Download Moving Toward a Plant-Based Diet

Moving toward
a plant-based
diet
More and more people are exploring a vegetarian
way of eating for a variety of reasons including
health, religion, animal rights, ecological concerns,
and economics. A vegetarian eating plan is based
on fruits, vegetables, grains (preferably whole
grain), legumes, nuts, and seeds.
There are many kinds of vegetarians including:
•Semi-vegetarian or flexitarian – will eat dairy
foods, eggs and occasionally fish, poultry or
meat.
•Pesco-vegetarian – will not eat meat or poultry,
but will eat fish, dairy foods and eggs.
•Lacto-ovo vegetarian – will not eat meat,
poultry or fish, but will eat dairy foods and eggs.
•Lacto-vegetarian – will not eat meat, poultry, fish
or eggs, but will eat dairy foods.
•Ovo-vegetarian – will not eat meat, poultry, fish
or dairy foods, but will eat eggs.
•Vegan – will not eat animal flesh or animal
products including dairy foods, eggs, and often
honey.
The Academy of Nutrition and Dietetics states
that a well planned vegetarian diet provides
enough nutrients and is appropriate for people
of all ages. Furthermore, it may also help in the
prevention and treatment of certain diseases.
However, a few nutrients may require special
attention to be sure intake is adequate including
protein, calcium, iron, zinc, vitamin D, vitamin B12,
and omega 3 fatty acids.
Getting started
•Identify meatless meals you already eat, e.g.,
cereal with milk, peanut butter sandwich, pasta
with marinara sauce, split pea or lentil soup, red
beans and rice or cheese pizza.
•Modify your current recipes or meals. Replace
meat, chicken or fish with legumes, tofu, tempeh,
seiten, soy crumbles, or veggie burgers.
•Look for vegetarian recipes and meal ideas in
cookbooks, magazines and on the Web.
•Plan 1 to 2 meatless meals per week. Try a soy
based meal one day and a legume based meal
another day.
Building a plant-based pantry
Stock your kitchen (cupboards, refrigerator and
freezer) with the foods and food items you will
need to make meatless recipes. Most of these can
be found in a well-stocked grocery store. Whole
Foods, Trader Joe’s, My Organic Market, and
ethnic markets (Asian, Latino, Middle Eastern or
Indian) are also good sources.
Soy foods
There are a variety of soy items readily available
in most grocery stores including tofu, soy milk,
soy cheese, soy nuts, tempeh, soy burgers, meat
analogs (food product that looks and tastes like
meat), and textured vegetable protein.
Legumes (dried beans, peas and lentils)
Grains
Popular dried beans include black beans,
black-eyed peas, garbanzo beans, great northern
beans, kidney beans, lima beans, navy beans and
pinto beans. Keep both canned and dried varieties
on hand. Dried peas include yellow, red and split
peas. Lentils sold in grocery stores are usually
brown, but visit an Indian store and you will find
many more choices.
Make at least half your grains whole grains Focus
on whole grains like amaranth, brown or wild rice,
barley, buckwheat, oats, quinoa and wheat berries.
Check the ingredients list on product labels for
the words “whole or whole grain” as the first
ingredient on the list. Keep on hand quick-cooking
grains like bulgur, couscous, oatmeal, pasta, and
quick brown rice for when time is limited.
Nut and seed butters
Seasonings
Peanut butter is the old stand by, but other
spreads to try are almond butter, soy butter,
sunflower seed butter, and tahini (sesame seed
spread).
Keep on hand a variety of seasonings to add
flavor and taste to any meal. These include fresh
and dried herbs, spices, lemons, limes, vegetarian
boullion cubes, miso, flavored vinegar and oils, soy
sauce, and sesame seeds.
Meat substitutes
These items can be used to replace meat in
meals. They are available in a variety of forms
including veggie burgers (made from soy, grains
or vegetables), meatballs, bacon, sausage, lunch
meat, chicken nuggets and hot dogs. They are
usually found in the frozen food section of the
store.
Fruits and vegetables
Fill half your plate with fruits and vegetables. Buy
fresh, frozen, canned and dried fruits and select
fresh, frozen or canned (no salt added) vegetables.
Choosing a variety of fruits and vegetables
adds color to your plate and provides important
nutrients.
Planning vegetarian meals
•To ensure a healthy plant based diet choose a
variety of foods on a daily basis including whole
grains, legumes, soy foods, fruits, vegetables,
nuts, and seeds
•Choose heart healthy plant based fats like nuts,
olives, vegetable oils, and avocado
•Limit the intake of sweets and high fat snacks
•If you choose to include dairy foods, choose fat
free or low fat versions
Dietary supplements
Most vegetarians can get the nutrients they need
from the foods they consume by choosing a variety
of healthy foods. However, some people may
benefit from a multivitamin-mineral or specific
supplement such as vitamin B 12, vitamin D or
calcium. Check with your doctor or dietitian to find
out what is appropriate and safe for you.
Nutrients needing special attention
Nutrient
Alternative sources
Comments
Protein
Legumes, nuts & nut butters, seeds, soy
foods, whole grains, eggs, egg whites or
egg substitutes, dairy foods
Vegetarians can meet their protein
needs as long as they include plant
sources of protein on a daily basis. It is
no longer necessary to combine proteins
in the same meal as long as a variety of
food groups is consumed throughout
the day.
Calcium
Soy milk (calcium fortified), tofu
(calcium-set), almonds, soy nuts, collard
or turnip greens, kale, broccoli, dried figs,
blackstrap molasses, calcium-fortified
juice and milk alternatives, dairy foods
Vegetarians absorb more calcium from
foods than non-vegetarians. If food
intake is inadequate, consider taking
a calcium supplement. Alternatives to
cow’s milk e.g., rice, almond and coconut
milks, do not contain the same protein
content as cow or soy milk.
Iron
Legumes, soy foods, potatoes, spinach,
nuts and seeds, whole grains (bran flakes,
oatmeal), wheat germ, enriched grains
(cream of wheat), blackstrap molasses
Consume foods or fluids rich in
vitamin C (citrus fruits/juices, tomatoes,
strawberries, peppers) to increase the
iron absorption from plant foods. Using
iron cookware can increase the iron
content of food.
Zinc
Whole grains, wheat germ, soy foods,
dairy foods
The higher content of phytates in a
vegetarian diet may decrease zinc
absorption.
Vitamin B12
Fortified foods (cereal, nutritional yeast,
Found only in animal foods. Sea
soy milk), eggs, meat analogs, dairy foods vegetables are not a reliable source.
If you do not consume any animal
products or fortified foods, take a
supplement.
Vitamin D
Fortified foods (milk, juice, cereal),
sunshine
Few foods are naturally high in vitamin
D. About 10-15 minutes of sun exposure
on your face, hands and arms (without
sun screen) per day provides adequate
vitamin D. People who do not consume
fortified foods or sun exposure should
take a supplement.
Omega 3
Fatty Acids
Fortified foods (soy milk, breakfast bars).
Good sources of ALA include flaxseed
meal, canola oil, walnuts, tofu, soybeans
Diets that do not contain fish are
usually low in the omega 3 fatty acids
eicosapentaenoic acid (EPA) and
docasahexanenoic acid (DHA) which are
important to heart, brain and eye health.
Alpha linolenic acid (ALA) can convert
to DHA in the body but the conversion
is low (~4-10%). DHA supplements from
algae are available.
Comparison of animal and vegetarian foods
Food
Serving size
Calories Protein (g) Fat (g) Carbohydrate (g) Fiber (g)
Sodium
(mg)
Animal foods
Chicken
breast
Salmon
Tilapia
Top round
Beef, grd
(93/7)
Pork
tenderloin
Egg
1% milk
Cheddar
cheese
3 oz, cooked
140
26
3
0
0
63
3 oz, cooked
3 oz, cooked
3 oz, cooked
3 oz
175
109
174
19
22
26
11
2
8
0
0
0
0
0
0
52
48
35
3 oz, cooked
122
22
3
0
0
49
1 large
8 ounces
1 ounce
72
110
110
6
9
7
5
3
9
0
13
1
0
0
0
70
130
180
Legumes
Black beans
Kidney
beans
Lentils
Split peas
½ cup, cooked
½ cup canned
114
110
8
7
0
0
20
19
8
6
1
360
½ cup, cooked
½ cup, cooked
115
116
9
8
0
0
20
21
8
8
2
2
1
0
2
5
1
23
17
20
4
3
1
4
3
4
1
1
5
7
0
380
5
4
7
8
4
1
10
11
9
13
2
6
5
1
2
7
1
4
5
95
50
5
3
280
14
14
19
6
5
4
3
1
2
0
5
1
Grains
Brown rice
Bulgur
Quinoa
Flaxseed
Seitan
½ cup cooked
½ cup, cooked
½ cup, cooked
2 tbsp, ground
3 oz
109
76
111
60
90
2
3
4
3
18
Soy foods
Edamame
Soy milk
Soy nuts
Tempeh
Tofu, firm
Soy burger
½ cup, cooked
1 cup, vanilla
¼ cup
4 oz
3 oz
1 patty
120
100
140
220
71
70
13
6
11
23
8
13
Nuts
Almonds
Peanuts
Walnuts
¼ cup
¼ cup
¼ cup
160
170
185
6
8
4
Source: The Food Processor SQL® Nutrition Analysis Software from ESHA Research, Salem, Oregon, USDA National Nutrient
Database for Standard Reference and Manufacturer labels.
REGIONAL HEALTH EDUCATION, HEALTH PROMOTION AND WOMEN'S HEALTH
0039-0672 Revised/reprinted 7/12 Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc. 2101 East Jefferson Street, Rockville, MD 20852