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Plant Based Nutrition Workshop Part 1: A Balanced PlateModern Day “fast food” plate Plant Based plate: (plants are the core of the meal) lefttop00CarbohydratesDo not fear carbs from fruits and vegetables – EAT THE RAINBOW!Fruit and veg are nutrient and vitamin dense! VARIETY is KEYComplex carbs from WHOLE FOODS break down slowly in the bodyKeep you fuller, longerPrevent blood sugar surgesProvide fiber for heart and digestive healthDiscussion question: Does a plant-based diet have too many carbs?Tips: Skip processed carbs (nutrition bars, bread, chips, crackers, juice)Eat whole sources (oats instead of processed cereals or bars – baked sweet potato instead of plantain chips)BALANCE – use proteins and fats in each meal, too! Low carbohydrate vegetables (tomato, lettuce..) ProteinsBeans, lentils, chickpeas, tofu, nutsEat these at most mealsDietary Reference Intake (DRI) for protein is 0.8 to 1.0 grams of protein per kilogram of body weightProtein builds our musclesfuels our brainskeeps our skin and hair healthykeeps our organs running properlytriggers neurotransmitters in the brain to improve our moods, lower our blood sugarhelp us focus.Most people consume twice the amount as necessary which:strains liver and kidneys and increases cancer risk progression of coronary heart disease Discussion: Do plant-based eaters get enough protein? MYTH: 2 proteins need to be eaten together to make a complete protein with all essential amino acidsTruth: Eating a variety of whole natural plant food provides all the amino acids to fulfill recommended requirements. Exception: diet based on only fruit. FatsFat is so important!Mono and poly – unsaturated fat = plants These sources (plant based) are not only fat, but also vitamins and mineralsPlant based fat means no cholesterol! Cholesterol leads to inflammation and clogged arteries Good - plant based fats = MONO/POLY UNSATURATED FAT (HDL) remove harmful fats and cholesterol from our bodyBad - animal based fats – SATURATED FAT (LDL) increase plaque and heart disease and cancer and diabetes Coconut oil is different than other saturated fats – one tablespoon per day is beneficial and nearly fulfills saturated fat intakeGood for skin, hair, nailsSources of Mono/poly fats: Raw nuts, seeds, olives, coconut, avocado and cacao – whole food and dense in nutrients. Omega 3’s: Anti-inflammatory! Brain Boosting! Flax and Chia every day! Mention balance of omega 3 and omega 6: should be 2 to 1 or 1 to 1 but it’s at 10 to 1 – focus more on flax, walnuts, hemp and less on vegetable oils – fish sparingly Lower fat is encouraged in this diet, but amount is not as important as what kind of fats you choose to eatOils – try to limit amount of oils used – they aren’t necessary for cooking. Try small amounts of vegetable broth or water instead, roasting, slow cooking, raw or steamed. Many people find increased energy and weight loss by minimizing oil and sticking to whole foods for fats AVOID completely: processed fats – Packaged products: cookies, donuts, cereals, crackers (trans fats)MAKE YOUR OWNAvoid any products that contain hydrogenated or partially hydrogenated oils.Other concernsCalcium: 1000mg per day Whole dried sesame seeds?(1 tbsp)88Mature raw soybean?(0.5 cup)258Mature raw white bean?(0.5 cup)242Almonds?(10 whole nuts)32Boiled and drained frozen collard greens?(0.5 cup)178Cooked teff?(1 cup)123Raw navy beans?(0.5 cup)153Boiled and drained mustard spinach?(0.5 cup)142Boiled and drained frozen kale?(1 cup)179Shredded, cooked Chinese cabbage?(1 cup)158Cooked brown rice?(1 cup)20Whole grain wheat flour?(1 cup)41Boiled and drained Broccoli?(? cup)31Cooked red tomato?(1 medium tomato)14Raw Florida orange?(1 orange)61Raw sweet potato?(1 cup)40Whole wheat cooked spaghetti?(1 cup)21ALSO: Calcium-fortified non-dairy milks OR tofu with added calcium Iron: 8 mg for men and 18mg for women (not pregnant) Menstruating women need more. Plant vs Animal based Iron: Michael Greger (leader in plant based nutrition)Heme iron from animals, non-heme from plantsHeme iron has been studied to increase stroke and heart disease risk and type 2 diabetes and cancerThere is mixed data and inconsistent evidence, but this could be worth researching. Sources: BEST LOCAL source of iron - Dark chocolate and cocoa powderDried fruit - prunes, raisins, etcDark leafy greens Tofu, legumes, whole grains, nuts, seeds Salt: 1tsp per day! Use fresh herbs to replace some salt Part 2: The main food groups:Discussion: What are some local, in-season ingredients to fill these categories?? What do you use them for and how can you used plant based methods to eat & maximize nutrients? Fruit – All whole fruits in season – now being pineapple, citrus, papayaVegetables – Leafy greens, cauliflower, baigon, tomatoes, pumpkin, peppers, etc. Starchy vegetables and Provisions – Corn, Peas, Sweet potato, Cassava, Whole Grains – Brown rice, oats, whole wheat (be careful - not all is fully whole wheat) Legumes – Beans and lentils and channa Print-out: Building plant-based meals using all categories! Part 3: How can you replace common favorite foods?Discussion: What is the biggest challenge in making plant-based change? Review sheet of common alternatives. Part 4: SALAD DRESSINGSTomato and HerbChanna and Citrus Sample with cucumber and sweet pepper Part 5: ICE CREAMBanana and vanillaCocoa, banana and vanillaToppings: homemade fruit preserves, cocoa nibs, chocolate topping? Resources ................
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