Plant Based Diets

health benefits of a plant-based diets

-lower total blood cholesterol levels -lower low-density lipoprotein levels -lower blood pressure -reduced cardiovascular risk -lower risk of obesity, heart disease, hypertension, cancer, type 2 diabetes and premature death

riboflavin plant sources

almonds, mushrooms and cook spinach

flavenoids

largest family of phenolic compounds ex:lemons, green tea, onions, kale broccoli, soy, berries

calcium plant sources

leafy greens, broccoli, fortified soy, rice, and almond milks or beverages

cancer risk

*genetic risk -not modifiable *environmental factors -lifestyle choices such as diet can increase or decrease risk -a diet rich in fruits, vegetables, legumes and whole grains decreases risk of many cancers --rich in phytochemicals -alcohol consumption increases risk of several types of cancer

benefits of phytochemicals

*provide color, aroma, and flavors to foods ----plant pigments are rich sources of phytochemicals (polyphenols are most abundant) *health benefits ----antioxidant, or anti-inflammatory or hormone like actions ****eat a rainbow****

nutritional benefits of a plant-based diet

*tend to have higher intake of: -dietary fiber -vitamins C, E and folate -magnesium and potassium -antioxidants and phytochemicals *lower proportion of calories from saturated fat *decreased consumption of processed meats

phytoestrogens

--polyphenol isoflavens and lignans in soy foods and flaxseed have hormone like effects (mimic estrogen)

Mediterranean Diet

-Rich in fruits, vegetables, nits, oilive oil, and whole grains -low in processed and red meats, dairy products and sweets **reduced risk of heart problems and heart related death

complementary proteins

-beans and grains or nuts -do not have to be consumed in the same meal, but within the same day

Academy of nutrition and dietetics: Recommendations for vegetarians

-choose variety of foods: whole grains, vegetables, fruits, legumes, nuts, seeds and low fat dairy products and eggs in moderations -minimize intake of highly sweetened fatty and ultra processed foods -strict vegans may need supplements or fortified foods to get adequate nutrients --especially b12 and D -consult w health care provider or RDN for dietary planning and advice on supplements

protein

-complete protein -incomplete protein -complementary proteins

calcium, vitamin d, and riboflavin

-dairy foods are signifiant source of each -vegans may have inadequate intake

vitamin b12

-found only in foods of animal origin -vegans must obtain from: * soy and rice beverages, certain cereals, meat analogs *fortified nutritional yeasts *b12 supplemets

iodine

-found primarily in fish and seafood -iodine also found in iodized salts

children and adolescents

-have higher nutrient needs to support growth and development -poor growth may occur when the diet is deficient in protein, calories and other nutrients like iron and zinc **plant based diets done properly can have health advantages

iron

-heme iron is more bioavailable -found in animal foods -non heme is less bio available -vitamin c rich foods enhance absorption -recommended intake 80% higher for vegetarians than non-vegetairans -plant foods rich in iron -soybeans, legumes, dried fruit, spinach, iron fortified grains and cereals

mediterranean diet

-high on monounsaturated fats (olive oil) -high intakes of veggies, legumes, fruits, nits, whole grains -healthy ratio of omega -6 to omega -3 fats -high in fiber and antioxidants -moderate consumption of wine -consume more fish less meats -lower incidence of heart disease, parkinsons, allergies, cancer.... -lifestyle may play a role

2015 Dietary Guidelines for Americans

-include a healthy mediterranean style eating pattern -designed to more closely reflect eating patterns that have been associated w positive health

incomplete protein

-includes most plant foods

Zinc

-less bioavailable plant foods -vegetarians typically get enough of this mineral -found in soy products, legumes, grains, and nuts

recommendations to reduce cancer

-maintain healthy body weight -limit energy dense foods and avoid sugary diets -limit red meat and processed meat -limit salt -encourage breast feeding -be active -eat mostly foods of plant origin -limit alcohol -aim to meet nutritional needs through diet alone -avoid moldy grains, legumes and other foods

types of semi-vegetarian diets

-pescatarian -quasi-vegetarian -flexitarian

carotenoids

-polyphenol -lutein and zeaxanthin in spinach and kale are important to eye health -lycopene in tomatoes and watemelon lowers risk of prostate and ovarian

nutritions of possible concern for those who avoid

-protein -iron -vitamin d -riboflavin -vitamin b12 -omega-3 fatty acids -iodine

complete protein

-provide all nine essential amino acids in amounts to support protein synthesis -incudes meat, dairy, eggs, soy products and quinoa

what would happen if we all switched to mediterranean diet

-reduce greenhouse gas emission -reduce energy and water use -decrease agricultural land use

examples of polyphenols

-reserveratol -phytoestrogens -carotenoids

dietary guidelines for Americans include the healthy vegetarian eating patter

-similar in meeting nutrient standards to the Healthy US-Style pattern *increased amounts of soy, legumes, nuts and seed and whole grains and eliminates meats and poultry and sea food *reduced risk of cardiovascular disease, lower obesity rate and lower total mortality

health advantages of proper plant based diet in children

-tend to consume more fiber, folate Vitamins A and C than non-vegetarians -tend to consume fewer sweets, salty snacks and saturated fats which reduces risk of obesity and chronic disease later in life

types of vegetarian diets

-vegan -lacto-vegetarian -lacto-ovo-vegetarian

cancer develops in multistep process

1. initiation 2. promotion 3. tumor progression 4. malignancy

omega-3 fatty acids

Omega-3 fatty acids non animal sources -some fortified foods provide EPA and DHA -small amount of plant -based ALA (alpha linolenic acid) is converted to EPA and DHA -ALA in walnuts, flaxseeds, soy and algae

semi-vegetarians

consume eggs and dairy in addition to to some other foods

vegetarian

consume no meat, poultry, shellfish, animal broths, gelatin or lard

Plant based diets

emphasize whole plant foods: -vegetables, fruits, whole grains, nuts and seeds -minimal processed foods -limit (or omit) animal foods -Mediterranean and vegetarian diets are plants based

vitamin d plant sources

fortified soy, rice, almond milks or other fortified foods

lacto-vegetarian

includes dairy

lacto-ovo-vegetarian

includes dairy and eggs

flexitarian

mostly plant based but occasionally eat meat **limited amounts of meat, fish and poultry

Resources for dietary planning

myplate

vegan

no animal products

pescatarian

one whose diet includes fish but no meat

reserveratol

polyphenol found in grapes and red wine

quasi-vegetarian

poultry, fish

strategies to eat more plants

start of day w fruit, add nuts to salads, add vegetables to eggs

plant based diets are more

sustainable: the ability to meet our current needs without compromising the ability of our future generations to meet their needs