The Plant-Based Diet Alice Ma, Registered Dietitian WS U Dining S - PowerPoint PPT Presentation

The Plant-Based Diet Alice Ma, Registered Dietitian WS U Dining S ervices

About Alice  Registered Dietitian  From West Jordan, Utah  University of Utah Grad  WS U Dining S ervices (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  S imilar 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 person  75 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  S ources:  Fortified non-dairy milks  Tofu  Leafy greens  Molasses  Fortified orange j uice  S ome brands of cereals

Nutrition: Iron  Oxygen distribution to cells  S ources:  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  S upplements 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  S eitan (wheat)  Tempeh (soy)  Tofu  Whole grains

Milk & Cheese  Non-Dairy milks  S oy, nut, flax, hemp, coconut  Nutritional yeast  Cashews  Potatoes and carrots

Eggs  Tofu  S ilken 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  S oy, cashew, rice, or coconut milk ice cream  Cashew cheesecake

S tore-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 S tarted  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  Alice.ma@ wsu.edu  Twitter.com/ WS U_Dietitian