Vegetarian Eating Guide

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Barrie Reynolds
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The great thing about Metabolic Jumpstart is that you can still follow a vegetarian diet as long as you make a few adjustments to ensure you are eating nutrient-rich and on your targets.

1 The great thing about Metabolic Jumpstart is that you can still follow a vegetarian diet as long as you make a few adjustments to ensure you are eating nutrient-rich and on your targets. This shows you how to get the optimum balance when eating a vegetarian diet. Summary What to eat on your plan Depending on the degree to which you follow a vegetarian diet, some or all the variations below may apply to you: 1. Count beans and lentils as Protein Exchanges rather than Starch Exchanges. 2. Choose specific non-animal protein foods listed in the MJ Vegetarian Ready Reckoner to meet your Protein Exchanges (see last page). 3. Include brand-name vegetarian foods in your diet, like vegetarian sausages, burgers and mince. 4. Include specific foods from other MJ Food Groups that contain protein to top up your intake, like nuts and seeds. 5. If you struggle to meet your Protein needs, supplement with a soy-based protein powder. 6. If avoiding dairy foods, make sure you get your calcium from other foods, like calcium-enriched soy milk. 7. Aim to meet your iron and zinc requirements by eating more green leafy vegetables, whole-grains, legumes, nuts and seeds, fortified cereals. 8. If avoiding oily fish and fish oil capsules, include plant sources of omega-3 oils by adding sea vegetables (seaweed), canola oil, flaxseeds and chia seeds. Now, I explain each variation above in some more detail. Vegetarian Matt O Neill & MetabolicJumpstart.com 26 Nov 2014

1. Count beans and lentils as Protein Exchanges Beans and lentils are a stable vegetarian food. On Metabolic Jumpstart, beans and lentils can be counted as either Starches or a Protein.

So, a 1/3 cup Starch Exchange of lentils x 2 = 2/3 cup split/chick peas or lentils = 1 Protein.

It s your choice as to whether you count lentils as a Starch or Protein, but not as both. 2.

2 1. Count beans and lentils as Protein Exchanges Beans and lentils are a stable vegetarian food. On Metabolic Jumpstart, beans and lentils can be counted as either Starches or a Protein. It makes most sense is to count 2 x Starch Exchanges of lentils = 1 Protein Exchange on days you don t eat meat. So, a 1/3 cup Starch Exchange of lentils x 2 = 2/3 cup split/chick peas or lentils = 1 Protein. The reason for doubling the amount is that a Starch Exchange has 400kJ and a Protein Exchange roughly doubles this energy content, at 700kJ. It s your choice as to whether you count lentils as a Starch or Protein, but not as both. 2. Choose Protein foods listed in your Vegetarian Ready Reckoner In addition to beans and lentils, there are other non-animal foods to count as Protein Exchanges. These include; tofu, tempeh, quorn, seitan, edamame and egg replacer. See the MJ Vegetarian Ready Reckoner for serve sizes that = 1 Protein Exchange. 3. Include brand-name vegetarian foods in your diet Choose vegetarian versions of sausages, burgers, fillets and mince to take the place of meat in your diet. These foods are often made from textured vegetable protein (TVP) and provide a concentrated source of plant protein. At the basic level, count every 700kJ of these foods = 1 Protein Exchange. This may give you less than 25- protein per Protein Exchange, but is generally still OK. Here are a few examples: Quorn Versatile Mince made with 98% mycoprotein which is derived from fungus, and high in protein and fibre. = 1 Protein Exchange, 609kJ / 146 Cal Sanitarium Vegetarian Sausage a good alternative to meat-based sausages, and has minimal saturated fat. 2 sausages = 0.75 Protein Exchange, 552kJ / 132 Cal Vegie Delights Tender Fillets a tasty alternative to chicken fillets, which can be baked, grilled or sliced up and cooked in stir fries. 2 fillets = 0.75 Protein Exchange, 0.5 Healthy Oil, 624kJ / 149 Cal Vegetarian Matt O Neill & MetabolicJumpstart.com 26 Nov 2014

3 4. Include specific foods from other MJ Food Groups Some foods from other MJ food groups contain lower levels of protein but should be eaten to help you meet your protein needs. Dairy, Healthy Oils (from nuts and seeds) and Starches all contribute to your protein intake. 1 Dairy 1 Healthy Oil 1 Starch Contains 10g protein Contains 2g protein Contains 3g protein 430mL skim soy milk soy cheese 180g tub regular soy yoghurt 10g (~1 Tb) seeds 10g nuts 1 slice multigrain bread 1 / 3 cup cooked brown rice 5. If you struggle to meet your protein needs, consider a supplement Eating meat does make it easier to achieve your recommended daily protein intake (at least 1g protein per kg of body weight). And getting your protein from plant foods, like beans and lentils, often also means eating more carbohydrate from Starches. If you find it genuinely challenging to both hit your Protein target and keep your Starches down, you may want to consider a soy-based protein supplement. As a general rule, only replace 1 Protein Exchange per day with a protein shake or bar, especially if you are on an Accelerator or Jumpstarter Plan. Maintainers or Gainers may have more room to substitute protein shakes, but make real food the priority. Count every 700kJ of a soy-based protein supplement = 1 Protein Exchange. 6. Make sure you get enough calcium If you avoid dairy foods, it is harder to meet your calcium needs. The RDI for men aged years and women years, is 1000mg/day and for men 70+ and women 50+ the RDI is 1300mg/day. You can get calcium from consuming dairy alternatives, as long as they have calcium added. Some foods from other MJ Food Groups can give you calcium. Good choices are canned fish with small bones (if you eat fish) or tofu. Although dark green leafy vegetables contain calcium, only a small proportion is absorbed by your body. Vegetarian Matt O Neill & MetabolicJumpstart.com 26 Nov 2014

4 Calcium content of non-dairy foods per Metabolic Jumpstart Exchange Food group Food Serving Calcium (mg) Vegetables Bok choy / Chinese cabbage Broccoli Cucumber Celery Curly kale Green beans Silverbeet Fruit Dried figs Dried apricots 1.5 figs 3 whole Orange 1 medium 32 Dairy (if eating dairy) Calcium fortified soy milk Calcium fortified soy yoghurt Soy cheese 300mL 200mL Protein (if eating fish) Canned salmon, with bones, in brine, drained Canned sardines, with bones, in oil, drained Tofu raw 120g 100g 200g Healthy Oils Tahini paste Sesame seeds 10g, 2 tsp 20g, 1 Tbs 33 7 Almonds 8 23 Brazil nuts 3 15 Walnuts 3 9 Starch Chickpeas Pasta 1/3 cup ½ cup, cooked 7 5 Red kidney beans ½ cup 23 Calcium enriched cereals 200 Vegetarian Matt O Neill & MetabolicJumpstart.com 26 Nov 2014

5 7. Aim to meet your iron, zinc and B12 micronutrient needs Because animal foods are excellent sources of minerals and vitamin B12, you need to include plant foods that provide these nutrients. Here s what to eat. Nutrient Why its needed Vegetarian foods to eat Vitamin B12 (RDI) 2.4ug/day for both men and women 19 years For tissue growth and repair and maintaining nerve function. Fortified soy milk Eggs, Miso, tempeh Vitamin B12 fortified foods A vitamin B12 supplement may be needed if a deficiency is diagnosed. Iron (RDI) 18mg/day for women years; 8mg/day for men 19 years and women 51 years For healthy red blood cells and carrying oxygen around the body. Untreated iron deficiency can result in anaemia and lethargy. *Vegetarians will need higher iron intakes as plant-based foods contain phytate which can inhibit iron absorption. Whole grains, legumes, nuts, seeds Dried fruits Iron-fortified cereals and breads Green leafy vegetables Consuming foods with vitamin C, like citrus, with plant (non-haem) iron can increase iron absorption. Drinking tea, coffee, red wine at the same time can decrease iron absorption. An iron supplement may be needed to treat iron-deficiency anaemia. Zinc (RDI) 21mg/day for men; 12mg/day for women 19 years Facilitates metabolism and immune function. *Vegetarians have higher requirements for zinc as plant sources contain phytate which can inhibit zinc absorption Whole grains, legumes, nuts and seeds Fortified breakfast cereals and breads Tofu Vegetarians may absorb less zinc and iron from plant foods because the phytates in plant foods can inhibit absorption. Zinc deficiency may show less symptoms than B12 or iron deficiency. Vegetarian Matt O Neill & MetabolicJumpstart.com 26 Nov 2014

6 8. If avoiding fish or fish oil capsules, choose omega-3 alternatives A higher intake of omega-3 Healthy Oils offers many metabolic benefits for weight management and metabolism. Specific fish and fish oil are rich sources of the long chain omega-3 s DHA and EPA that are not found directly in plant foods. Omega-3 s from plant foods come in the form of ALA (alpha-lenoleic acid) which only provides around 10% of the fish omega-3 benefit, as the ALA needs to be converted to longer chain omega-3 s in your body. The table below shows the real omega-3 benefit. Food group Food Serving ALA (mg) Real omega benefit (mg) Vegetables Mushrooms Spinach Lettuce Green beans Fruit No omega-3s Dairy (if eating dairy) Cheddar cheese Cheddar cheese, red-fat Cottage cheese Protein Swordfish 1370 (if eating fish) Atlantic salmon Australian salmon Canned tuna 350 Southern blue fin tuna 330 Snapper 290 Red emperor 170 Coral cod 170 Yellow fin tuna 170 Saltwater barramundi 130 Freshwater barramundi 100 Vegetarian Matt O Neill & MetabolicJumpstart.com 26 Nov 2014

7 Omega-3 content and real omega-3 benefit of specific foods (continued) Food group Food Serving ALA (mg) Real omega benefit (mg) Healthy Oils Flaxseed oil Chia seeds Flaxseeds Canola oil Walnuts Soybean oil Oil, poly blend Margarine spread, canola Corn oil Peanut oil Table spread Pecan nut French dressing Hazelnut 30 3 Tahini 30 3 Coleslaw dressing 20 2 Italian dressing 20 2 Mayonnaise 20 2 Dressings, fat free Trace 0 Peanuts 0 0 Starch Bread, soy and linseed 1 slice () Wheat breakfast biscuits 2 biscuits Bread, wholemeal 1 slice (28g) Disclaimer - This guide provides general nutrition advice and does not guarantee the nutritional adequacy of an individual diet. Always check with your Doctor before following a vegetarian diet. Vegetarian Matt O Neill & MetabolicJumpstart.com 26 Nov 2014

8 26 th Nov 2014 > My MJ Vegetarian Ready Reckoner Each food in the amounts listed below = 1 Exchange of the MJ Food Group. Eat your daily Target number of Exchanges for each food group to optimise your nutrient balance. You are not limited to these foods. Sign into the website for more foods. And use kj/cal per Exchange to work out new foods. Veg Fruit Dairy Protein Healthy oils Starch 1 Vegetable Exchange = Negligible kj/cal 1 Fruit Exchange = 300kJ/70Cal, 15g Carbs 1 Dairy Exchange = 600kJ/140Cal,15gC,10gP 1 Protein Exchange = 700kJ/170Cal, 25- Protein 1 Healthy Oil Exchange = 200kJ/50Cal, 5g Fat 1 Starch Exchange = 400kJ/70Cal, 15g Carbs Target = Exchanges Target = Exchanges Target = Exchanges Target = Exchanges Target = Exchanges Target = Exchanges Cooked Vegetables for e.g. ½ cup green beans ½ cup broccoli ½ cup capsicum ½ cup cauliflower ½ cup mushrooms ½ cup spinach ½ cup zucchini Salad Vegetables (raw) 1 cup mixed green salad 1 cup spinach/lettuce/rocket Semi-starchy Vegetables 5 slices beetroot* ½ cup carrots/pumpkin* ¼ cup green peas* 1 medium tomato* 125mL vegetable juice* *See note in Free Foods below 1 medium apple 3 apricots/plums, 6 dried halves 1 small banana/pear 2 kiwifruit/nectarines/mandarins 1 large orange/peach blueberries/raspberries 250g strawberries 3 fresh dates, 4 dried dates 22 grapes (120g) 1 cup diced honeydew melon, pineapple or mango (½ medium) 2 cups diced watermelon, rockmelon or papaya ¾ cup canned fruit (natural juice) 1½ Tbs sultanas, raisons Fruit juice: Limit of 200mL fruit Juice per day as 1 Fruit Exchange due to sugar content, unless you are on a higher-energy Maintainer or Gainer Plan. Dairy alternatives: 400ml skim soy milk 300ml red-fat soy milk 200ml original soy milk 250ml rice milk/oat milk 350ml almond milk soy cheese 200g red-fat soy yoghurt 180g tub regular soy yoghurt Milk in coffee: Don t count a Splash of soy milk. Sot Lattè = ½ Dairy. Calcium: Needs 300mg calcium / 600kJ to be a Dairy Exchange. Always choose the dairy alternatives that enriched with calcium. 200g cooked or raw tofu ⅔ cup baked beans ⅔ cup kidney beans ⅔ cup cooked lima beans ⅔ cup black beans ⅔ cup split peas ⅔ cup chick peas ⅔ cup lentils 110g wheat derived seitan 170g fungus derived quorn 1 ½ cups edamame 55g egg replacer Textured vegetable protein TVP Supplements: Unless you are on a higher-energy Maintainer or Gainer Plan only replace a maximum of 1 whole food Protein Exchange (700kJ/170Cal) from protein bars or drinks. 8 almonds 3 brazil nuts/walnuts 7 cashews 10g mixed nuts 1 tablespoon seeds (e.g. sunflower/pumpkin seeds) ½ Tbs LSA 1 teaspoon peanut butter ⅛ (25g) avocado 2 teaspoon table spread 8 olives (no oil) / 6 with oil 1 teaspoon oil (olive, canola flaxseed, peanut, sesame) 1 Tbs heaped, 25g hummus Fish oil capsules: If eating fish, count 6 standard fish oil capsules (1000mg size with 300mg DHA & EPA) as 1 Healthy Oil Exchange in your targets. Free Foods have negligible calories, so have no limits on consumption unless indicated below. 1 slice bread/crumpet/fruitloaf ½ medium bread roll/pita 1 small wrap/mountain Bread 4 small Vita-weat /Cruskits ½ cup All Bran /bran flakes or other flaky b fast cereal ¼ cup oat bran/raw oats ¼ cup natural muesli ¾ cup cooked porridge 2 Weetbix /Vita-Brits ½ cup cooked pasta ½ large lasagna sheet ⅓ cup cooked (1/8 cup raw) rice/noodles/couscous/quinoa 1 small potato/sweet potato ½ large corn cob ⅓ cup bulgur See the MJ Vegetarian Eating Guide for more information. Vegetables (All except ones listed in Starches. Count semi-starchy* as Veg unless you eat 4 x amount shown. E.g. 20 slices beetroot = 1 Starch), Herbs, spices (All, e.g. chives, garlic, mint, oregano, parsley, etc). Sauces (chilli / fish / soy sauce (sodium alert). Limit tomato, BBQ, sweet chilli, tartare, chutney sauce as 4 Tbs = 1 Starch), Condiments (Curry paste, mustard, vinegar, stocks), Cold drinks (water, plain mineral/soda water), Coffee (Limit to 4 cups per day. No need to go caffeine-free but count sugar or cream as Extras. Tea OK, 4-5 cups green tea good for metabolism. Diet drinks/foods (soft drink, yoghurt** etc - limit to 1 serve per day if you must but ideally none). Extras = (1 Extra = 300 KJ / 70 Calories) Most of us eat too many treats (called Extras on Metabolic Jumpstart). Extras add calories from alcohol, saturated fat and sugar, but little nourishment. Every Extra = 300kJ/70Cal. E.g. a 100mL glass of wine = 1 Extra, a 55g chocolate bar = 4 Extras and a chocolate muffin = 7 Extras! You can burn off the occasional Extra (see your Calorie Burning Minutes) but too many Extras just aren t compatible with the fantastic results you deserve! 1 Extra 300kJ/70Cal 2 Extras 600kJ/140Cal 3 Extras 900kJ/215Cal 4 Extras 1200kJ/290Cal 5 Extras 1500kJ/360Cal 6 Extras 1800kJ/430Cal 7 Extras 2100kJ/500Cal 2 Plain sweet biscuits 5 1 Breakfast bar / low-fat 50g Packet of crisps ½ Bottle wine 1 Slice pizza 1 Large thick shake 1 Large Danish pastry 100 ml Glass of wine 1 Glass 285mL light beer 3 Marshmallows 1 Tbsp sugar/honey Hot chocolate with water 1 Can (375mL) soft drink 1 Small slice cake 1 Can (373mL) beer 1 Medium (55g) bagel 1 Cup fried apple 1 Large takeaway coffee with soy milk & sugar 60g Packet pretzels 5 Mini-ring cinnamon/sugar doughnuts 600 ml Soft drink Sandwich with margarine 1 Apple scroll 1 Vegan chocolate avocado pudding 1 Slice bramblewood blackberry pie 1 King-size Mars Bar 2 Large homemade pancakes 1 Medium McDonalds fries 100g Lollies (party mix) 100g Sweet potato fries 11 Sao biscuits 5 Scotch finger biscuits ½ Soy, banana split 160g Potato wedges 6 Oatmeal chia cookies 90g Nachos P = Protein C = Carbohydrate F = Fat 1 Large movie popcorn 100g Packet of crisps 4 Cans (375mL) beer 1 1 Vegan pie 120g Vegan choc brownie 1 Fried plantain Matt O Neill

8.2 Breads, Cereals, Potatoes, Pasta and Rice

8.2 Breads, Cereals, Potatoes, Pasta and Rice Foods on this shelf are the best energy providers for your body, so the more active you are the more you need. 8.2.1 How many servings should I have every