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Plant Powered Nutrition
Transcript of Plant Powered Nutrition
Soy-based cheeses (bricks, slices, or shredded)
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" ?
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.
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.
Oatmeal or cereal
Coconut or soy yogurt & Fruit Parfait
Creamy Polenta Porridge
Focus on adding plant-based foods into your diet rather than on what you'll be "missing."
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
PBB or PBJ Sandwich
Tortilla Chips & Guacamole
Whether you choose to eat a plant-based diet or not, be kind and open to change.
Stop striving for perfection and instead focus on improvement
Kristen Chang, MS, RD
Registered Dietitian, WHV
VIRGINIA TECH ALUMNI
LOVER OF FOOD
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
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
Prevention of gallstones
Improved gut health
High Protein Grains
Whole wheat breads
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.
Taco salad made with beans, rice, salsa, avocado
Veggie & Hummus Wrap*
Black Bean Burger
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.
Vegetable Curry over Rice
Stir Fry Veggies with Tofu
Pasta with Veggies
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.
Asian Slaw with Ginger-Peanut Dressing