The Benefits Of A Plant-Based Diet
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The Benefits Of A Plant-Based Diet



This Holistic Nutrition Workshop examines 4 core benefits of a plant-based diet: ...

This Holistic Nutrition Workshop examines 4 core benefits of a plant-based diet:
1. Optimal Nutrition
2. Supports a Healthy Body Weight
3. Helps Prevent Disease
4. Environmentally Sustainable



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    Thank you so much for your positive feedback.
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    Danielle Levy
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The Benefits Of A Plant-Based Diet The Benefits Of A Plant-Based Diet Presentation Transcript

  • The Plant-Based DietHolistic Nutrition Workshop
  • A Healthy Diet is:• Based on whole foods• Made up of mostly plants• Chemical – Free• Balanced and Diverse• Enjoyable and stress-free!
  • What is a Plant-Based Diet?A plant-based diet is not the same as vegetarian or vegan diet - it consists of:• Mostly ‘plant-foods’ – Veggies, fruit, legumes, whole grains, nuts/seeds• Moderate intake of ‘animal-products’ (2-3 / week) - meat, eggs, dairy, fish
  • 2/3rd plant foods + 1/3rd animal foods
  • The Standard American Diet (S.A.D) VS. A Plant - Based DietS.A.D:• Emphasizes meat, dairy, refined carbohydrates, and little fiber or antioxidants• Linked to an increased risk in disease and obesity• Responsible for an unsustainable amount of fossil fuel emissions & natural resourcesA Plant-Based Diet:• Emphasizes vegetables, fruits, legumes, whole grains, nuts/seeds - naturally high infiber, vitamins, minerals, and antioxidants (low in fat/saturated fat, cholesterol)• Associated with a decreased risk of diseases and a lower BMI• Requires much less fossil fuels and natural resources – more environmentallysustainable & efficient
  • The Standard American Diet (SAD)
  • The Plant - Based Diet
  • Healing Food Pyramid
  • 4 Core Benefits of a Plant-Based Diet: 1. Optimal Nutrition 1. Supports a Healthy Body Weight 1. Helps Prevent Disease 1. Environmentally Sustainable
  • Four Core Benefits of a Plant-Based Diet 1. Optimal Nutrition 1. Supports a Healthy Body Weight 1. Helps Prevent Disease 1. Environmentally Sustainable
  • A Plant-Based diet HIGH in: Antioxidants• A type of phytonutrient, naturally occurring in plant foods with powerful anti-cancerproperties• Cooking affects antioxidant levels so eat both raw + cooked veggies Fiber• Necessary for digestive and elimination health - helps the body detoxify• Fills you up without the calories and fat – key for healthy bodyweight maintenance Energy• Complex carbohydrates make up the bulk of this diet providing plenty of energizing fuel• Plants are easier to digest than animal-protein – freeing up more energy for everything else LOW in: Toxins• Lower levels of antibiotics, growth hormones, mercury etc. which are found in animal-products• Less GMO intake – animals are fed GMO-soy/grain/corn which is found in animal-products Cholesterol & Saturated fat•Elevated levels of both cholesterol and saturated fat have been linked to disease and obesity
  • Plants = Antioxidants!A Plant-Based Diet is made up of a variety of colorful fruit &vegetables that provide a range of powerful phytochemicals
  • A Plant-Based Diet = Colorful (rich in antioxidants)
  • S.A.D Diet = Brown + Beige (few antioxidants)
  • Four Core Benefits of a Plant-Based Diet 1. Optimal Nutrition 1. Supports a Healthy Body Weight 1. Helps Prevent Disease 1. Environmentally Sustainable
  • 2. Supports a Healthy Body Weight• BMI - Body Mass Index is the measure of body weight relative to height• People who eat a plant-based diet tend to have a lower BMI than peoplewho eat more meat and less plants• It’s been shown that reducing meat consumption can prevent long-termweight gain, while increasing plant foods can increase long term weight loss
  • The European Prospective Investigation into Cancer and Nutrition (1996) studied BMI in 4 diet groups: meateaters, fish eaters, vegetarians, and vegans. The average BMI was highest among the meat eaters, lowestamong the vegans, and intermediate among the fish eaters and vegetarians.A study by the Agricultural Research Service ARS (2006) found that: Prevalence of obesity is 40% amongomnivores, 29% among semi-vegetarians, and 25% among lacto-vegetarians. This is a result of a higherconsumption of fiber-rich plant food and lower intakes of fat and protein.
  • Satiety: Sensation of Fullness• A plant-based diet allows you to eat a large volume of foods without the calories & fat• Foods high in fiber like vegetables, legumes, and whole grains are very satiating• Fruits and vegetables are water-dense and therefore also filling• These whole foods take longer to digest/assimilate leaving you full for longer• The most satiating foods are rich in protein and fiber like legumes, nuts/seeds• Least satiating foods included cakes, croissants and biscuits(European Journal of Clinical Nutrition, 1995)
  • 1200 Calories1200 Calories OR
  • 1200 calories1600 calories &
  • Four Core Benefits of a Plant-Based Diet 1. Optimal Nutrition 1. Supports a Healthy Body Weight 1. Helps Prevent Disease 1. Environmentally Sustainable
  • 3. Helps Prevent DiseaseA plant-based diet is associated with lower risk of diseases that cause themajority of deaths annually in North America: • High blood pressure • High cholesterol • Type-2 Diabetes • Heart disease • Heart attack • Obesity • Cancer • Stroke
  • The key to a healthy diet and preventing illness is to choose foods that have more good fats than bad fats!• "Good" fats (monounsaturated & polyunsaturated fats) lower disease risk• Foods high in good fats include olive oil, nuts, seeds, and fish• "Bad" fats (saturated & trans fats) increase disease risk• Foods high in bad fats include meat, full fat dairy, and processed foods
  • Saturated FatA diet rich in saturated fat and calories from meat, eggs, and dairy is associatedwith increased risk of obesity, heart disease, and some forms of cancer.
  • Monounsaturated Fatty Acids• Found in nuts & seeds, olive oil, vegetable oils, avocado• Contains antioxidants such as vitamin E and selenium• Raises HDL “good” cholesterol and lowers LDL “bad” cholesterol• Helps regulate blood pressure, prevents diabetes, heart disease, depression, certain cancers, and inflammation, and aids in the absorption of other nutrients• 3 servings per day | Serving size: 2 Tbsp Olive oil, 7 Almonds, 1 Tbsp Flax, 3 Tbsp Sunflower seeds, 2 Tbsp Avocado, 8 olives
  • Polyunsaturated Fat | Omega Fatty Acids• Omega-3s found in nuts & seeds, oily wild fish, green leafy veggies• Omega-6s found in evening primrose, vegetable oils, borage oil• Omega-9 found in olives, avocados, nuts & seeds• Needed for brain growth and development• Anti-inflammatory properties• Helps lower ‘bad’ LDL cholesterol, prevent certain cancers, heart disease,depression, high blood pressure, diabetes, and autoimmune disease
  • A Word From Harvard…The Harvard Department of Nutrition advocates a plant-based diet:Pick healthy protein sources like fish and beans, not burgers and hotdogs. Eating fish, chicken, beans, or nuts in place of red meat andprocessed meat can lower the risk of heart disease and diabetes.Limit red meat and avoid processed meat—since it strongly raises therisk of heart disease, diabetes, and colon cancer.Make your grains whole grains. Grains are not essential for good health.What’s essential is to make any grains you eat whole grains, since thesehave a gentler effect on blood sugar and insulin.Over time, eating whole grains in place of refined grains makes it easierto control weight and lowers the risk of heart disease and diabetes.
  • “Consumers should look at their diets as if food is the medicine necessary tomaintain healthy, disease-free lives. Prevention is always better than a cure.” - William W. Li, M.D
  • “The idea that whole-food plant-based dietscan protect against, and even treat a wide variety of chronic diseases can no longer be denied.” -T. Colin Campbell, Ph.D., The China Study
  • Four Core Benefits of a Plant-Based Diet 1. Optimal Nutrition 1. Supports a Healthy Body Weight 1. Helps Prevent Disease 1. Environmentally Sustainable
  • 4. Environmentally SustainableThe Industrial Meat Industry:• Is responsible for 18% of Greenhouse Gas Emissions (GHG)• Accounts for 70% of global freshwater consumption• Uses up 38% of total land available for agricultureA plant-based diet:Reduces your carbon footprint, use of fresh water, land, and other natural resources!
  • Animal protein production has a large environmental impact compared to plant-based alternatives
  • How will I get enough protein?Plant-based protein sources = 1 ounce of meat
  • The average adult needsabout 50 grams of proteindaily, but we are eating morethan the RDA (RecommendedDaily Allowance) of protein.… In other words, we areeating TOO MUCH protein!
  • Plant-Based Protein Sources1. Legumes1. Soy Beans1. Whole Grains1. Raw nuts and Seeds1. Green Leafy Vegetables
  • 9 Essential Amino AcidsIsoleucine Muscle production and ThreonineProtein regulationrecovery, formation of blood clots Sources: Wheat germ, nuts, seeds,Sources: Soy, Almonds, Cashews Legumes, Bananas, CarrotsLeucine Tissue production and repair, Tryptophan Produces serotonin,produces growth hormones regulates sleep and mood, pain reducerSources: Legumes, Almonds, Sesame Sources: Soy, Brown rice, Peanuts, Sesame seeds, AvocadosLysine Calcium absorption and bonedevelopment, production of antibodies ValineMuscle growth, repairSources: Nuts, Soy, Spirulina, fenugreek Sources: Lentils, Peanuts, Soy,seed, Brewers yeast, Beans Mushrooms, Sesame seedsMethionine Fat digestion, prevents arterial plaque HistidineThe growth amino essential for young childrenSources: Seeds, Peanuts, Lentils Sources: Whole grains, Seaweed, Sesame,Phenylalanine Brain function and mood Legumes, SoySources: Soy, Peanuts, Sesame Seeds, Lentils
  • Plant-Based Protein Sources:1. Legumes1. Soy Beans1. Whole Grains1. Raw nuts and Seeds1. Sea Vegetables
  • Legumes•Includes beans, lentils, peas, alfalfa, soy, and peanuts• Source of protein, fiber, vitamins, and minerals• Good source of fiber, low in fat and zero cholesterol• Rinse and soak dry beans overnight before cooking for easier digestion• Daily servings 1-3 servings per day• Serving size Beans - ½ cup cooked legumes
  • Plant-Based Protein Sources:1. Legumes1. Soy Beans1. Whole Grains1. Raw nuts and Seeds1. Sea Vegetables
  • Sweet on Soy• Packed with protein, EFA’s, iron, calcium, zinc, Magnesium, B Vitamins, and fiber• One cup of edamame soy beans have 18 grams of protein• Protective against cancer (isoflavones) and heart disease• Lowers blood cholesterol levels (phytosterols)• Choose Organic GMO-free soy• Provides a healthy dairy-free alternative (soy milk/cheese/yogurt)
  • Tofu & Tempeh• Tofu is packed with protein (4 ounces has 18 grams), source of vitamins andminerals including calcium and iron• Tofu is a good source of fiber• Tempeh is made from fermented soy (4 ounces has 22 grams) and is a source offiber, vitamins, and minerals including iron, zinc, and B vitamins• Both Tofu and Tempeh absorb flavors easily and make delicious meat-freealternatives – with zero cholesterol and much less fat!
  • Soy ControversyThe incidences of breast and prostate cancers are much higher in Western countries comparedwith Japan and China. One of the major differences in diet between these populations is thatAsian cultures consume a traditional diet that includes soy. Soy contains isoflavones – whichhave been shown to reduce the incidence of breast cancer: •Soy’s isoflavones have a similar chemical structure to estrogen - they can reduce or activate estrogen activity like bind to estrogen receptors – decreasing excess estrogen thus blocking cancer-inducing effects •Research has found that women who eat some whole soy are less likely to develop breast cancer than women who don’t eat any soy • Soy consumption was linked to a decreased risk of death and cancer recurrence among the breast cancer patients (Shanghai Breast Cancer Survival Study, Xiao Shu, M.D, PhD)• Soy is a cholesterol lowering food (LDL "bad” cholesterol), and lowers risk of heart disease• Not all soy is created equal - choose whole soy sources (soy beans soy nuts, tofu, tempeh)not soy derivatives/isolates• Always buy organic GMO-free soy!
  • Plant-Based Protein Sources:1. Legumes1. Soy Beans1. Whole Grains1. Raw nuts and Seeds1. Green Leafy Vegetables
  • Whole Grains• Whole grains are a source of protein, vitamins, minerals and fiber• Buckwheat and Amaranth are the most protein-rich grains• Gluten-free grains: brown/wild rice, teff, millet, amaranth, buckwheat, and oats• Gluten grains: wheat, wheat berries, kamut, spelt, barley, farro, and rye• Rice milk is a great alternative to dairy or soy/nut milk for those with allergies!
  • Plant-Based Protein Sources:1. Legumes1. Soy Beans1. Whole Grains1. Raw nuts and Seeds1. Green Leafy Vegetables
  • Nuts & Seeds• Good source of protein, healthy fats, vitamins, minerals, fiber, and antioxidants• Walnuts and Almonds are the most protein-rich nuts• Walnuts are uniquely high in omega 3 fatty acids• Contains tryptophan - creates serotonin that regulates sleep, mood, and appetite• Promote satiety - curbing appetite and preventing food cravings• Choose raw nuts and seeds instead of roasted (healthy fats are lost when heated)• Nut or seed milk is a healthy alternative to dairy
  • Quinoa & Chia Seeds •Quinoa is a seed not actually a grain! • Good source of complete protein and packed with vitamins and minerals • Rinse well before cooking to get rid of saponins (can give it a bitter flavor)• High in protein, omega-3 fatty acids, fiber, antioxidants vitamins, minerals like calcium• Easily digested form of protein with a high endurance enhancing properties• Absorbs liquid in the gut, moves waste through the GI system, helps detoxify
  • Flax & Pumpkin Seeds• Grind whole flax seeds before use - add to cereal, salad dressing, cooked grains• Serves as an egg replacer in baking! (1 tbsp ground flax / 2 tbsp water)• Contains cancer- protective lignans, inhibits inflammation, antibacterial, antiviral properties• High in protein, manganese, tryptophan, magnesium, phosphorus, copper, zinc, Vitamin K,• B Vitamins, Vitamin E, iron, and fiber, and a diversity of antioxidants• Anti-microbial, anti-fungal and anti-viral properties
  • Hemp Seeds & Sesame Seeds• Hemp is a good source of protein, Essential Fatty Acids (Omega 3/6), and GLA (gammalinolenic acid) that helps balance hormones and reduce inflammation• Hemp also contains a variety of vitamins and minerals including iron, and fiber• Sesame seeds are a good source of Calcium, Iron, Magnesium, Phosphorus, copper,manganese, B1, zinc, tryptophan, fiber and uniquely rich in phytosterols• Choose un-hulled sesame seeds for optimal nutrition
  • Plant-Based Protein Sources:1. Legumes1. Soy Beans1. Whole Grains1. Raw nuts and Seeds1. Green Leafy Vegetables
  • Sea Vegetables & Spirulina•Protein-dense – contains all amino acids and rich in omega fatty acids• Packed with vitamins, minerals including calcium, iron, zinc, iodine, and digestive enzymes• Spirulina is A blue-green algae that is one of the best sources of protein• Mix ½ tsp into a green smoothie, soups or sprinkle on salad/dressings• Buy Maine Coast seaweeds rather than seaweed from Japan-radiation toxicity, or China
  • Safe & High Quality Animal-Products• Choose grass fed organic meat: richer in omega-3’s, Vitamin E, conjugated linoleic acid• Organic meat does not contain growth hormone and antibiotics• Avoid grain-fed / non-organic meat - animals are fed GMO varieties of corn/soy/wheat• Buy organic, free-range eggs that contain more Omega 3’s• Organic milk & cheese do not contain synthetic hormones and antibiotics• Choose lean meat and low-fat dairy to minimize saturated fat content• Reduce intake of red meat altogether and charbroiled meat - that increase cancer risk
  • Safe & Sustainable Seafood• Wild caught fish are more nutrient dense (Omega 3’s) than farmed fish as are small oily fish – that also accumulate less toxins and are more nutritious• Avoid over consuming fish due to mercury and PCB dioxin exposure-eating wild fish twice a week is safe• Choose: Wild salmon, mackerel, herring, sardines, pacific cod, pacific herring, European Anchovy, Perch, Rockfish, Rainbow Trout, Mussels, Clams, Oysters, Bay Scallops• Avoid: Swordfish, shark, king mackerel, Tuna (excluding Skipjack), tile fish, Atlantic cod, Tropical prawns, Haddock, European Hake, Atlantic Halibut, Monkfish, Atlantic salmon, Swordfish, Marlin, Sharks, Skates and rays, Chilean Sea bass, Grouper, Flounder, Sole
  • Protein Serving SizeA Plant-Based Diet includes 10% of calories from organic meats/dairy 2-4 servings a week
  • 7-10 Servings of Vegetables a Day
  • Eat more Low G.I foods• GI measures how carbohydrates affect our blood sugar/glucose levels on a scalefrom 0 to 100• The higher a food ranks on the index, the faster it increases glucose in the blood• Eating too many high GI foods can cause insulin resistance which promotes weightgain and type 2 Diabetes.
  • Choose Organic Plant-Foods
  • Start ‘em early!
  • Setting a good example…• Kids learn how to eat by watching how and what you eat!• Include your kids in grocery shopping and cooking - they are more likely to eat healthyfood they helped make• Teach your kids healthy eating habits from a young age so they enjoy good healththroughout their life - easier than breaking unhealthy habits later on.
  • Five Steps to Plant-Based Diet1. Start slow: Make small changes when transitioning to a plant-baseddiet. Add more veggies before cutting any foods out.2. Replace one serving of animal-protein with plant-based protein perday, try different kinds of plant-protein to find the ones you enjoy best3. Try plant-based milk (organic soy milk) instead of cows milk4. When buying meat, visit a good butcher or health food store to getorganic, good-quality and safe animal products5. If eating out, try a vegetarian option if you’re used to eating a meat- heavy dish
  • One Step at a Time…10° of positive change may seem small but grows in significance over time!Make gradual, healthy changes and you will reach success!
  • Do you want One-On-One Support Achieving your Diet and Health Goals? Try an Initial Holistic Nutrition ConsultationHere’s what you get after our one-hour consultation• Customized Diet & Lifestyle Plan• Recipes and online resources• Personalized Weekly Menu’s• Consistent follow-up support via email Sign-Up for a FREE 20-minutePhone Introduction with Danielle to Learn More! E-mail: