Vegan Meal Planning


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Presentation on vegan nutrition and meal planning based on the Australian Guide to Healthy Eating.

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Vegan Meal Planning

  1. 1.
  2. 2. Welcome<br />Today we will be investigating:<br />Key nutrients in foods.<br />‘Veganising’ the Australian Guide to Healthy Eating.<br />Measuring serving sizes.<br />Planning balanced meals.<br />Summary and evaluations.<br />Icebreaker<br />
  3. 3. Stereotypes<br /><br />strong vegans = strong activists<br />happy vegans = healthy role models<br />
  4. 4. Nutrients <br />Vegan eating patterns may be limiting in:<br />Protein<br />Essential fatty acids<br />Iron <br />Zinc <br />Calcium<br />Vitamin D<br />Vitamin B12<br />Activity: brainstorm<br />
  5. 5. Protein <br />Amino acids<br />essential and non-essential<br />Enzymes, cell structure, muscle, collagen<br />‘Incomplete’ proteins in plant foods<br />each contains different amino acids<br />Choose a wide variety of plant foods throughout the day for ‘complete’ proteins<br />
  6. 6. Essential fats<br />We need fat! <br />Polyunsaturated (omega-6) and monounsaturated<br />Omega-3 (alpha-linolenic acids)<br />DHA and EPA<br />Flaxseed and micro-algae<br />Brain and nerve activity, retina, cell function, inflammatory response<br />Increase omega-3 decrease saturated fats<br />
  7. 7. Iron<br />Red blood cell function, oxygen transport, metabolism and energy production<br />Non-heme iron in plant foods<br />Harder to absorb when phytates, polyphenols (tannins) present<br />spinach, bran, unleavened bread, tea, coffee, wine<br />Increase absorption with vitamin C<br />Lentils, chickpeas, fortified cereals and food products, figs, blackstrap molasses.<br />
  8. 8. Zinc<br />Enzymes, growth and repair, protein synthesis, immunity, sensory, metabolism, antioxidant systems<br />Phytates limit absorption<br />Present in high-zinc foods such as legumes, nuts<br />Use leavened wholegrain breads, fortified products, legumes, seeds and nuts<br />
  9. 9. Calcium<br />Bone remodelling and growth<br />Prevention of osteoporosis <br />Cell function, muscle contraction<br />Oxalates and salt reduce absorption<br />Choose calcium-fortified products <br />plant-based milks, ‘dairy alternatives’, cereals<br />Eat plenty of green leafy vegetables<br />
  10. 10. Vitamin D<br />Naturally lacking in plant foods<br />Daily UV sunlight exposure will provide needs<br />Vital role in calcium absorption<br />May play a role in disease prevention<br />Include products fortified with vitamin D<br />
  11. 11. Vitamin B12<br />Brain and central nervous system function<br />Amino acid metabolism<br />prevents homocysteine build up<br />Synthesised by bacteria<br />Not present in plant foods<br />Deficiency takes time, hard to see, irreversible<br />Include fortified foods or supplement<br />
  12. 12. Nutrition panels<br />Worksheet: <br /> Reading food labels to identify good sources of nutrients<br />Break<br />
  13. 13. Vegan food groups<br />Legumes, soya products, nuts and seeds<br />Protein, iron, zinc, fortified with B12, minerals<br />Beans, lentils, peanuts, tofu, tempeh, tvp<br />Soy and calcium fortified products<br />Calcium, protein, magnesium, fortified with vitamin D, minerals<br />Fortified soy, rice, oat, plant-based milks, calcium-set tofu, soy yoghurt<br />
  14. 14. Vegan food groups<br />Quiz!!<br />Which food group do I belong to?<br />Name one distinguishing nutrient I contain.<br />
  15. 15. Serving sizes<br />Legumes, soy products, nuts and seeds<br />100g cooked legumes<br />lentils, chickpeas, baked beans<br />100g rehydrated tvp, tofu, tempeh<br />25g nuts and seeds<br />peanuts, almonds, sunflower seeds<br />
  16. 16. Serving sizes<br />Soy and calcium-fortified products<br />250 mL calcium-fortified milk<br />200 g calcium-fortified soy or non-dairy yoghurt<br />
  17. 17. Planning meals<br />Use the AGHE vegan model to choose foods according to the number of serves you need from each food group<br />This will help you to reach daily nutrient recommendations<br />Worksheet: Diet recall and food groups<br />
  18. 18. AGHE serves<br />Table adapted from Dept. of Health and Ageing and NHMRC, Food for Health: Dietary Guidelines for Australian Adults. 1998, Commonwealth of Australia: Canberra.<br /> Serving recommendations from Benham, A., An adaptation of the Australian core food groups to enable planning of vegan and lactovegetarian diets. Aust. J .Nutrition and Dietetics, 1999. 56: p.22-30.<br />
  19. 19. Planning meals<br />Resource: guide to serving sizes<br />Recipe books<br />Internet <br />Adapting non-vegan recipes<br />Exchange meat ingredient for legume/tofu/tempeh/seitan<br />Use soy cheese, calcium-fortified plant milks<br />Non-dairy oil spreads<br />Egg replacers<br />
  20. 20. Case study: Fran’s food recall<br />Breakfast:<br />3 slices toast and jam<br />glass fresh orange juice<br />Lunch:<br />3 cups salad of raw vegetables<br />Snack:<br />2 apples and 4 fresh dates<br />Dinner:<br />Couscous with roasted vegetables and<br />herbs<br />Dessert:<br />Poached pears and lemon sorbet<br />Which food groups are unbalanced?<br />What main nutrients are lacking?<br />
  21. 21. Case study: Barry’s food recall<br />Breakfast:<br />4 vegie hot dogs, 2 buns, tomato sauce, fortified oat milk<br />Lunch:<br />2 sandwiches, soy deli slices and unfortified soy cheese<br />Snack:<br />Soy nuts and 2 iced fruit bun<br />Dinner:<br />Tofu and potato bake, frozen veg<br />2 slices wholegrain bread<br />Dessert:<br />Soy icecream , peanut butter, crackers<br />Why is this unbalanced?<br />Which main nutrients are lacking?<br />What other problems can you see?<br />
  22. 22. Case study: Sally’s food recall<br />Breakfast:<br />2 slices toast , hummus, mushroom, <br />tomato, avocado<br />glass fortified soy milk, coffee<br />Lunch:<br />Rice with tomato-based lentil and vegetable<br />sauce, 2 small chocolate cookies<br />Snack:<br />Apple, celery and carrot sticks, granola<br />Dinner:<br />Tvp tacos with shredded salad, fortified soy<br />cheese, roast pumpkin<br />Dessert:<br />Cinnamon couscous with raisins , almonds,<br />fortified soy yoghurt<br />
  23. 23. Summary<br />The Australian Guide to Healthy Eating can be adapted to meet vegan needs<br />Be aware of essential nutrients protein, essential fats, iron, zinc, calcium, vitamin D and vitamin B12 that may be lacking<br />Read food labels to determine distinguishing nutrients and fortified products<br />Plan your meals with an emphasis on variety<br />Questions? Evaluations.<br />
  24. 24. References <br />Benham, A., An adaptation of the Australian core food groups to enable planning of vegan and lactovegetarian diets. Aust. J. of Nutrition and Dietetics, 1999. 56: p. 22-30.<br />Cashel, K. and S. Jefferson, The Core Food Groups. 1992, National Health and Medical Research Council: Canberra.<br />Craig, W.J., Health effects of vegan diets. Am J ClinNutr, 2009. 89(5): p. 1627S-1633.<br />Davis, B. and P. Kris-Etherton, Achieving optimal essential fatty acid status in vegetarians: current knowledge and practical implications. American Journal of Clinical Nutrition, 2003. 78((suppl)): p. 640S-646S.<br />Dept. of Health and Ageing, The Australian Guide to Healthy Eating. 1998, Australian Government: Canberra.<br />Dept. of Health and Ageing and NHMRC, Food for Health: Dietary guidelines for Australian adults. 1998, Commonwealth of Australia: Canberra.<br />Dwyer, J., Nutritional consequences of vegetarianism. Annual Review of Nutrition, 1999. 11: p. 61-91.<br />Mann, N., et al., Fatty Acid Composition of Habitual Omnivore and Vegetarian Diets. Lipids, 2006. 41(7): p. 637-647.<br />Mann, J. and A. Truswell, Essentials of Human Nutrition. 3rd ed, ed. J. Mann and A. Truswell. 2007, New York: Oxford University Press.<br />McNulty, H., et al., Homocysteine, B-vitamins and CVD. Proc Nutr Soc, 2008. 67: p. 232-7.<br />Smith, A., E. Kellett, and Y. Schmerlaib, The Australian Guide to Healthy Eating: background information for nutrition educators. 1998, Commonwealth of Australia: Canberra.<br />&quot;You put a baby in a crib with an apple and a rabbit. If it<br />eats the rabbit and plays with the apple, I&apos;ll buy you a<br />new car.&quot;Harvey Diamond, Author, co-author, Fit for Life<br />