nutrient density and plant-based eating · 2020-07-02 · nutrient density and plant-based eating...

Nutrient Density and Plant-Based Eating

Positive Choice Integrative Wellness Center 1

1 Positive Choice Integrative Wellness Center


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Today’s Agenda

Mindfulness Nutrition Thoughts Exercise Goals

ü Explore the nutrient density of food with an emphasis on health providing nutrients

ü Discuss micronutrients in maintaining health and wellness and preventing disease

ü Discuss phytonutrients in maintaining health and wellness and preventing disease

ü Discuss water and fiber in maintaining a health and wellness and preventing disease

ü Describe the health and weight management benefits of a plant-based dietary pattern

Positive Choice Integrative Wellness Center2

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Check-In

How are you?

How was applying Macronutrients and Building a Balanced Plate this past week?

What were some successes/challenges in this past week?

What’s on your mind?

and or


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Positive Choice Integrative Wellness Center

Minute of Mindfulness

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Nutrient Density

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↓Calories↓Total and Saturated Fat

↓Refined Carbohydrates ↓Sugar ↓Sodium

↓Chemicals↓Preservatives↓Artificial Ingredients


↑Healthy Fat↑Complex Carbohydrates

↑Protein ↑Vitamins↑Minerals

↑Phytonutrients↑Fiber↑Water

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Food for thought: Only 3 of these 6 necessary nutrients do not provide energy, or calories, can you guess which 3?

Micronutrients

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Every ‘Body’ Needs 6 Main Nutrients Daily:ü Carbohydrates

ü Fat ü Proteinü Vitaminsü Mineralsü Water


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Food for thought: Only 3 of these 6 necessary nutrients do not provide energy, or calories, can you guess which 3?

Micronutrients

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Every ‘Body’ Needs 6 Main Nutrients Daily:ü Carbohydrates

ü Fat ü Proteinü Vitaminsü Mineralsü Water


B12

IronFe+

H2O

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Micronutrients: Vitamins


B12C B1

B2

B3

B6

2 Classifications: ü Water Soluble

ü Antioxidant:• Vitamin C

ü Fat Soluble ü Antioxidant:

• Vitamin A• Vitamin E

Folate

Choline

Biotin

EA

D

B5

K

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Micronutrients: Minerals


Ca+Na+Mg+

ZincCl-

K+Main Classifications:

üMacromineralsüMicrominerals ü Trace Minerals

ü Antioxidant:• Copper• Manganese• Selenium• Zinc

Phosphorous

Copper

Selenium

ManganeseIron

Sulfur

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Micronutrients: Vitamin and Mineral Supplements ?

Nutrition Note: To prevent toxicity, do not exceed 100% of the %DV (Daily Value) on your Supplement Facts label unless recommended by your doctor.

General Dietary Supplement Recommendations:ü Eat a balanced diet. ü Tell your doctor about your dietary supplement intake. ü Take supplements appropriately, safely, and effectively. üUnderstand supplement claims.

Male50+Female

30+

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Water

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Hydration is Important!ü Nutrient digestion and delivery ü Cellular waste excretionü Electrolyte and pH balance ü Temperature regulation

Some Signs of Dehydration: üHeadacheü Fatigue ü Light-Headed


Adult Males:125 oz. or 15-16 cups/day

Adult Females:91 oz. or 11 cups/day

Food for Thought: How can staying adequately hydrated help with weight management?

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Plant Power: Phytonutrients

Genistein (Soy Isoflavone)

What are Phytonutrients (aka, ‘phytochemicals’)?

ü Biologically active nutrients found only in plants foods:ü Fruits, vegetables, legumes, whole grains, herbs, spices, teas

ü There are 1000’s of phytonutrients!

ü Health promoting and disease preventing:ü Anti-oxidant: neutralizes free radicals, ↓ cancer riskü Anti-atherosclorotic: ↓ cholesterol, reducing heart disease riskü Anti-estrogenic: mimics estrogen in menopause, ↓ osteoporosis risk

Quercetin (Flavonol in Tomato)

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Food Color Phytonutrients Best Food SourcesGreen Thiocyanates, indoles, lutein, zeaxanthin,

sulforaphane, isothicyanatesCabbage, beet greens, collard greens, arugula, broccoli, Brussels sprouts, kale, mustard greens.

Yellow Limonene Lemons and other citrus fruits.

Orange Carotenes Mangos, carrots, apricots, cantaloupe, peppers, squash, sweet potatoes, yams, pumpkins.

Red Lycopene Tomatoes, watermelons, pink grapefruit.Purple, Orange, Red Resveratrol, ellagic acid, cyanidin, quercetin Red wine, grapes, grape juice, strawberries,

raspberries, tomatoes.

Brown Genistein, phytosterols, saponins, protease inhibitors

Soybeans, mung beans, peanuts, dried beans.

White Allium, allyl sulfide, quercetin Chives, leeks, garlic, onions, apples.


Phytonutrients: Know your Colors

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Anti oxidants

Free Radicals:ｘ Cause damage to healthy cells.

ｘ Can multiply causing disease.

ｘ Interferes with nutrient metabolism in cells.

ｘ Accelerates the aging process.

Antioxidants:ü Vitamins, minerals, and phytonutrients abundant in

in plant foods.

ü Stabilizes, neutralizes, and disposes of free radicals limiting the damage to cells and health.

ü Supports healthy metabolism, immunity, and aging.

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Plant Power: FiberFound In:

üWhole-grains, legumes (beans, peas, lentils, peanuts), vegetables, fruits, nuts and seeds.

Two Main Types: ü Solubleü Insoluble

Beneficial for:ü Satiety and WeightüNutrient Intake/Absorption üDigestive Healthü Brain and Behavior

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What is a Whole Grain?


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Plant Power: Whole vs. RefinedWhole Refined

100% Whole Wheat Bread Wheat BreadBrown Rice White RiceOrange Orange JuiceCarrots Carrot JuiceVegetables Vegetable BrothOlives Olive OilFlax Seeds Flax Oil Nuts Nut Milk

Food for Thought: What has been removed from these foods? Should all refined foods be avoided? What are some other refined foods?

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Plant Power: Fiber Recommendations

Nutrition Note: Fiber can bind to nutrients and ↓ absorption (glucose, fat) but too much fiber can ↓ absorption of beneficial minerals (calcium, magnesium, iron, zinc, and chromium).

Age Males Females Pregnancy Lactation18-50 yrs. >38 g/day >25-26 g/day >28 g/day >29 g/day>51 yrs. >30 g/day >21 g/day N/A N/A

Food for Thought: How can eating a good balance of fiber-rich foods help with weight management and health?

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Focus on Fitness

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Plant-Based Eating

Eat food, not too much, mostly plants.- Michael Pollan

Food, Agriculture, and Health Writer

Food for Thought: Can food be medicine? Can food prevent or treat disease, including obesity?

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Plant-Based Eating What is a Plant-Based Diet?

Lacto-Veg

etaria

n

Ovo-Veg

etaria

n

Pesca

tarian

Lacto-ovo

-Vegeta

rian

‘Flexita

rian’

Vegan + Vegan + Vegan + Vegan +

Vegan

← +


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Legumes + Whole Grains Legumes + Seeds Split Pea & Whole-Barley Soup Hummus (Chickpeas & Tahini)

Combing Vegan Proteins

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Nutrient Density: Plant vs. Animal Foods

Protein Foods

Mostly Saturated Fat(Cholesterol)

Mostly Unsaturated Fat(Phytosterols)

CompleteProtein

IncompleteProtein

Fiber Phytonutrients

Meat ✓ ✓

Eggs ✓ ✓

Dairy ✓ ✓

Seafood ✓ ✓

Soy Products ✓ ✓ ✓ ✓

Legumes ✓ ✓ ✓ ✓

Nuts/Seeds ✓ ✓ ✓ ✓

Whole Grains/Cereals ✓ ✓ ✓ ✓


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Whole Food, Plant-Based Eating Vegetarian ‘Margherita’ (Mozzarella, Tomato, Basil) Vegan Gluten-Free

‘Cheese’ and ‘Pepperoni’


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Whole Food, Plant-Based Eating

House Veggie Burger w/ Fries & Pomegranate Iced Tea1,290 Calories, 43 g Fat, 24 g Protein,

82 g Sugar, 2,210 mg Sodium, 15 g Fiber

House Veggie Burger w/ Carrots & Plain Iced Tea 720 Calories, 29 g Fat, 19 g Protein,

15 g Sugar, 1,040 mg Sodium, 12 g Fiber


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Serving Size vs. Portion Size

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Nutrition Note: Portion Distortion is the increasing food serving sizes that then become a ‘normal’ portion size. Look at how pizza serving sizes have changed!


Food for Thought: How has portion distortionaffected your ‘normal’ eating pattern and weight?

12 oz.

20 years ago, for 2 slices, I was 500 calories!

Today, for 2 slices, I am 850 calories!

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Note on Nutrition

Focus on Fitness

Nutrition: __________________________________________________________________

Fitness: ___________________________________________________________________

Mindfulness: _______________________________________________________________

Other: _____________________________________________________________________

Minute of Mindfulness

SMART Goals

Make your goals Specific, Measurable, Action-oriented, Realistic and Time-limited

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Digestive Health: The Microbiome-Gut-Brain Axis

Next Week!

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nutrient density and plant-based eating · 2020-07-02 · nutrient density and plant-based eating...

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