The Plant-Based Diet Alice Ma, Registered Dietitian WSU Dining Services About Alice

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The Plant-Based Diet Alice Ma, Registered Dietitian WSU Dining Services About Alice Registered Dietitian From West Jordan, Utah University of Utah Grad WSU Dining Services (Pullman, WA) Overview Why eat plant-based? Nutrition on a plant-based diet Cooking techniques and recipe ideas Additional Resources Questions What does “Plant-Based Diet” mean? Various definitions “A person following a "plant based diet" eats only plant foods (or mostly plant foods).”- The Happy Herbivore “A whole-foods, plant-based diet emphasizes eating whole fruits and vegetables, consuming lots of whole grains, and staying away from (or at least minimizing) the intake of animal products and processed foods for health reasons”- The Huffington Post Similar to “vegan”, but not always interchangeable “Flexitarian” or “Reducetarian” Benefits of Eating Plant-Based/Less Meat Health Higher fiber, lower saturated fat, no cholesterol Reduce risk of diabetes, heart disease, high blood pressure Environment Reduction in greenhouse gas emissions and use of resources Wallet Animals Nutrition on a Plant-Based Diet Nutrition: Protein Muscle building/maintenance Daily requirement: ~.5 g/lb of body weight. Ex: 150 lb person75 grams protein per day Adequate amounts in carefully planned plant-based diets “Protein” foods: soy, beans, lentils, nuts, seeds Whole grains Vegetables Vegetarian Nutrition Handout Nutrition: Calcium & Vitamin D Bone health Sources: Fortified non-dairy milks Tofu Leafy greens Molasses Fortified orange juice Some brands of cereals Nutrition: Iron Oxygen distribution to cells Sources: Leafy greens Tofu Beans and lentils Fortified cereals Molasses Whole grains Nuts Dried fruit Nutrition: Vitamin B12 Energy metabolism Fortified foods Nutritional yeast, non-dairy milks, cereals, plant-based convenience products Supplements recommended for those who are 100% plant-based Plant-Based Cooking Basics How to replace animal proteins, eggs, and dairy Protein Beans and lentils Nuts Seitan (wheat) Tempeh (soy) Tofu Whole grains Milk & Cheese Non-Dairy milks Soy, nut, flax, hemp, coconut Nutritional yeast Cashews Potatoes and carrots Eggs Tofu Silken tofu Chickpea flour Desserts One-to-one replacements Butter: oil, mashed avocado, applesauce Milk: Non-dairy milk Egg: 1 Egg= 1 Tbs flax or chia seeds + 3 Tbs water OR 1 Tbs aquafaba (chickpea liquid) Ice creams Banana “nice” cream Soy, cashew, rice, or coconut milk ice cream Cashew cheesecake Store-bought items May help in transitioning to plant-based Faux meats Dairy-free ice cream Dairy-free cheeses Frozen pizzas and convenience meals Egg replacers Buttery spreads Cookies, cake mixes, and other sweets Caution: Cost Getting Started Make one small change at a time Meatless Mondays, flexitarianism, etc. Nutrition/Recipe Resources Vegetarian Resource Group Vegetarian Nutrition Dietetic Practice Group The Vegan RD The Plant-Powered Dietitian Further Questions [email protected] Twitter.com/WSU_Dietitian.

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Review of the China Study
FACT SHEET REVIEW OF THE CHINA STUDY By Team, General Conference Nutrition Council In 1905 Ellen White described the diet our Creator chose for us as a balanced plant-based diet including foods such as grains, fruit and vegetables, and nuts (1). Such a diet provides physical and mental vigor and endurance. She also recognized that such a diet may need to be adjusted according to the season, the climate, occupation, individual tolerance, and what foods are locally available (2). The General Conference Nutrition Council (GCNC) therefore recommends the consumption of a balanced vegetarian diet consisting of a rich variety of plant-based foods. Wherever possible those should be whole foods. Thousands of peer-reviewed research papers have been published over the last seven decades validating a balanced vegetarian eating plan. With so much support for our advocacy of vegetarian nutrition we have no need to fortify our well-founded position with popular anecdotal information or ﬂawed science just because it agrees with what we believe. The methods used to arrive at a conclusion are very important as they determine the validity of the conclusion. We must demonstrate careful, transparent integrity at every turn in formulating a sound rationale to support our health message. It is with this in mind that we have carefully reviewed the book, The China Study (3). This book, published in 2004, was written by T. Colin Campbell, PhD, an emeritus professor of Nutritional Biochemistry at Cornell University and the author of over 300 research papers. In it Campbell describes his personal journey to a plants-only diet.
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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.
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Vegetarian Teens
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Volume Xxxi, Number 6, 2020 Vegetarian Nutrition Update Volume Xxxi, Number 6, 2020 in This Issue!
VEGETARIAN NUTRITION UpdateUpdate VOLUME XXXI, NUMBER 6, 2020 VEGETARIAN NUTRITION UPDATE VOLUME XXXI, NUMBER 6, 2020 IN THIS ISSUE! 3 Message from the Chair 4 From the Editor 4 New RD Resources 5 Virtual FNCE® 6 Diversity & Inclusion Column 7 2016 VN DPG Research Grant Recipient 9 Book Review 11 2019 DPG Research Grant Recipient 14 State Coordinator Update 14 Policy and Advocacy Leader (PAL) Update 15 Optimizing Protein Intake 17 House of Delegates Update 18 The Antitoxic Diet 20 Have you read? SUBMISSION INFORMATION We welcome submissions and articles from our members. Please contact the editor. WINTER 2021 ISSUE: November 20, 2020 SPRING 2021 ISSUE: February 17, 2021 RETURN ADDRESS INFORMATION: Deborah Murphy 2574 W. Lyndale St. #2 Chicago, IL 60647 E-MAIL: [email protected] PUBLICATION TEAM EDITOR: Deborah Murphy, MS, RDN SUBSCRIPTION INFORMATION ASSISTANT EDITOR: Sahra Pak, MS, RD SUBSCRIPTION YEAR RUNS JUNE 1 - MAY 31. Individuals not eligible for Academy of Nutrition and Dietetics EDITORIAL STAFF: membership may subscribe by sending a check for $30 Linda Arpino, MA, RDN, CND, FAND payable to The Academy of Nutrition and Dietetics, Kim Pierce, MS, RD, LDN, CDCES DPG-14. Checks should be sent to: Timaree Hagenburger, MPH, RD, ACSM EP-c Parul Kharod, MS, RD, LDN Academy of Nutrition and Dietetics c/o Linda Flanagan Virginia Messina, MPH, RD 120 South Riverside Plaza, Suite 2190 REVIEWERS: Chicago, IL 60606-6995 Parul Kharod, MS, RD, LDN Catherine Conway, MS, RDN, CDN, CDCES A Dietetic Practice Group of the Academy of Nutrition Hollie Gelberg, PhD, RD and Dietetics. Janet Lacey, DrPH, RD, LDN Debbie Lucus, MS, RD, CDCES The viewpoints and statements herein do not necessarily reflect policies and/or official positions Reed Mangels, PhD, RD of the Academy of Nutrition and Dietetics.
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Vegetarian Nutrition (PDF)
Vegetarian Nutrition Many people choose to follow a vegetarian diet for a variety of different reasons. Regardless of your reason, it’s important to be aware of the potential benefits and risks of eliminating meat and/or animal products from your diet. Possible benefits: Possible risks: • Increased fruit and vegetable intake • Challenges in social situations • Decreased saturated fat intake • Nutrient deficiencies • More plant-based protein sources • Excessive dietary restrictions • Increased fiber intake • Inadequate protein resulting in loss of lean body mass • Decreased food cost • Masking symptoms of an underlying eating disorder A vegetarian diet can be a very healthy and nutrient dense diet. However, it does require responsibility, knowledge, and paying attention to ensure that you are getting all of the nutrients your body needs. Some common nutrients that may need extra attention in a vegetarian diet include: Iron A diet lacking this mineral can result in headaches, cold sensitivity, fatigue, and easy bruising. • Look for iron in dark leafy greens especially spinach, beans, soy products, nuts, dried fruit such as raisins, prunes, and apricots, and seeds including pumpkin, hemp, chia, or flaxseed meal* as well as in oatmeal and grains like quinoa and bulgur. • Cooking in a cast iron skillet will increase the iron content of any food. • Plant sources of iron are less easily absorbed. To increase this, couple iron sources with a vitamin C rich food (but not in your cast iron skillet!). Vitamin C sources include citrus fruit and fruit juices, strawberries, broccoli, sweet peppers, kiwi fruit and tomatoes. B-12 A vegan diet lacking this vitamin can cause weakness, anemia, and diarrhea and can in extreme cases ultimately lead to irreversible brain damage.
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Vegetarian Diet: an Overview Through the Perspective of Quality of Life Domains
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Vegetarianism and Human Health
Vegetarianism and Human Health Usha R. Palaniswamy SUMMARY. Vegetarianism dates back to a time before recorded history and, as many anthropolo- gists believe, most early humans ate primarily plant foods, being more gatherers than hunters. Human diets may be adopted for a variety of reasons, including political, esthetic, moral, environmental and economic concerns, religious beliefs, and a desire to consume a more healthy diet. A major factor influencing the vegetarianism movement in the present time is primarily associated with better health. Epidemiologic data support the association between high intake of vegetables and fruit and low risk of chronic diseases and provide evidence to the profound and long-term health benefits of a primarily vegetarian diet. Vegetables and fruit are rich sources of nutrients, vitamins, minerals, and dietary fiber as well as biologically active nonnutrient compounds that have a complementary and often multiple mechanisms of actions, including antioxidant, anti-inflammatory, hypoglycemic, hypocholesterolemic, and hypolipidemic properties, and mechanisms that stimulate the human immune system. Because of the critical link established between diet and health, consumers have begun to view food as a means of self-care for health promotion and disease prevention. Functional foods are targeted to address specific health concerns, such as high cholesterol or high blood sugar levels, to obtain a desired health benefit. Functional properties identified in a number of plant species have led to a modern day renaissance for the vegetarian movement. t is often asserted that humans are naturally vegetarian because the human body resembles plant eaters, not carnivores. However, Ihumans are omnivores, capable of eating either meat or plant foods, or general feeders, with more generalized anatomical and physi- ological traits.
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Position of the Academy of Nutrition and Dietetics: Vegetarian Diets
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Nutrients of Concern for Individuals Following a Plant-Based Diet Continuing Education Content Provided By
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Vegetarian Meal Planning
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Plant-Based Diets in Diabetes
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