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B E N E F I T S O F P L A N T B A S E D E AT I N G – PA G E 8• HEART HEALTH• IMMUNE FUNCTION• WEIGHT MANAGEMENT

A plant-based lifestyle consists of food derived from plants such as fruits, vegetables, beans, nuts and seeds. A diet rich in plant-based

foods and low in animal proteins may significantly benefit your health and improve your quality of life!

P L A N T - B A S E D L I F E S T Y L E S

P L A N T B A S E D E AT I N G – PA G E 6• WHAT ARE THE DIFFERENT BRANCHES OF VEGETARIANISM?• RECOMMENDED FOODS AND NUTRITIONAL BENEFITS

P R O T E I N – PA G E 3• WHAT ROLE DOES PROTEIN PLAY IN THE BODY• HOW TO AVOID NUTRIENT DEFICIENCIES• PLANT-BASED SOURCES OF PROTEIN• HOW MUCH PROTEIN DO I NEED?

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P R O T E I N ’ S R O L E I N T H E B O D YProtein is the building block for various parts of the body, such as our muscles, bones, skin and hair. Protein molecules make up enzymes that facilitate important chemical processes within the body.

Each type of protein has a unique group that is called an amino acid; these groups are essential for chemical processes to take place in our bodies. There are nine specific amino acids that we must ingest through protein-rich foods because our bodies cannot make them.

H O W M U C H P R O T E I N D O I N E E D ?Most adults (18-50 years old) require 50-80 grams of protein per day. Protein needs also vary based on activity level. Moderate to heavy physical activity will require a higher daily protein intake.

A simple way to estimate your daily protein needs is to multiple your body weight in pounds by .36 grams. For example, .36 grams x 150 lbs. of body weight = 54 grams of protein per day.

Protein Basics

Protein is often a hot topic for vegetarians and vegans alike. When following a plant-based diet, it is crucial to understand why we need

protein, and where it comes from.

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V I TA M I N B - 1 2Vitamin B-12 is found in animal proteins such as dairy, poultry, fish and red meat. Vitamin B-12 aids in red blood cell formation, cell metabolism, nerve function and the production of DNA. B-12 supplementation may be necessary if your diet omits all animal proteins. A B-12 supplement is best absorbed under the tongue or via injection directly into muscle tissue.

V I TA M I N DVitamin D, also known in the sunshine vitamin, is found in very few foods. Good food sources of vitamin D include fatty fish and eggs. Additionally, some foods such as cereal and milk are fortified with vitamin D. A daily or weekly supplement can help prevent deficiencies.

C A L C I U MCalcium's main function it to keep our bones and teeth strong. It's a common misconception that calcium is only found in dairy products. Leafy greens, sardines, soybeans and fortified cereals and grains are just a few foods that also contain high levels of calcium.

Possible Nutrient Deficiencies

Although a plant-based diet can meet 100% of your nutritional needs, you should be aware of a few common nutrient deficiencies. The most

common deficiencies include vitamin B-12, vitamin D and calcium. Eating a diet rich in these nutrients, or supplementing with vitamins and

minerals, will help prevent these deficiencies.

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Sources of Protein

PLANT-BASED SOURCES OF PROTEIN

FOOD ITEM SERVING SIZE AMOUNT OF PROTEIN (g)

Beans/Lentils 1 cup (cooked) 15-18

Tofu 4 oz 10

Nuts ¼ cup 4-6

Seeds ¼ cup 6-10

Edamame 1 cup (cooked) 18

Peas 1 cup (cooked) 16

Whole grains 1 cup (cooked) 5-9

Nutritional Yeast ¼ cup 6

Green Vegetables 6 oz (raw) 2-4

Protein Powder ½ -1 scoop (depending on brand)

10-30

Spirulina 2 Tbsp 8

Veggie Burger 1 patty 15-20

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It’s easier than one might think for vegetarians to meet their protein needs, even if they choose to eliminate eggs and dairy products. Thanks to plant-based proteins and meat alternatives, getting enough protein

can be deliciously easy.

P R O - T I P S✓ Start your day by adding protein powder in a breakfast smoothie or oatmeal.

Recommended brands: Aloha, Vega, Orgain

✓ Travel with nuts and seeds for a quick protein rich snack on the go.

✓ Try adding whole grains, bean or lentils on a salad for added flavor and texture.

✓ Top your popcorn or pretzels with nutritional yeast for a cheesy flavor.

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Branches of Vegetarianism

TYPE OF DIET FOODS CONSUMED FOODS RESTRICTED

VEGAN Fruits, vegetables, whole grains, starchy vegetables, beans, lentils, legumes, heart healthy fats

Red meat, Poultry, fish, eggs, dairy, animal byproducts (honey, gelatin)

LACTO-OVO Eggs, dairy, fruits, vegetables, whole grains, starchy vegetables, beans, lentils, legumes, heart healthy fats

Poultry, fish, red meat

PESCATARIAN Fish, eggs, dairy, fruits, vegetables, whole grains, starchy vegetables, beans, lentils, legumes, healthy fats

Red meat and poultry

PESCO-POLLO Chicken, fish, eggs, dairy, fruits, vegetables, whole grains, starchy vegetables, beans, lentils, legumes, healthy fats

Red Meat

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There are many variations of plant-based diets. Lacto-ovo and Pescatarian diets allow for minimal animal products while a Vegan diet

omits animal products completely.

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✓ FRUITS AND VEGETABLES Fruits and vegetables are a vital part of a healthy and complete diet, packed with antioxidants, phytochemicals and fiber. Composed of mostly water, fruits and veggies also help to meet your daily hydration needs. Each fruit and vegetable color group has a unique set of nutritional qualities. It is key to eat the rainbow to optimize your health.

✓ BEANS, LENTILS AND LEGUMESBeans, lentils and legumes are super foods, rich in protein and complex carbohydrates. They aid in blood sugar control, help to lower cholesterol levels, and increase satiety. Beans, lentils and legumes contain a mixture of protein and carbohydrates, making them the perfect post workout snack.

✓ NUTS, SEEDS AND OILSNuts, seeds and oils are rich in monounsaturated and polyunsaturated fats. Fat from these sources of food raise HDL (“good”) cholesterol while lowering LDL (“bad”) cholesterol and overall fat stores.

Unsaturated fat is divided into two main categories:• Monounsaturated: Nuts, seeds, avocados, canola & olive oil• Polyunsaturated: Sunflower seeds, soybean/tofu, flaxseeds, walnuts, salmon, trout,

sardines

✓ SOY-BASED PROTEINSoy based proteins are a great alternative to animal proteins. These foods are high in protein and rich in potassium, magnesium, iron, calcium, vitamin B6, folate, riboflavin (B2) and thiamin (B1). Some examples of soy-based proteins include tofu, tempeh, edamame and soymilk. Although soy is a controversial topic, it is safe to consume in moderate amounts.

Nutritional Benefits

In addition to aiding in weight management, plant-based foods provide a plethora of other nutritional benefits. Use the list below to discover

what your favorite foods are adding to your health.

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P R O T E C T I O N F R O M H E A R T D I S E A S E• Animal proteins, specifically red meat, contain high amounts of cholesterol and saturated

fat. This may lead to plaque buildup and blockages in the arteries resulting in restricted blood flow to the heart. Foods high in saturated fats also lead to elevated LDL levels, commonly referred to as “bad cholesterol”.

• Plant based proteins have ZERO cholesterol and are virtually fat free. Plus, the fiber found in plant-based foods binds to cholesterol molecules in the body, resulting in a lower LDL and decreased total cholesterol.

S T R O N G E R I M M U N E S Y S T E M• Foods derived from plants are high in phytonutrients: natural chemicals that fight germs,

fungi and other natural threats. Fruits and vegetable also contain antioxidants which bind to free radicals. The 3 main antioxidants are beta-carotene, vitamin C and vitamin E.

• Loose free radicals in the body could potentially result in cancer and other chronic diseases. In fact, colon cancer and breast cancer are just two forms of cancer linked directly to diet.

Health Benefits

Following a plant-based diet may decrease the risk of heart disease, cancer, and diabetes. Adhering to a plant-based lifestyle may even help

with weight loss and maintenance.

ANTIOXIDANT PLANT-BASED FOOD CONTAINING ANTIOXIDANT

BETA-CAROTENE Apricots, asparagus, beets, broccoli, melon, carrots, green peppers, kale, mangoes, peaches, pumpkin, squash, spinach, sweet potato, tomatoes, and more

VITAMIN C Berries, broccoli, Brussel sprouts, cauliflower, grapefruit, melon, kale, kiwi, mango, nectarine, orange, papaya, snow peas, sweet potato, strawberries, tomatoes, and peppers

VITAMIN E Broccoli (boiled), avocado, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach (boiled), and sunflower seeds

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W E I G H T M A N A G E M E N TAlthough the calories between plant based and animal proteins are similar, the fat content in plant-based diets is significantly lower. Because fat is more calorie dense than both carbohydrates and protein, it contributes a larger proportion of calories per serving. Individuals following a plant-based diet naturally consume 300-500 fewer calories per day.

H I G H F I B E R M E A N S I N C R E A S E D S AT I E T YFruits, vegetables, beans, lentils and whole grains are composed of insoluble and soluble fiber. Fiber is known to delay gastric emptying, meaning it will physically sit in your stomach longer. The delayed emptying keeps you fuller longer.

Health Benefits

ANIMAL VS PLANT BASED PROTEINS

FOOD ITEM SERVING SIZE CALORIES FAT

LEAN MEATSPoultry, White Fish

MEDIUM FAT MEATSBeef, Pork, Lamb

4 oz

200-300

300-500

10-20g

20-30g

PLANT BASED PROTEINSBeans, Lentils, Tofu

1 cup 50-200 Less 5g

ANIMAL VS PLANT BASED DAIRY

FOOD ITEM SERVING SIZE CALORIES FAT

FULL FAT DAIRYMilk, Cheese, Yogurt

1 cup 150 5-10g

PLANT BASED DAIRYAlmond or Soy

1 cup 30-60 Less 5g

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Recipes

I N S T R U C T I O N S1. Sauté greens beans in a bit of olive oil in a wok or large frying pan.2. In a small bowl, whisk together honey, soy sauce, sriracha, lime juice & sesame oil, add to veggies.3. Stir in Beyond Meat chicken strips and cruciferous crunch mix.4. Season with salt & pepper, to taste.5. Remove from heat once chicken is heated through. Mix in edamame. Top with sunflower seeds and serve.

S W E E T N ' S P I C Y S T I R - F R Y

SERVING SIZE: 1/3 of recipe

SERVINGS PER RECIPE: 3

ONPOINT CONVERSION: 1/2 protein, 1 starch, 1 vegetable, 1 fat, 1 condiment

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I N G R E D I E N T S• 2 cups green beans• 3-4 cups Trader Joe's cruciferous crunch blend• 1 bag Beyond Meat chicken strips (or 8 oz grilled chicken)• 1 tbsp soy sauce• 1 tsp sesame oil• 1/2-1 tsp sriracha• 1 tbsp honey• 1/2 lime, juiced• Salt + pepper, to taste• 1 1/2 cups steamed edamame• 1 tbsp sunflower seed

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Recipes

I N S T R U C T I O N S1. Toss all ingredients for Chickpea Quinoa Salad in a large bowl.2. Whisk together vinaigrette ingredients, pour over salad and mix to combine.

C H I C K P E A Q U I N O A S A L A D

SERVING SIZE: 1 cup

SERVINGS PER RECIPE: 4

ONPOINT CONVERSION: 1 Starch, 1 Vegetable, 1 Fat

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I N G R E D I E N T S• 1 cup cherry tomatoes, diced• 1 cup English cucumber, diced• 1 green pepper, seeded and diced• 1/2 red onion, diced• 1 can chickpeas, drained and rinsed• 1 1/2 cup quinoa, cooked and chilled

Lemon Vinaigrette:

• 3 tbsp extra virgin olive oil• 1 tbsp apple cider vinegar• 2 tbsp fresh lemon juice• salt + pepper, to taste• 1/2 teaspoon dried basil• chili flakes (optional)

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Conclusions

T A K E A W A Y S

✓ WHAT ARE THE HEALTH BENEFITS OF A PLANT BASED DIET? Adhering to a plant based-lifestyle has been shown to increase heart health and immune function. Plant-based foods are high in antioxidants, phytochemicals, and fiber. Because fiber aids in satiety, individuals leading a plant-based lifestyle may also have an easier time maintaining a healthy weight!

✓ WHAT ARE THE DIFFERENT VARIATIONS OF PLANT BASED EATING? There are different tiers of plant-based eating; ranging from no red meat to a complete elimination of all animal products. The main branches of vegetarianism include Lacto-ovo, Pescatarian and Vegan. All variations focus on whole foods rich in nutrients to optimize your nutrition and health.

✓ WILL I BE ABLE TO MEET MY PROTEIN NEEDS?You can absolutely meet your protein needs! Finding a balance of plant-based proteins such as tofu, beans, lentils, legumes, nuts and seeds is key in meeting your daily protein needs. In addition to protein, meeting other nutrient needs like vitamin B-12, calcium, and vitamin D are critical to leading a healthy lifestyle.

OnPoint is not a medical organization and does not provide medical advice or medical diagnosis. Nothing contained in OnPoint ’s program materials or website should be construed as such advice or diagnosis. The information and reports generated by OnPoint should not be interpreted as a substitute for physician consultation, evaluation, care or treatment. . OnPoint does not assume any special or heightened duty to You like that of a physician or medical provider.

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