to how one could ac- to work with land trusts while he waited field of conservation. tually use the power for its publication as part of a series. Stra- “There’s nothing like of the free market to tegic Conservation Planning was published being involved in a provide solutions and by Land Trust Alliance in 2011 and now project and at the end furnish public ben- is used by conservation organizations of of that project you look efits,” Amundsen said. -
T. Colin Campbell, Ph.D. Thomas M. Campbell II
"Everyone in the field of nutrition science stands on the shoulders of Dr. Campbell, who is one of the giants in the field. This is one of the most important books about nutrition ever written - reading it may save your life." - Dean Ornish, MD THE MOST COMPREHENSIVE STUDY OF NUTRITION EVER CONDUCTED --THE-- STARTLING IMPLICATIONS FOR DIET, WEIGHT Loss AND LONG-TERM HEALTH T. COLIN CAMPBELL, PHD AND THOMAS M. CAMPBELL II FOREWORD BY JOHN ROBBINS, AUTHOR, DIET FOR A NEW AMERICA PRAISE FOR THE CHINA STUDY "The China Study gives critical, life-saving nutritional information for ev ery health-seeker in America. But it is much more; Dr. Campbell's expose of the research and medical establishment makes this book a fascinating read and one that could change the future for all of us. Every health care provider and researcher in the world must read it." -JOEl FUHRMAN, M.D. Author of the Best-Selling Book, Eat To Live . ', "Backed by well-documented, peer-reviewed studies and overwhelming statistics the case for a vegetarian diet as a foundation for a healthy life t style has never been stronger." -BRADLY SAUL, OrganicAthlete.com "The China Study is the most important book on nutrition and health to come out in the last seventy-five years. Everyone should read it, and it should be the model for all nutrition programs taught at universities, The reading is engrossing if not astounding. The science is conclusive. Dr. Campbells integrity and commitment to truthful nutrition education shine through." -DAVID KLEIN, PublisherlEditor Living Nutrition MagaZine "The China Study describes a monumental survey of diet and death rates from cancer in more than 2,400 Chinese counties and the equally monu mental efforts to explore its Significance and implications for nutrition and health. -
Whole Grain Choices Everywhere America Eats
Program Schedule Whole Grain Choices Speaker Roster & Abstracts Everywhere America Eats Whole Grain Momentum Whole Grains in Restaurants & Schools Whole Grains and Health An International Conference jointly organized by The Whole Grains Council and Oldways The Whole Grains Council November 5-7, 2007 • Kansas City Attendee Roster Sponsors & Acknowledgements Program Schedule 4:45-5:15 Whole Grains: Dietary Recommendations and Intake Patterns Robert Post, PhD, Deputy Director, Center for Nutrition Policy and Promotion (CNPP) / United Stated Department of Agriculture (USDA) 5:15-5:45 Why Whole Grains Matter For Health David R. Jacobs, Jr., PhD, Professor, Division of Epidemiology and Community Health, University of Minnesota School of Public Health 6:00-7:30 Welcoming Reception and Exhibits On Your Own Whole Grains Dine-Around in local restaurants Tuesday, November 6 WHAT Factors Influence Consumers’ Food Choices Session II: 7:00 – 10:45 7:00-8:30 Continental Breakfast and Exhibits 8:30-8:40 Introduction and Outline of the Day 8:40-9:00 How Food Decisions Are Made Shelley Goldberg, MPH, RD, Director, Nutrition Communications, International Food Information Council 9:00-9:20 Trends In Consumer Food Habits and Behaviors Kate Peringer, Marketing Communications Manager, The Hartman Group 9:20-9:45 Questions and Answers 9:45-10:15 Coffee break with Exhibits 3 10:15-10:45 Panel: Where Americans Eat Molly Gise, Online Associate Managing Editor, Nation’s Restaurant News Michael Birchenall, Editor and Publisher, Foodservice Monthly Erica Bohm, MS, Vice President and Director of Strategic Partnerships, HealthyDiningFinder.com Session III: 10:45 – 1:00 WHERE Whole Grains Fit Into Today’s Lifestyle 10:45-12:00 A Rapid-fire “Iron Chef” Cook-off Two top chefs demonstrate that whole grains are quick, easy and delicious. -
Vegan Mentor Program Resource Guide
Vegan Mentor Program Resource Guide Thank you for participating in Catskill Animal Sanctuary’s Vegan Mentor program! Catskill Animal Sanctuary has thoroughly researched a variety of topics and media to help you help your mentee on their vegan journey. They are organized by topic, and then by resource type within each topic. The topic key will also help you find resources about the four major topics relating to a vegan lifestyle: animals, the environment, health, and vegan living. Resources with graphic content are also indicated. If you are viewing this list electronically, you can click on a title for an active link to a trailer, video, place to buy a book, etc. We encourage you to talk with your mentee to determine where their interests lie, and what types of resources - books, internet videos, documentaries, podcasts, etc. - they prefer. You are welcome to use other resources outside of the ones listed below. However, these resources must not: ● Encourage illegal activities ● Promote violence or aggression against any species ● Contain unsubstantiated claims or ‘facts’ ● Promote any type of trolling or bullying ● Support welfarist approaches to animal rights (i.e. advocating for the improving the treatment of animals as opposed to the cessation of their exploitation for food, clothing, entertainment, research, or for any reason) Please reach out to program staff if you have questions about these or other resources to be used, or to suggest additional resources. Happy mentoring! 1 Table of Contents For the Animals (Animals and Animal -
Increasing Whole Grain Consumption in China: Processing and Sensory Challenges
Increasing Whole Grain Consumption in China: Processing and Sensory Challenges Meng Niu1 and Gary G. Hou2,3 are a traditional staple food in western Inner Mongolia and ABSTRACT Shanxi Province of China. They are produced by roasting oat Whole grains and their products have existed or been introduced grain, milling it into flour, mixing it with boiling water to form worldwide, but there are still some challenges facing researchers and a dough, sheeting the dough into noodle sheets, and forming food manufacturers. This article focuses on the current development the noodles into different shapes (Fig. 1). In addition, corn, mil- status of whole grains and the processing and sensory challenges to let, sorghum, and colored rice have a long history of consump- increasing whole grain food consumption in China. Whole grain foods tion in China, either as cooked grain or as porridge (Fig. 2). have been consumed in China for centuries; however, refined grain Brown rice is one of the most popular whole grain foods in products became more popular with advances in grinding technology. China, as well as other Asian countries. Brown rice is a good In recent years, a decline in people’s health has reminded consumers source of vitamins, minerals, and dietary fiber due to the pres- that whole grain foods are excellent alternatives in a healthy diet. The market share of whole grain foods started to increase at a very fast pace ence of the bran. It is commonly consumed after cooking in in China at the beginning of the 21st century. Processing technology water using a rice cooker or milled into rice flour and incorpo- is a key factor influencing the expansion of whole grain products. -
Print / Save Article
Jiujitsu Champ Jay Oliveira Doesn’t Need Meat to Compete By January 08 2021 Photo by Michele LaCamera I was 80. Yet after I started eating whole plant foods, I woke up one day and realized I wasn’t sore. My overall A plant-based diet helped fuel Jay Oliveira's rise to energy increased. I was happier, and my athletic Brazilian jiujitsu champion. At 47 years old, he remains performance improved. My cardio also improved in top shape and continues to compete. We chatted with dramatically, and my recovery went through the roof. To the Miami-based black belt martial artist about why he this day, I’ve never had a serious injury. decided to go plant-based, the physical changes he noticed after making the switch, and what he eats in a What do you usually eat in a day? typical day. I’m lazy, so my meals are based around a rice cooker. At How did you get into jiujitsu? night, I make overnight oats, with old-fashioned rolled oats, frozen blueberries, ground flaxseed, cinnamon, and I was in my 20s when I saw jiujitsu for the first time, plant milk (I prefer oat milk) and eat that with a banana and I was intrigued. Not until I was in my 30s did I meet for breakfast. Before I leave for training, I put Japanese somebody with a jiujitsu school, and [that’s when I] sweet potatoes in the rice cooker, and when I come started training. It’s such a cerebral workout that I was home, I eat a pile of the potatoes topped with guacamole hooked. -
An Italian-Mediterranean Dietary Pattern Developed Based on the EAT-Lancet Reference Diet (EAT-IT): a Nutritional Evaluation
foods Article An Italian-Mediterranean Dietary Pattern Developed Based on the EAT-Lancet Reference Diet (EAT-IT): A Nutritional Evaluation Massimiliano Tucci 1,† , Daniela Martini 1,† , Cristian Del Bo’ 1 , Mirko Marino 1 , Alberto Battezzati 1,2, Simona Bertoli 1,2 , Marisa Porrini 1 and Patrizia Riso 1,* 1 Department of Food, Environmental and Nutritional Sciences (DeFENS), Università degli Studi di Milano, 20133 Milan, Italy; [email protected] (M.T.); [email protected] (D.M.); [email protected] (C.D.B.); [email protected] (M.M.); [email protected] (A.B.); [email protected] (S.B.); [email protected] (M.P.) 2 International Center for the Assessment of Nutritional Status (ICANS), Università degli Studi di Milano, 20133 Milan, Italy * Correspondence: [email protected] † Both authors contributed equally to this work. Abstract: There is an urgent need to promote healthy and sustainable diets that are tailored to the preferences and cultures of different populations. The present study aimed to (i) define a Mediterranean dietary pattern in line with the EAT-Lancet Commission reference diet (ELCRD), based on 2500 kcal/day and adapted to the Italian food habits (EAT-IT); (ii) develop a mid/long-term dietary plan based on EAT-IT and a dietary plan based on the Italian Dietary Guidelines (IDG); Citation: Tucci, M.; Martini, D.; Del (iii) compare the two dietary plans in terms of portions, frequencies of consumption, and nutritional Bo’, C.; Marino, M.; Battezzati, A.; adequacy based on the nutrient and energy recommendations for the Italian adult population. The Bertoli, S.; Porrini, M.; Riso, P. -
Take Control of Your Health!
Basic Guidelines for Healthy Eating Eat a variety of whole plant foods at each meal and in between! – Center your diet on whole grains, legumes, vegetables and fruits – Avoid animal-based foods – meat, poultry, dairy and eggs – Eat as much as you want •These foods are the stored •Chick Peas •Brown Rice complex carbohydrates •Kidney Beans •Quinoa that fuels our bodies •Black Beans •Millet •Potatoes •Lentils •Barley •Tubers or root vegetables •Soy Beans •Oats, oatmeal •Corn •Black-eyed peas •Wild rice •Grains •Red lentils •Whole wheat •Beans •Cannellini •Buckwheat and more…. Base Each Whole Grains - cooked whole or Meal on These Legumes & moderately processed •Green Leafy Vegetables •Cruciferous •Colorful Fruits •Use moderately, •Broccoli, cauliflower particularly if •Berries •Cabbage •Melons, bananas watching weight •Colorful Vegetables •Root Vegetables •Citrus •potatoes, sweet potatoes •Mushrooms (really a fungus) •Apples, pears •Kiwi, mango ADD THESE: Nuts and & Fruits Vegetables Seeds DETAILS: -- Reduce or eliminate added fat and oils -- Avoid refined and processed, embrace whole foods -- Read ingredient lists carefully -- Eat an excellent breakfast every day -- whole grains and fruit for example, but veggies and legumes are also good -- Proper hydration is crucial – drink water 1 Food Rules Explained •Excess protein increases carcinogenic activity and is correlated with risk for all chronic diseases. The RDA for protein is 10% of calories, though most tend to eat Avoid animal- twice that, which is hard on the liver and leaves the body in an acidic state. The based foods only way to over-consume protein is through excess animal food consumption., or the use of isolated protein in processed foods.1,2 Animal foods have NO FIBER. -
7 Keys to Success on a Healthy Vegan Diet
BY BRIAN WENDEL 7 KEYS TO SUCCESS ON A HEALTHY VEGAN DIET ForksOverKnives.com any people hear “vegan” or “plant-based” diet and images of restriction and yes, pain, surface in their minds. How can anyone maintain such a restrictive lifestyle? MNo one can live on spinach alone! In reality, eating a whole-food vegan diet isn’t foreign or strange; you will enjoy healthier versions of the foods you already love. Hearty dishes like lasagna, stews, and pizza—while prepared differently—are all on the menu. I’ve followed this lifestyle for more than 15 years and can report that it has brought me incredible joy. The happiness I feel by eating right for my body, and in a way that is humane and less harsh on our natural resources, cannot be adequately measured in words. I’m fortunate to have learned a lot over the years and am pleased to share some tips that I’m confident will help you stay on a healthy vegan path for a lifetime. I’m fortunate to have learned a lot over the years and am pleased to share some tips that I’m confident will help you stay on a healthy vegan path for a lifetime. [1] MAKE STARCHES AND FRUIT THE BASIS amount of the countless number of nutrients out there. People are OF YOUR DIET. carefully calibrating their protein, carbs, lycopene, or whatever Many people immediately think of broccoli or kale when they nutrient is in the news that week. hear the words “plant-based diet.” Although it’s beneficial to eat On a plant-based diet, such precision isn’t necessary and the leafy vegetables in abundance, they simply do not have enough worry that comes with it can hinder your ability to stay the course.