Good morning and Happy Saturday, Vegalicious Ones!
The following article is written by Shauna Schultz, RD. I’ve gotten her permission to share it with you all. Next week, I’m working as a substitute for Shauna as she is moving to California – so I will be speaking and doing a cooking demo promoting a plant-based diet!
Enjoy!
Plant-based diets are gaining momentum and for good reason: they’re easy on the environment, kind to animals and help prevent and manage chronic disease. According to the most recent Harris Interactive survey through the Vegetarian Resource Group, 5% (16 million) Americans are vegetarian, with half identifying as vegan. This number has nearly doubled since their last poll in 2009, and 33% state they are eating vegetarian and vegan meals more often. However, even with the increase in plant-based diets and meals, myths still persist over nutritional adequacy (or inadequacy). Below are five common concerns and how you can meet your needs through whole, plant-based foods.
How do you get enough protein?
Gone are the days of protein combining to make “complete” proteins. Eating adequately with a variety of protein-rich plant foods throughout the day will ensure you meet your needs. Protein is abundant in plant foods and most people are surprised to learn they are getting much more protein than required (a 150 pound person needs 61 grams/day). This is equivalent to one cup cooked oatmeal, one cup soymilk, one cup lentils, three ounces tempeh and two tablespoons peanut butter. Include at least three servings of legumes (beans, peas, lentils, soy, peanuts) as part of your daily protein intake to ensure adequate lysine.
Surely you aren’t getting enough calcium!
Dairy isn’t the only source of calcium. In fact, plants provide plenty of calcium and promote good bone health overall. Plant-based milks provide a convenient 300 mg or more per cup and plenty of whole foods provide calcium as well. You’ll find 179 mg in one cup cooked kale, 111 mg in two tablespoons almond butter, 88 mg in one tablespoon unhulled sesame seeds, 126 mg in one cup navy beans and 200-400 mg in four ounces of calcium-set tofu.
Don’t you worry about iron?
Iron deficiency isn’t more common among vegans and vegetarians than non-vegetarians. However, the Institute of Medicine has set the recommended intake almost two times higher for vegetarians and vegans because the iron in plant foods isn’t as readily absorbed. Don’t let this deter you though–iron is easily found in plants and consuming vitamin C-rich foods at the same time can enhance absorption by up to four times! Sprouting and fermenting also increase bioavailability. Excellent sources of iron include: pumpkin seeds (5.2 mg per ¼ cup); chickpeas (4.7 mg per one cup); blackstrap molasses (3.6 mg per one tablespoon); and iron-fortified cereal can have up to 18 mg per serving.
What about heart healthy Omega-3s?
Adequate intake is easy with concentrated sources of Omega- 3s like chia seeds (four grams per two tablespoons), ground flaxseeds (3.2 grams per two tablespoons), hempseeds (1.7g per two tablespoons) and walnuts (2.6 grams per ¼ cup). Add them to smoothies, cereals, muffins or salads. Vegan supplements with DHA and EPA are also available.
Plant-based eating is too expensive!
Any type of eating plan can be expensive! Pound for pound, plant proteins are far less expensive than animal protein and provide more nutrient-density. Beyond protein, there are many ways to save money, such as buying foods that are local and in-season, meal planning and cooking at home, buying in bulk (dry beans, grains, oats), reducing the use of convenience and processed foods and growing your own food.
Shauna Schultz is a registered dietitian and owner of Catch Your Veggies, where she currently offers nutrition counseling, consulting and plant-based cooking classes. She can be reached at rdshauna@gmail.com.
Thank you, Shauna and Happy Moving!
