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
Twitter.com/WSU_Dietitian