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

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

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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