Vegan Meal Planning

Welcome

Today we will be investigating:

• Key nutrients in foods.• ‘Veganising’ the Australian Guide to Healthy Eating.• Measuring serving sizes.• Planning balanced meals.• Summary and evaluations.

Icebreaker

http://www.vegetus.org/vegtoon/veg6.htm

strong vegans = strong activists

happy vegans = healthy role models

Stereotypes

Nutrients

Vegan eating patterns may be limiting in:

• Protein• Essential fatty acids• Iron • Zinc • Calcium• Vitamin D• Vitamin B12

Activity: brainstorm

Protein

• Amino acids– essential and non-essential

• Enzymes, cell structure, muscle, collagen• ‘Incomplete’ proteins in plant foods

– each contains different amino acids

• Choose a wide variety of plant foods throughout the day for ‘complete’ proteins

Essential fats

• We need fat! – Polyunsaturated (omega-6) and

monounsaturated

• Omega-3 (alpha-linolenic acids)– DHA and EPA– Flaxseed and micro-algae

• Brain and nerve activity, retina, cell function, inflammatory response

• Increase omega-3 decrease saturated fats

Iron

• Red blood cell function, oxygen transport, metabolism and energy production

• Non-heme iron in plant foods• Harder to absorb when phytates,

polyphenols (tannins) present– spinach, bran, unleavened bread, tea, coffee,

wine

• Increase absorption with vitamin C

• Lentils, chickpeas, fortified cereals and food products, figs, blackstrap molasses.

Zinc

• Enzymes, growth and repair, protein synthesis, immunity, sensory, metabolism, antioxidant systems

• Phytates limit absorption– Present in high-zinc foods such as legumes,

nuts

• Use leavened wholegrain breads, fortified products, legumes, seeds and nuts

Calcium

• Bone remodelling and growth– Prevention of osteoporosis

• Cell function, muscle contraction• Oxalates and salt reduce absorption

• Choose calcium-fortified products – plant-based milks, ‘dairy alternatives’,

cereals

• Eat plenty of green leafy vegetables

Vitamin D

• Naturally lacking in plant foods• Daily UV sunlight exposure will provide needs• Vital role in calcium absorption• May play a role in disease prevention

• Include products fortified with vitamin D

Vitamin B12

• Brain and central nervous system function• Amino acid metabolism

– prevents homocysteine build up

• Synthesised by bacteria– Not present in plant foods

• Deficiency takes time, hard to see, irreversible

• Include fortified foods or supplement

Nutrition panels

Worksheet: Reading food labels to identify good sources of nutrients

Break

Vegan food groups

• Legumes, soya products, nuts and seeds– Protein, iron, zinc, fortified with B12, minerals– Beans, lentils, peanuts, tofu, tempeh, tvp

• Soy and calcium fortified products– Calcium, protein, magnesium, fortified with

vitamin D, minerals– Fortified soy, rice, oat, plant-based milks,

calcium-set tofu, soy yoghurt

Vegan food groups

Quiz!!

Which food group do I belong to?Name one distinguishing nutrient I

contain.

Serving sizes

Legumes, soy products, nuts and seeds

• 100g cooked legumes– lentils, chickpeas, baked beans

• 100g rehydrated tvp, tofu, tempeh• 25g nuts and seeds

– peanuts, almonds, sunflower seeds

Serving sizes

Soy and calcium-fortified products

• 250 mL calcium-fortified milk• 200 g calcium-fortified soy or non-

dairy yoghurt

Planning meals

• Use the AGHE vegan model to choose foods according to the number of serves you need from each food group

• This will help you to reach daily nutrient recommendations

Worksheet: Diet recall and food groups

AGHE serves

Table adapted from Dept. of Health and Ageing and NHMRC, Food for Health: Dietary Guidelines for Australian Adults. 1998, Commonwealth of Australia: Canberra.

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.

Food group & number of serves for adults

Breads & cereals

Vegetable Fruit Legumes, soya products, nuts and seeds

Calcium-fortified products, soy and non-dairy milks

Extras

Women 4-9 (7) 5 2 3 2 0-2

Men 6-12 (7) 5 2 3 2 0-3

Planning meals

Resource: guide to serving sizes• Recipe books• Internet • Adapting non-vegan recipes

– Exchange meat ingredient for legume/tofu/tempeh/seitan

– Use soy cheese, calcium-fortified plant milks– Non-dairy oil spreads– Egg replacers

Case study: Fran’s food recall

Breakfast:3 slices toast and jamglass fresh orange juiceLunch:3 cups salad of raw vegetablesSnack:2 apples and 4 fresh datesDinner:Couscous with roasted vegetables andherbsDessert:Poached pears and lemon sorbet

Which food groups are unbalanced?

What main nutrients are lacking?

Breads & cereals

Vegetable Fruit Legume, soya, nuts, seeds

Calcium-fortified products,

Extras

1 ½ 1 1

3

4

1 2

1 1

2 ½ 5 6 2

Case study: Barry’s food recall

Breakfast:4 vegie hot dogs, 2 buns, tomato

sauce, fortified oat milkLunch:2 sandwiches, soy deli slices and

unfortified soy cheeseSnack:Soy nuts and 2 iced fruit bunDinner:Tofu and potato bake, frozen veg2 slices wholegrain breadDessert:Soy icecream , peanut butter, crackers

Why is this unbalanced?Which main nutrients are

lacking?

What other problems can you see?

Breads & cereals

Vegetable Fruit Legume, soya, nuts, seeds

Calcium-fortified products,

Extras

2 2 1

2 2

1 2

1 2 1 (1)

1 1 1

6 2 0 7 1 (2) 2

Case study: Sally’s food recall

Breakfast:2 slices toast , hummus, mushroom, tomato, avocadoglass fortified soy milk, coffeeLunch:Rice with tomato-based lentil and

vegetablesauce, 2 small chocolate cookiesSnack:Apple, celery and carrot sticks, granolaDinner:Tvp tacos with shredded salad, fortified

soycheese, roast pumpkinDessert:Cinnamon couscous with raisins ,

almonds,

fortified soy yoghurtBreads & cereals

Vegetable Fruit Legume, soya, nuts, seeds

Calcium-fortified products,

Extras

1 1 1 (½ ) 1

1 1 1 1

1 1 1

1 2 1 ½

1 1 1 1

5 5 3 3 (½) 2 ½ 1

Summary

• The Australian Guide to Healthy Eating can be adapted to meet vegan needs

• Be aware of essential nutrients protein, essential fats, iron, zinc, calcium, vitamin D and vitamin B12 that may be lacking

• Read food labels to determine distinguishing nutrients and fortified products

• Plan your meals with an emphasis on variety

Questions? Evaluations.

References • 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.• Cashel, K. and S. Jefferson, The Core Food Groups. 1992, National Health and Medical Research Council: Canberra.• Craig, W.J., Health effects of vegan diets. Am J Clin Nutr, 2009. 89(5): p. 1627S-1633.• 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.• Dept. of Health and Ageing, The Australian Guide to Healthy Eating. 1998, Australian Government: Canberra.• Dept. of Health and Ageing and NHMRC, Food for Health: Dietary guidelines for Australian adults. 1998, Commonwealth of

Australia: Canberra.• Dwyer, J., Nutritional consequences of vegetarianism. Annual Review of Nutrition, 1999. 11: p. 61-91.• Mann, N., et al., Fatty Acid Composition of Habitual Omnivore and Vegetarian Diets. Lipids, 2006. 41(7): p. 637-647.• Mann, J. and A. Truswell, Essentials of Human Nutrition. 3rd ed, ed. J. Mann and A. Truswell. 2007, New York: Oxford

University Press.• McNulty, H., et al., Homocysteine, B-vitamins and CVD. Proc Nutr Soc, 2008. 67: p. 232-7.• Smith, A., E. Kellett, and Y. Schmerlaib, The Australian Guide to Healthy Eating: background information for nutrition

educators. 1998, Commonwealth of Australia: Canberra.

"You put a baby in a crib with an apple and a rabbit. If it

eats the rabbit and plays with the apple, I'll buy you a

new car." Harvey Diamond, Author, co-author, Fit for Life