Creating Health & Nutrition Plant-Based Diets Bigstock.com

healthy dietary pattern limits Variety of Plant-Based animal-derived products Tip foods and beverages that Diets and ingredients. Animal Start small by making are higher in sodium, added There are many different foods are one of the one meal per week a sugars, and saturated fats. types of plant-based diets, primary sources of vitamin plant-based meal. The latest edition of the and they are categorized B-12; therefore, vegans Dietary Guidelines includes based on the extent to should include B-12–forti- Healthy Eating Patterns a Healthy Vegetarian Dietary which animal products are fied foods such as cereals, Pattern variation, which nutritional yeast, and some Plant-based diets consist of included. Below is a sum- provides recommendations plant-based beverages and mainly whole, plant-based mary of the more popular to meet vegetarians’ nutrition- take a B-12 supplement to foods, including whole types of plant-based diets: al needs within the different ensure adequate intake. grains, beans, peas, lentils, semi-vegetarian or flexitari- food groups. “Vegetarian Whole-food, plant- vegetables, fruits, seeds, an, pescatarian, lacto-ovo diet” is a general term for based diets, like vegan diets, and nuts. A well-planned vegetarian, vegan, and several types of plant-based exclude all animal-derived plant-based eating pattern whole-food, plant-based. diets that may include dairy, products and ingredients. can easily meet calorie and Semi-vegetarian or eggs, seafood, or even This diet is centered on nutrient needs. It is import- flexitarian diets are primari- meat and poultry (U.S. De- whole and minimally refined ant to choose nutrient-dense ly vegetarian but include a partment of Agriculture and plant-based foods. Highly foods to make every bite small amount of meat, poul- U.S. Department of Health refined foods that include count, no matter the dietary try, fish, and seafood. They and Human Services 2020). bleached flour, refined sugar, pattern followed. might include dairy foods The nutrients in the and oil are excluded or According to the 2020– and eggs. This flexible type Healthy Vegetarian Dietary minimized in this diet. 2025 Dietary Guidelines for of eating is a good start- Pattern are very similar to There are many other Americans, a healthy dietary ing place for individuals those in the Healthy U.S.- plant-based diets that pattern should consist of looking to incorporate more Style Dietary Pattern, but individuals may choose to nutrient-dense forms of foods plant-based meals. the vegetarian pattern is follow. Plant-based eating and beverages. It should in- Pescatarian diets are higher in calcium and di- plans can work for every- clude a variety of vegetables also primarily vegetarian but etary fiber. According to the one, and individuals have of all types, mostly whole include shellfish and fish. Academy of Nutrition and the choice of what they fruits, grains with at least half Lacto-ovo vegetarian Dietetics, vegetarian eating want to include or exclude. being whole grains, fat-free diets include eggs and dairy patterns are appropriate for or low-fat dairy, a variety of products but exclude meat, all stages of life if planned Health Benefits of a protein foods, and unsaturat- fish, poultry, and any prod- and followed well (Melina Plant-Based Diet ed oils, such as those found ucts that contain these foods. et al. 2016). According to the Academy in nuts, seeds, seafood, Vegan diets are entirely of Nutrition and Dietetics, olives, and avocados. A plant based, excluding all well-planned plant-based betes, osteoporosis, cancer, and provide an abundant 2020–2025 Dietary diets are nutritious and pro- and obesity. Several studies supply of magnesium, Guidelines Healthy vide health benefits in the support that following a potassium, vitamin K, and Vegetarian Eating prevention and treatment plant-based dietary pattern vitamin C. Careful planning Pattern of certain chronic diseas- is associated with a lower is necessary to support The table below compares es (Melina et al. 2016). body mass index. Vege- bone health to ensure the Healthy U.S.-Style These chronic diseases tarian diets promote bone adequate intake of calcium, Dietary Pattern with the can include cardiovascular health due to high intakes vitamin D, vitamin B-12, Healthy Vegetarian Dietary disease, diabetes, predia- of vegetables and fruits and protein. Pattern. The suggested

Comparison of the Healthy U.S.-Style Dietary Pattern Versus the Healthy Vegetarian Dietary Pattern FOOD GROUP HEALTHY U.S.-STYLE HEALTHY VEGETARIAN WHAT COUNTS AS A CUP- OR OUNCE- EQUIVALENT (CUP-EQ OR OUNCE-EQ)? Vegetables 2½ cup-eq/day 2½ cup-eq 1 cup-eq is 1 cup raw or cooked vegetable or fruit, 1 cup of vegetable of fruit juice, 2 cups leafy greens, ½ cup dried fruit or vegetable. Dark green vegetables 1½ cup-eq/week 1½ cup-eq/week Red and orange vegetables 5½ cup-eq/week 5½ cup-eq/week Beans, peas, and lentils 1½ cup-eq/week 1½ cup-eq/week About half of the beans, peas, and lentils are shown as vegetables, and half as protein foods. Starchy vegetables 5 cup-eq/week 5 cup-eq/week Other vegetables 4 cup-eq/week 4 cup-eq/week Fruits 2 cup-eq/day 2 cup-eq/day Grains 6 ounce-eq/day 6½ ounce-eq/day 1 ounce-eq is ½ cup cooked rice, pasta, or cereal; 1 ounce dry pasta or rice; 1 medium (1 ounce) slice of bread, tortilla, or flatbread; 1 ounce ready-to-eat cereal (about 1 cup flaked cereal). Whole grains 3 ounce-eq/day 3½ ounce-eq/day Refined grains 3 ounce-eq/day 3 ounce-eq/day Dairy 3 cup-eq/day 3 cup-eq/day 1 cup-eq is 1 cup milk, yogurt, or fortified soymilk; 1½ ounces natural cheese such as cheddar cheese or 2 ounces processed cheese. Protein Foods 5½ ounce-eq/day 3½ ounce-eq/day 1 ounce-eq is 1 ounce lean meat, poultry, or seafood; 1 egg; ¼ cup cooked beans or tofu; 1 Tablespoon peanut butter; ½ ounce nuts or seeds. Seafood 8 ounces/week Meat, poultry, eggs 26 ounces/week Nuts, seeds, soy products 5 ounces/week Eggs 3 ounce-eq/week Beans, peas, and lentils 6 ounce-eq/week Soy products 8 ounce-eq/week Nuts and seeds 7 ounce-eq/week Oils 27 grams/day 27 grams/day Protein in Plant-Based Foods FOOD ITEM SERVING AMOUNT OF PROTEIN (GRAMS) Almonds 1 ounce (23 nuts) 6 Baked potato 1 medium potato 3 Black beans, cooked ½ cup 8 Broccoli, cooked 1 cup 4 Cashews 1 ounce (18 nuts) 4 Chickpeas, cooked ½ cup 8 Flaxseeds 1 ounce (3 Tablespoons) 5 Hemp seeds, shelled 1 ounce (3 Tablespoons) 9 Kidney beans, cooked ½ cup 8 Lentils, cooked ½ cup 9 Peanut butter 2 Tablespoons 8 Peas, cooked 1 cup 8 Pumpkin seeds (pepitas), hulled 1 ounce (3 Tablespoons) 7 Quinoa, cooked 1 cup 8 Seitan 1 slice 16 Sesame seeds 1 ounce (3 Tablespoons) 5 Soybeans, cooked ½ cup 11 Spinach, cooked 1 cup 5 Split peas, cooked ½ cup 8 Tempeh 6 slices 11 Tofu, regular, with added calcium ½ cup (4 ounces) 10 Veggie burger 1 patty 13 Whole-wheat bread 2 slices 8 Source: FoodData Central (USDA ARS 2019). daily servings from each increase the number of lentils, peas, and corn. Do transitioning to a more food group are based on plant-based meals through- not forget about fruits as a plant-based way of eating, a 2,000-calorie diet. For out the week. If already fol- sweet addition to any meal focus on whole foods and specifics on other calorie lowing a mostly plant-based or snack. keep processed foods to a levels, please refer to My- eating pattern, consider minimum. Remember, make Plate Plan at https://www ways to improve the diet Focus on Minimally every bite count! .myplate.gov/myplate-plan. quality, comparing intake to Processed Foods the recommendations in the Just like any healthy eating What about Protein? Tips for Creating More Healthy Vegetarian Dietary pattern, it is important to Myth buster! A common Plant-Based Meals Pattern. focus on whole foods rather myth about plant-based Start Small than processed foods. diets is that they do not Whether wanting to include Fill at Least Three-Quarters There are many meatless provide enough protein, but more plant-based meals or of Your Plate with Plants options in the grocery store, protein comes from a vari- considering a transition to Include non-starchy vegeta- from veggie nuggets to an ety of places. For example, a vegetarian eating style, bles like leafy greens, broc- endless selection of veggie an 8-ounce glass of milk start by replacing one meal coli, eggplant, zucchini, burgers. However, many of has 8 grams of protein. Pro- per week. As confidence and tomatoes, and starchy these options of processed tein plays an essential role increases with each veg- vegetables like sweet foods can be high in sodi- in many bodily functions. etarian meal and recipe, potatoes, potatoes, beans, um, sugars, and oils. When Some protein sources, like nuts and seeds, are Summary References U.S. Department of calorie dense, meaning A well-planned vegetari- Melina, V., C. Winston, Agriculture Agricultural they provide a high number an eating pattern can be and S. Levin. 2016. Research Service. 2019. of calories in small portions healthy, delicious, and “Position of the Academy FoodData Central. due to their higher fat con- nutrient packed. There of Nutrition and Dietetics: https://fdc.nal.usda.gov/. tent. It is important to keep are many types of plant- Vegetarian Diets.” Journal U.S. Department of calories in mind for weight based diets to consider. of the Academy of Agriculture and U.S. management. The 2020–2025 Healthy Nutrition and Dietetics Department of Health and To assist in planning Vegetarian Dietary Pattern 116 (12): 1970–80. Human Services. 2020. meals, the table above pro- is a great place to start. doi:10.1016/j. Dietary Guidelines for vides the amount of protein jand.2016.09.025. Americans, 2020–2025. in some plant-based foods. 9th ed. Available at DietaryGuidelines.gov.

Prepared by Amber E. Denmon, M.S., RDN, LDN, extension educator. extension.psu.edu

Penn State College of Agricultural Sciences research and extension programs are funded in part by Pennsylvania counties, the Commonwealth of Pennsylvania, and the U.S. Department of Agriculture. Where trade names appear, no discrimination is intended, and no endorsement by Penn State Extension is implied. This publication is available in alternative media on request. Penn State is an equal opportunity, affirmative action employer, and is committed to providing employment opportunities to all qualified applicants without regard to race, color, religion, age, sex, sexual orienta- tion, gender identity, national origin, disability, or protected veteran status. © The Pennsylvania State University 2021 Code EE0255 08/21pod