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A Healthy Vegetarian Diet 1. Eat a variety of unrefined plant foods to meet normal nutrient needs for vitamins, minerals, fiber and (Nutrients or other factors in plant foods that we don’t know about yet, but God put there for our health) – what I call “God’s packaging” – for good health a. Fruits and Vegetables (including legumes): the more the better – 5-9 servings/day Dark green leafy vegetables (kale, collard greens, and spinach) and cruciferous vegetables (broccoli, cabbage, and cauliflower) are especially nutritious. Legumes and soy foods are excellent sources of protein - aim for 2-3 servings/day. Ideas to increase fruit and vegetable intake Start the day with 2 servings of fruit keep ready-to-eat raw vegetables handy in a clear container in the front of your refrigerator pile vegetables on sandwiches – cucumbers, spinach, tomatoes, peppers… eat vegetables with lunch (vegetables aren’t only for dinner) if beans are new to your diet, add them gradually – a few beans on a salad, a small cup of bean soup at lunch – increase intake slowly have a large salad with dinner (more than just lettuce) – tomatoes, cucumbers, carrots, onions, peppers, peas… keep a day’s supply of fresh or dried fruit handy on the counter plan a meal around a vegetable – baked potatoes topped with vegetables or lentils; pasta and sautéed vegetables; or grilled, roasted or stir fry vegetables on brown rice add vegetables to spaghetti sauce or lasagna – grated carrots or zucchini use pureed beans as the basis or dips and spreads - hummus enjoy fruit as dessert add greens to soups, pasta or bean dishes b. Whole Grains: Most – about 80% of the nutrients are in the outer bran layer and inner germ of the wheat kernal. Aim for at least half if not all of your grains to be whole. Whole grains are an excellent source of fiber – helps you feel full so you’re less likely to overeat Tips for increasing whole grains in your diet use more whole grain cereals – hot or cold – ingredient list needs to say “whole” wheat, rye, oats… choose foods that list one of the following first on the ingredient list: brown rice, bulgur, cracked wheat, graham flour, oatmeal, popcorn, barley, whole oats, whole rye, or whole wheat. use quick-cooking whole grains like bulgur, quinoa, or millet make a sandwich using whole grain bread or pita add barley or other whole grains to soups, stews or casseroles – brown rice, millet, quinoa… use corn or whole wheat tortillas for soft tacos and burritos popcorn is a whole grain – try popcorn (without a whole lot of butter) and fruit for a light supper c. Nuts and Seeds: Part of a healthy diet in small amounts (about ¼ cup), nuts are about 80% fat nuts can help prevent heart disease by lowering LDL cholesterol. Nuts are an excellent source of unsaturated fats (some are rich in Omega-3 fatty acids – walnuts and flax seed), fiber – helps lower cholesterol, vitamin E and plant sterols – compete with cholesterol for absorption so it helps lower blood cholesterol, plant sterols are often added to foods like margarine – but they occur naturally in nuts. All nuts are healthy and help lower heart disease risk, but they are high in fat and calories so amounts need to be limited. Coconut is a fruit that sounds like a nut, but does not have the same health benefits – coconut is largely saturated (unhealthy) fat. Suggestions for increasing nut consumption eat a handful of nuts instead of an unhealthy high saturated fat food (chips, cookies, cheese, desserts… - rather than in addition to since they are high in calories nuts are easy to store and take to work or school in small containers use 1-2 Tbs. of chopped nuts on breakfast cereal or in salads use ground flaxseeds on cereals or in baked goods use almond butter (or another nut butter like peanut butter or cashew butter) on toast instead of butter or margarine all nuts are healthy unless covered in chocolate, sugar and/or salt 2. Nutrients of concern: a. Protein – Relax – it’s easy to meet protein needs with a vegetarian or total vegetarian diet. Vegetables – especially legumes, grains and nuts all provide some protein. It is not necessary to have a “high protein” food at each meal or to combine foods to get adequate protein. As long as calories are adequate and a variety of foods are eaten, protein needs will be met. Normal protein needs are actually much lower than average US intake. (about 80 g/day, 90 g/day in 19-30 year olds) Recommended protein/day – 0.8g/kg body weight – (~0.36g/lb body weight) examples: 140 lbs = 50g protein/day, 180 lbs = 64.8g protein/day Have them look at the list of protein content of selected vegan foods –at the end of the handout. Also have them look at the Meeting Calcium Recommendations on a Vegan Diet from the Vegetarian Nutrition practice group – point out that this sample menu on the front page provides 45 g protein in not very much food – shows that its not that hard to meet protein needs, most people would eat more food than this in a day b. Vitamin B12 – Vitamin B12 is found only in animal foods. Total vegetarians should take a vitamin B12 supplement or use fortified foods such as soymilk or some breakfast cereals. Fortified plant foods are a reliable source of vitamin B12. c. Calcium – essential for good bone health (along with exercise, vitamin D, fruits and vegetables, potassium, vitamin K …) Calcium needs can be met with a vegetarian diet (even a total vegetarian diet) – more easily if you use fortified plant foods. (Some foods that can be fortified with calcium are soymilk, fruit juices, breakfast cereals, protein bars, rice milk, almond milk…) Some good sources include collard greens, kale, bok choy, almonds, soybeans, tofu, and beans. Calcium is better absorbed from some foods than others: Spinach, beet greens and swiss chard are all high in oxalates which inhibit calcium absorption. Low oxalate greens (kale and collards) are very well absorbed – at rates much higher than milk. Calcium in fortified foods is absorbed well also. The calcium in beans and nuts is less well absorbed. Calcium absorption is high in soybeans even though they are high in fiber, phytate and oxalates (all of which normally inhibit absorption). Calcium absorption is affected by age, physiological need, total calcium intake, vitamin D, oxalates… Calcium excretion is also affected by foods – foods high in sodium and/and or protein can lead to increased calcium excretion (loss) from the body. Phytates – storage form of phosphate in plants Oxalate – organic acids in foods and are bodies convert other substances into oxalates Plant foods high in calcium are good for bones in more ways also – as they are good sources of potassium, vitamin K, isoflavones – all of which are known to be good for bones. See the handout: Meeting Calcium Recommendations on a Vegan diet for a sample menu that provides 1000mg calcium, as well as a list of plant foods high in calcium, and other useful information about calcium. 3. Total fat and types of fat a. Total fat – should be no more than 30% of total calories (ideally closer to 20%) and most of this should be from healthier types of fat. b. Healthier fats – these fats when used instead of others can help lower risk of heart disease by lowering total cholesterol and LDL cholesterol levels. The healthier fats are the unsaturated ones – liquid at room temperature Monounsaturated fats – olive oil, canola oil, safflower oil, avocado, nuts and seeds Polyunsaturated fats – corn oil, sunflower oil, soybean oil, nuts and seeds – one polyunsaturated fat is omega 3 which is particularly helpful to lower heart disease risk o Omega-3 fatty acids – flaxseeds, flaxseed oil, and walnuts (also fish, but we are mainly talking about vegetarian sources – the fish get their omega 3’s from algae and then concentrate it in their bodies) c. Harmful fats – these types of fats are less healthy and increase risk of heart disease by increasing total and LDL cholesterol. Dietary cholesterol also raises blood cholesterol but not as much as saturated and trans fats. Saturated fats are solid at room temperature. Saturated fats – animal foods: meats, poultry, seafood, eggs, dairy products, lard and butter; and some plant foods: coconut oil, palm oil and chocolate – recommended intake less than 10% of total calories. Trans fats – partially hydrogenated vegetable oil, commercial baked goods (crackers, cookies, cakes), fried foods (doughnuts and french fries), shortening and margarine. Trans fats are formed when liquid oils are chemically changed to solid fats = soybean oil converted to partially hydrogenated soybean oil, by adding hydrogen to the unsaturated fat. This does not happen in home cooking Cholesterol – found only in animal foods – meats, poultry, seafood, eggs, dairy products, lard and butter. Recommended intakes less than 300 mg/day. No cholesterol in plant foods – even high fat ones like chocolate or nuts. Tips for choosing better fats use olive or canola oil instead of butter for sautéing – just a teaspoon is enough to sauté in most recipes use olive oil in salad dressings, use canola oil in baking – both oils are good sources of monounsaturated fats – I use olive oil where I want the distinctive flavor and canola oil which is less expensive where taste is not an issue – like in muffins or pancakes sprinkle nuts or seeds on salads instead of bacon bits for a much healthier fat add avocado slices to sandwiches instead of cheese use nut butters instead of butter on toast sprinkle ground flaxseed on cereal or toast, or use in baked goods like muffins, pancakes and bread 4. Making the change to a vegetarian diet – a. Doesn’t have to be “all or nothing”, just a few vegetarian meals/week at first will improve health even if you still eat meat - try adding more vegetarian meals as you get used to them and find ones you like b. Look at what you already have in your house – many of the foods you eat may already be vegetarian: spaghetti/marinara sauce, bean burritos, salads, cereals…eat these foods more often c. Try revising your favorite recipes to use beans, tofu, vegetables or meat substitutes instead of meat, or to use whole grains instead of refined ones d. Try vegetarian recipes in cookbooks, magazines or the newspaper e. Be willing to take your own food in a cooler when traveling – it tastes better, is less expensive and is healthier 5. Focus on the positive – in your diet and life in general a. Look for healthy plant foods to eat rather than focusing on foods you have to avoid. Think of ways to increase fruit or vegetable intake – I’m going to eat an apple for lunch every day this week or I’m going to buy a bunch of kale and find ways to use it two times this week or next time I make pancakes or muffins I’m going to use half whole wheat flour instead of white flour… rather than focusing on what you are trying to avoid or eat less of – I’m not going to eat meat today… I’m not going to eat any meat today… eventually since that is what you are focusing on, it will become the only thing you can think of. Rather than focusing on what you are not eating, choose instead to think of the good things you are doing to improve your health