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Plant Powered Nutrition

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Kristen Chang

on 1 October 2014

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Transcript of Plant Powered Nutrition

What will I eat ?
Soy-based cheeses (bricks, slices, or shredded)
Soy-based yogurts
Soy, rice or Almond milk
Plant Powered Nutrition



Primary Plant Based

"Plant based" is a general term to describe an eating plan that emphasizes whole, plant foods, so as to distinguish from foods that are processed.

Emphasis is on fruits, vegetables, unprocessed whole grains, legumes, beans and plant-based proteins.
What does it mean
to eat "Plant-based" ?
more of
less of
Studies Show...
People who eat the most fruits and vegetables have a 20% reduced risk of heart disease and a 27% reduced risk of dying from cardiovascular disease, especially stroke.
Studies Show...
For each 10-gram increase in daily fiber from sources such as whole grains is associated with a 27% decreased risk of dying from heart disease.
Alternatives to Dairy
Alternatives to Meat
Tofu (silken, firm, or extra-firm soy milk curds)
Tempeh (fermented soy)
Seitan (wheat protein)
Nuts & Seeds
Beans & Legumes
Many people worry that they
won't have enough food options or get enough protein on a plant-based diet.
Breakfast Ideas
Oatmeal or cereal
Coconut or soy yogurt & Fruit Parfait
Fruit smoothie
Tofu scramble
Creamy Polenta Porridge
Focus on adding plant-based foods into your diet rather than on what you'll be "missing."
Menu Ideas
Try going meat & dairy free one day or meal per week to start. Use it as an opportunity to explore new recipes!
Veggies & Hummus
Nuts & Seeds
Fresh Fruit
PBB or PBJ Sandwich
Granola Bar
Tortilla Chips & Guacamole
Whether you choose to eat a plant-based diet or not, be kind and open to change.

Be curious!

Stop striving for perfection and instead focus on improvement

About Me
Kristen Chang, MS, RD
Registered Dietitian, WHV
Animal lover
What does it mean to eat plant based?

What are some health benefits to eating more plants?

What type of plant-based diets exist?

How do I get started? What will I eat?

Recipe Demo & Taste Test
Lower triglyceride levels
Less inflammation
Lower blood pressure
Decreased body weight and BMI
Decreased risk of death including heart disease
Improved insulin sensitivity & better blood sugar control in patients with diabetes
Other Benefits
Improved cognition
Prevention of gallstones
Improved gut health
Health Considerations
Vitamin D

Vitamin B12

High Protein Grains
Whole wheat breads
and cereals
Cooking Tips
Whole-grain noodles: Try buckwheat, udon or whole wheat spaghetti.

Most cook in 8 to 12 minutes. Toss with beans, peas, stir-fried vegetables, or diced and sautéed tofu or tempeh. Season Asian-style dishes with sesame oil and soy sauce, and cold summer noodles with fresh herbs.

Cooking Tips
whole grains:

Brown rice
Lunch Ideas
Taco salad made with beans, rice, salsa, avocado
Veggie & Hummus Wrap*
Black Bean Burger
Chickpea-Avocado Salad
Veggie Quesadilla*
Stuffed Pepper

Cooking Tips
Canned beans: It’s handy to have several varieties of canned beans on hand. They're versatile, fibrous and nourishing. Try them tossed into salads, combined with quick-cooking grains or noodles, and used to make quick stews and chilies.
Dinner Ideas
Vegetarian Chili
Minestrone Soup
Vegetable Curry over Rice
Stir Fry Veggies with Tofu
Pasta with Veggies
Veggie Pizza
Veggie Fajitas
Cooking Tips
Tofu: Cut into slices and sauté in a small amount of oil and soy sauce to make cutlets for sandwiches. Diced and similarly sautéed, they can be tossed with grains, noodles and vegetables.

Tempeh: pairs well with curried vegetable stews, seasoned with tomato sauce, chili powder and oregano. It can substitute for ground meat in tacos, burgers and casseroles.
Kristen Chang, MS, RDN
Food for Fuel Series
How Much Protein
Do I Need?
The average individual needs 0.36 grams of protein per pound of body weight per day:

For a 150# individual this equates to roughly 54 grams protein per day.
Recipe Demo
Asian Slaw with Ginger-Peanut Dressing
October 2013
Full transcript