Healthy plant-based eating - Seacoastonline.com

By Pam Stuppy

April 29, 2012 2:00 AM

A lot of research supports the idea of including a variety of plant-based foods in our diets for health. Because of this, some people are finding ways to incorporate more plant foods into their more traditional eating patterns, while others have moved towards actual vegetarian eating.

Plant foods contain fiber, vitamins, and minerals, as well as numerous "phytonutrients." This term refers to the hundreds of nutrients we are now identifying in plant-based foods that appear to contribute to optimal health. Many are important in protecting our bodies from tissue damage, reducing the risk of heart disease and some cancers, boosting the immune system, and countering some of the negative effects of the aging process. An example would be the many antioxidants found in fruits and vegetables. Plant foods include whole grains, fruit, vegetables, beans, nuts, seeds, and herbs.

Leaning more toward plant-based foods often means the diet is lower in saturated fat and cholesterol. Some, like nuts and seeds, provide heart healthy fats as well. Since some plant-protein foods (like beans) have more volume for the amount of protein they contain, protein intake tends to be closer to the recommended levels, as compared to the higher intakes often seen in more meat-focused diets. When food intake contains fewer plant foods and more animal foods, calories can often be higher and contribute to unwanted weight gain.

The fiber in these foods not only benefits the intestinal tract to keep it exercised and healthy, but also helps us to feel fuller at a meal on fewer calories â€" a great idea for weight control. Since fiber slows digestion, the fuel from a meal or snack containing fiber often lasts longer. Fiber can also lower the risk of high blood pressure, high cholesterol and elevated blood sugars. Many Americans are not getting enough fiber. Adults should try for a goal of about 25-30 gm a day.

For more traditional eaters, there are many ways to slip more plant foods into each day. It might mean including more vegetables, not only at dinner, but maybe also at lunch and snack times. Try making vegetables at least half of your lunch and dinner plates. Another idea could be adding fruit as a snack or for dessert instead of more processed foods. Herbs can add great flavor and are a good replacement for salt.

Beans can be added to soups, salads, stir fries, or combined with other foods like cooked grains (brown rice, quinoa, bulgur), whole grain pasta with tomato sauce, or in chili. Nuts and seeds make easy, non-perishable snacks. They can also add nutrition and crunch to salads, stir fries, Indian or Asian dishes, cereals, or grain sides dishes (like rice or quinoa).

Moving toward more vegetarian eating, requires a little more thought. It does not just mean dropping all animal-based foods from your diet. Unless well-planned, an entirely plant-based diet can be low in calcium, vitamins B12 and D, protein, iron and zinc. Fortified foods or supplements are often needed to cover vitamin B12 and D needs.

Calcium is less concentrated in plant-based foods, but can be adequate if the stronger plant sources are frequently included. Kale, turnip greens, collards, dandelion greens, bok choy, mustard greens, and broccoli are some examples of vegetables that contain calcium. Almonds and sesame seeds are others. Soy milk and tofu often contain higher levels. Soybeans, navy, and great northern beans rank in the upper end of calcium contents for the bean family. Some cereals may be fortified with calcium.

Protein recommendations for vegetarians vary. There is some thought that because of the fiber in many plant proteins, the recommended intake should be about 10 percent higher than for non-vegetarians. Pregnant or breastfeeding women and some athletes who are vegetarian need to be especially careful to get adequate amounts of protein. Sources of plant proteins include beans, soy products (soy milk, soy cheese, edamame, soy nuts, tofu, tempeh, textured soy protein, etc.), nuts and nut butters, seeds, seitan, and quinoa. For vegetarians who include dairy products and eggs, these are high quality protein sources as well.

Since diets with a high percentage of fruits and vegetables can be lower in calories, it is important that calorie needs for the day are met. This not only assumes that adequate nutrients are being consumed, but also protects dietary protein from being used for energy instead of the other purposes for protein in the body, like muscle building and repair.

When it comes to iron needs, meat, poultry, eggs, and fish are the best absorbed forms. Plant sources (whole or enriched grains, beans, nuts, seeds, raisins, dark leafy green vegetables) are less well absorbed, but uptake can be improved by having a source of vitamin C (citrus juices and fruit, kiwi, melon, berries, broccoli, peppers, etc.) at the same meal.

Vitamin B12 is associated with animal-based foods, but even a small amount in a mostly plant-based diet can provide the recommended level. Zinc also tends to be found in protein foods. Plant-based sources would be beans, nuts, seeds, and whole grains.

The evidence for the health benefits of plant-based foods is undisputable. Massive amounts of research support the recommendation for us to include more of these foods in our diets. Think about how you can start today to add more of these lifesaving foods to your diet.

Pam Stuppy, MS, RD, CSSD, LD, is a registered, licensed dietitian with nutrition counseling offices in York, Maine, and Portsmouth. She is also the nutritionist for Phillips Exeter Academy. Visit www.pamstuppynutrition.com for nutrition information, healthy cooking tips and recipe ideas.

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