The Plant Based Diet

Overview

• What is the plant-based diet?

• Examples of plant-based diets
• What are phytochemicals?
• Benefits
• Health concerns
• Specific recommendations
• Sample menus
• Myths
What is The Plant Based Diet
• Generic term used to describe diets where
vegetables, fruits, whole grains, and beans are
the focal point of most meals.

• High in nutrient dense plant foods and low in

processed foods, and animal products.
Plant-based Diet Examples

• Flexitarian: mostly plant foods, but can include

dairy, eggs, fish, and occasionally meat
• Pescatarian: most plant foods, but can include
dairy, eggs, and fish
• Vegetarian: mostly plant foods, but can include
dairy and eggs
• Vegan: ONLY plants foods, no dairy, eggs, fish,
meat, or other animal-derived foods
Phytochemicals

Type Food Sources

Carotenoids

Flavonoids

Indoles & Glucosinolates

Polyphenols
Benefits of Plant-Based Diets

• Obesity: research shows vegan or vegetarian

diets are effective for weight loss and weight
management due to nutrient density/overall
quality of food
– Positive association between meat consumption and
obesity
– Several studies reported meat eater having the
highest BMI and vegans the lowest
• Diabetes: plant-based diets help with prevention
and management of diabetes
Benefits Continued

• High Blood pressure: vegetarian diets are

associated with lower systolic and diastolic BP
• Cancer: vegan and vegetarian diets are linked to
lower cancer risk
– Following vegan diet can reduce likelihood of
developing prostate cancer by 35% (AICR)
– Vegan diets show a trend for lower risk of breast
cancer (AICR)
– Emphasis on plant-based diets for prevention
https://www.youtube.com/watch?time_continue=45
&v=Y9ZkDeN1R9k&feature=emb_logo
Health Concerns

• Protein: takes more planning to get all amino

acids through food
– Quinoa is a complete protein on its own

+ +
beans brown rice nut butter whole wheat bread

• Iron: bioavailability in plants is lower than that in

meat
– Examples of foods high in iron include kidney beans,
spinach, raisins, cashews, cabbage, and tomato juice
Concerns Continued

• Vitamin B12: plant-based diet with NO animal

products may result in B12 deficiency
– Supplementation of B12 or consumption of fortified
foods may be needed

• Calcium and Vitamin D: proper planning needed

to ensure adequate calcium and vitamin D intake
– Plant based food sources include tofu, bok choy, kale,
and mustard greens
Sample Menu: Flexitarian
Breakfast 1 cup fortified bran flakes with raisins
1 cup milk (skim, dairy free, fortified with calcium, vitamin B12, and vitamin
D
2 scrambled eggs or tofu scramble

Lunch 2 ounces turkey

1 oz low-fat cheese or cheese substitute
2 slices whole wheat bread
Handful of spinach or romaine
2 slices tomatoes
2 teaspoons mayonnaise (vegan or regular)
 
½ cup carrots
1 pear

Dinner Bowl made with 1 cup chickpeas with curry powder

½ cup brown rice
1 small sweet potato
1 cup tomatoes
1 cup sautéed kale
2 teaspoons sunflower oil
1 teaspoon lime juice

Snacks ½ cup unsweetened applesauce with ¼ cup almonds

 
5 ounces fat-free yogurt with ½ cup berries
Sample Menu: Vegetarian
Breakfast 1 egg
2 slices whole wheat toast
2 teaspoons margarine
1 orange
1 cup 1% milk
Lunch 1 black bean burger
1 whole wheat bun
1 oz low fat cheese
Handful of spinach
2 slices tomato
2 teaspoons mayonnaise

¼ cup carrots
1 peach

Dinner ½ cup tofu

1 cup brown rice
½ cup bell peppers
½ cup mushrooms
½ cup zucchini
1 tablespoon salad dressing
1 pear

Snacks ¼ cup almonds or mixed nuts

6 ounces low fat yogurt
Sample Menu: Vegan

Breakfast 2 slices whole wheat toast

2 tablespoons nut butter
1 orange
1 cup soymilk fortified with calcium, vitamin B12, and vitamin D

Lunch 1 cup kidney beans

½ cup mashed sweet potato
1 cup cooked broccoli
½ tablespoon margarine
1 peach
Dinner ¾ cup meatless meatballs
½ cup whole wheat pasta
½ cup tomato sauce
½ cup sautéed zucchini
1 cup cooked spinach
Snacks 6 ounces soy yogurt with ¼ cup mixed nuts
 
1 cup strawberries with 2 tablespoons walnuts
MYTH: If it is vegan, it must be healthy

• Misconception that anything that is

vegan/vegetarian is automatically healthy
• Healthy = nutrient dense
• Vegan desserts and pastries still contain added
sugars and oils like their non-vegan
counterparts. These foods should be eaten in
moderation.
• Make the bulk of food choices vegetables, fruits,
whole grains and lean proteins to get the most
benefits of a vegan/vegetarian diet!
MYTH: Plant-based diets are not
appropriate for pregnancy, children, or
athletes
• Plant-based diets can meet the nutritional needs
from all stages of live IF properly planned
• Pregnant women need more iron; vitamin C can
help increase absorption of iron
– Food source combinations of vitamin C & iron include
beans and salsa, broccoli and tofu, black-eyed peas
and collard greens
References
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/
• https://www.mdanderson.org/publications/focused-on-health/5-benefits-of-a-
plant-based-diet.h20-1592991.html

• https://www.aicr.org/resources/blog/what-is-a-plant-based-diet-aicrs-take/
• https://www.eatright.org/food/nutrition/vegetarian-and-special-diets/building-
a-healthy-vegetarian-meal-myths-and-facts
• https://www.aicr.org/cancer-prevention/food-facts/aicrs-new-american-
plate/#recipes-tips
• https://www.mdanderson.org/publications/focused-on-
health/phytochemicals-and-cancer-what-you-should-know.h10-
1591413.html
• https://www.health.harvard.edu/staying-healthy/fill-up-on-phytochemicals
• https://www.aicr.org/cancer-prevention/food-facts/vegan-diet/
• https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-
depth/how-plant-based-food-helps-fight-cancer/art-20457590