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fat has more than twice the amount of calories as carbohy- drates or proteins. It may not seem possible to enjoy a meat and dairy-free meal, but open yourself to the many exciting possibilities.
Think of some of the plant-based foods that we all love: rice, beans, potatoes, yams, various grains, etc. then get creative with low-fat toppings. Don’t forget to add in some fruits and vegetables. Here are a few ideas for whole food, plant-based, low-fat, healthy meals: Baked potatoes or yams topped with salsa, hummus, or black beans. Rice mixed with low-fat coconut milk and red or green curry. Potato wedges lightly steamed then baked at 425 degrees for 20-25 minutes make tasty oil- free French fries that can be dipped in sauce of choice like Thai sweet chili sauce, BBQ sauce, etc. Veggie pizza – hold the cheese! Pasta with marinara sauce. Homemade soups loaded with vegetables and a grain (barley, rice, etc). Hash browns made on a griddle with no oil turn out great! Top with ketchup, salsa, or BBQ sauce. Enchiladas stuffed with black beans, sautéed spinach, pureed yams, topped with red or green chile (hold the cheese and sour cream). Explore ethnic foods, which have many vege- tarian options. Rice and bean tacos on steamed corn tortillas with salsa. Veggie burgers made of brown rice, black beans, and yams (many online recipes). Mashed potatoes made with almond milk and fat free gravy (recipes online). Sauté vegetables in vegetable broth or low salt soy sauce rather than oil. Dietary Concerns of a Plant-Based Diet
Where do I get my protein? The Recommended Dietary Allowance (RDA) is 0.8 grams per
kilogram of body weight; calculate by multiplying your weight in pounds by 0.36 (Harvard Health Blog, 2017). This amount
is easily attainable by eating a well-balanced plant-based diet.
Aren’t potatoes fattening? Potatoes have gotten a bad rap as being a “white” or “bad” carb; however, po- tatoes contain 33 nutrients including potassium, vitamin C, vitamin B6, mag- nesium, and fiber with trace amount of fat (USDA, 2016)! There is a reason people love potatoes – they are a natural fit for our bodies’ nutritional needs.
What about calcium? The RDA of calcium in the age group of 19-50 is 1,000 mg per day, increasing
to 1,200 as age progresses (NIH, 2016). Keep in mind, prevention of osteopo- rosis is also dependent upon weight-bearing exercise. Plant-based sources of calcium include broccoli, Brussels sprouts, butternut squash, carrots, cau- liflower, collards, kale, and sweet potatoes, beans, corn tortillas, figs, as well as calcium-fortified products such as soy milk, orange juice, and tofu. Again, meeting requirements is attainable on a plant-based diet.
Vitamin B12 deficiency Eating a plant-based diet may possibly cause a vitamin B12 deficiency.
Animals obtain vitamin B12 from eating microbes in dirt, and in turn, people eating animals obtain vitamin B12. Dr. Shivam Joshi recommends 250 micrograms daily or 2,500 micrograms in a once-a-week dose (Forks Over Knives, 2017).
For more information explore the links listed below. There are many online resources
for education and cooking tips including
Youtube.com for demonstrations. Discuss any dietary changes with your physician, especially if you have a chronic disease such as kidney disease or diabetes.
CDC. (2017.) Heart disease fact sheet.
https://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_heart_disease.htm. Forks Over Knives.
(2017.) Why every vegan and vegetarian needs vitamin B12.
https://www.forksoverknives.
com/every-vegan-vegetarian-needs-vitamin-b12/. Harvard Health Blog. (2017.) How much protein do you need every day?
https://www.health.harvard.edu/blog/ how-much-protein-do-you-need-every-day-201506188096. NIH. (2016.) Calcium.
https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/. NIH. (2017.) What are the risk factors for heart disease?
https://www.nhlbi.nih.gov/health/educational/hearttruth/ lower-risk/
risk-factors.htm. Ornish Lifestyle Medicine. (2017.) Nutrition.
https://www.ornish.com/proven-program/nutrition/. PCRM. (n.d.) Dietary guidelines to prevent and reverse heart disease.
http://pcrm.org/sites/default/files/pdfs/ Dietary-Guidelines-for-CVD-Treatment-and-Prevention.pdf. USDA. (2016.) Potatoes.
https://ndb.nal.usda.gov/ndb/foods/show/3080. High resolution Sustainable Power Plate graphic:
http://www.pcrm.org/health/diets/pplate/dietary-guidelines-usda-sustainable-power-plate source
www.pcrm.org Link that grants permission. I also received an email granting permission but must credit
www.pcrm.org http://www.pcrm.org/factsheets
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