PlantBasedDietitian.cm The Cmplete Idit s Guide t Plant-Based Nutritin Whle Fd, Plant-Based Majrity f diet cmes frm whle plants As clse t nature as pssible N animal prducts r highly prcessed fds State f the natin 34% adult ppulatin bese 34% adult Americans verweight 17% American yuth (2-19 YO) verweight 17% adult Americans have chlesterl = >240 mg/dl Our health is failing 563,000 Americans die each year f cancer 24 millin Americans have diabetes ~8% U.S. ppulatin! 800,000 Americans die each year f cardivascular disease 102 millin have ttal chlesterl > 200 mg/dl 1 in 3 American adults have hypertensin >140/90 mmhg This is why: ~75% Americans d nt cnsume minimum recmmended fruit & vegetable servings per day!!! 1/3 kids eat fast fd every day! >50% American adults perfrm insufficient physical activity 24% are sedentary Benefits f a WFPB diet: BMI, bdy fat rates f death frm ischemic heart disease bld chlesterl levels bld pressure levels/ hypertensin incidence f type 2 diabetes risk f prstate and cln cancers Main ideas Balance, variety, mderatin Eat the RAINBOW everyday Transitin slwly Integrate whle plant meals Adding new, nt taking away ld Experiment with new fds & recipes Make vegetables/fruits the MAIN dish Meatless Meals Days Weeks 1 PlantBasedDietitian.cm
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PlantBasedDietitian.cm Prtein All amin acids available frm plants Prtein cmplementatin antiquated & unnecessary WHO recmmends a minimum f 5% prtein 2.5% requirement has even been reprted RDA = 0.8 g/kg bdy wt based n hw we d eat Prtein requirements in direct prprtin t kcal needs & appetite Meeting kcal w/ natural plant fds adequate prtein Calcium Mst abundant mineral in the bdy Essential rle in bld cltting, muscle cntractin, nerve transmissin, bne & tth frmatin, secretin f hrmnes and enzymes Need effective cmbinatin f calcium & vitamin D fr maximum absrptin Plant surces f calcium: Leafy green vegetables (kale, cabbage) Brccli Unhulled sesame seeds Tahini Ca-set tfu Ca-frtified range juice, sy milk Blackstrap mlasses Fr bne health: Adequate dietary intake Plant surces/avid animal surces Regular weight-bearing exercise Adequate serum vitamin D levels >30 ng/ml If less, supplement: 3000-4000 IU/d D2 Optimize acid/base balance with diet Prmting alkalinity: Base diet n vegetables and/r fruits Fr prtein surces, emphasize legumes, nuts and seeds Replace sme f the standard whle grains with pseudgrains Buckwheat Quina Wild rice Avid prcessed fds Use herbs and vinegar in meals Oil Prcessed 100% fat 120 kcal/tbsp Little vitamins, minerals, antixidants, phytchemicals Irn Heme surces (animal) better absrbed than nnheme (plant) A plant-based diet prvides nrmal irn levels-even with fiber 3 PlantBasedDietitian.cm
PlantBasedDietitian.cm Excess irn levels in meat encurages free radical damage Surces: Spinach and ther greens Legumes (esp. split peas, lentils) Pumpkin seeds Sme frtified cereals, bread & grain prducts Blackstrap mlasses Vitamin C may be mre imprtant than irn fr absrptin Vitamin B12 N plant cntains adequate active B12 Made by bacteria Herbivres require supplementatin r frtified fds Supps are well absrbed Plants shwn t absrb B12 frm rganic sil! Vitamin B12 analgs: Sea vegetables, spirulina, fermented sy prducts Unreliable surce f active B12 Recmmendatins: Supplement 2,000μg weekly Or nutritinal yeast & frtified plant milks Absrptin best when small amunts taken frequently Sample Whle Plant Meals Breakfast: Oatmeal with berries, nuts, and seeds Green smthie Large fresh fruit salad sprinkled with whle grain cereal, nuts & seeds Tfu egg scramble with nin, bell peppers, tempeh bacn & fresh fruit salad Banana, blueberry buckwheat pancakes with pure maple syrup & fresh fruit Lunch: Large salad w/ tns different veggies & ½ cup beans; ½ cup hummus; baked yam Grilled vegetable sandwich n 100% whle grain bread; large salad w/ fat-free dressing Veggie sushi: avcad rlls made with brwn rice; veggie rlls w/ shredded carrts, cucumber, avcad & brwn rice; seaweed salad r sunmn salad Rice paper veggie wrap w/ prtabella mushrms, cabbage, tmat, carrts & tamari vinaigrette Vegetable sup w/ whle grain rll; large salad Veggie patty n a whle grain rll with greens, tmat, nin, avcad Dinner: Tstada made w/ whle grain trtilla, large salad, pint r black beans, guacamle, salsa, brwn rice Teriyaki quina w/ chickpeas; steamed kale; large salad Vegan Slppy Jes; vegan cleslaw Curried vegetables with brwn rice Veggie Chili w/ hmemade whle grain crn bread Wild rice & lentils baked with tmat sauce, nin & fresh rsemary, basil & regan; large salad Grilled veggie & bean burrit n whle grain trtilla w/ salsa and guacamle; large salad Large salad w/ sunflwer & pumpkin seeds, tamari-rasted chickpeas, heirlm tmates, tahini dressing 4 PlantBasedDietitian.cm
PlantBasedDietitian.cm Snacks: Hummus w/ raw veggies Banana w/ almnd r sunflwer seed butter Guacamle w/ crn thins r multi-grain crackers Trail mix (stre bught r hme-made w/ dried fruits, raw nuts, seeds) Raw fd bar (Lara, Organic Raw, Active Greens) Piece f fruit (any kind) Chpped raw veggies (bell pepper spears, jicama, baby carrts, snap peas, green beans, radishes, etc.) 5 PlantBasedDietitian.cm