shifting towards plant-based eating turning theory into reality · 2019-09-30 · © lynne garton...
TRANSCRIPT
© Lynne Garton
Shifting Towards Plant-based Eating
– Turning Theory into Reality
Lynne Garton BSc (Hons) RD
Consultant Nutritionist and Registered Dietitian
www.alimenta.co.uk
@dietlg
© Lynne Garton
Overview…
Current nutritional status of the nation
Why plant-based eating?
Plant-based eating in practice
© Lynne Garton
Key UK Adult Nutritional and Dietary
Recommendations and Achievements
Nutrient Recommendation Current Intake* Recommendation
Achieved?
Total fat (% food
energy)
≤ 35% 35%
Saturated fat (% food
energy)
≤ 11% 12.6% x
Fibre g (NSP)
(SACN)**
18g/ day
30g/ day
13.7 – 13.9g/ day
~18g/ day
x
Fruit and Vegetables At least 5 x 80g
portions/ day
4.1 x 80g portions/ day x
Red and Processed
Meat
70g/ day 71g/ day ()
Whole-grains 3+ portions/ day 1.25 portion/ day*** x
* National Diet and Nutrition Survey: headline results from years 1 to 4 combined (2008/09 – 2011/12)
** SACN; Carbohydrates and Health 2015
***Mann, KD, et al (2015) Br J Nutr;1-9
© Lynne Garton
Proportion of UK Adults Meeting the
Recommendations
30%
16% 17%
56%
50%
20%
0
10
20
30
40
50
60
70
80
90
100
F&V* Fibre* Whole grains** Red meat* Total fat* Saturated fat*
%
* National Diet and Nutrition Survey: headline results from years 1 to 4 combined (2008/09 – 2011/12)
** Mann, KD, et al (2015) Br J Nutr;1-9
© Lynne Garton
Major Foods Contributing to Adults Saturated Fat
Intake
24%
22%
5%
Meat and meatproducts
Dairy
Butter
National Diet and Nutrition Survey: headline results from years 1 to 4 combined (2008/09 – 2011/12)
© Lynne Garton
Major Nutritional and Dietary Challenges…
Reducing Saturated Fat Improving the Fat Quality
Increasing Fibre (Wholegrains, Fruit and Vegetables) Reducing Meat and Meat Products
© Lynne Garton
Nutritional Rational for Eating More
Plant-based Foods
Population studies have found plant-based
eating is associated with a better nutritional
intake in line with recommendations
Nutritional benefits not just due to the
absence of animal foods but also the inclusion
of a wide variety of important plant-foods
No need to completely exclude animal foods, but plant foods should be at the core
© Lynne Garton
Average daily intake of selected nutrients in the
AHS-2 study
Rizzo NS, et al (2013) J Acad Nutr & Diets 113(12); 1610
© Lynne Garton
Food & Nutrient Intakes According to Pro-
Vegetarian Eating Patterns+ve weighting given to
• Fruit
• Vegetables
• Nuts
• Cereals
• Legumes
• Olive oil
• Potatoes
-ve weighting given to
• Added animal fats
• Eggs
• Fish
• Dairy products
• Meats or meat
products
TOTAL SCORE 12 -60
Martinez-Gonzales, et al (2014) Am J Clin Nutr, 100(S1);320S
© Lynne Garton
International Dietary Support
© Lynne Garton
Consumer’s Readiness to Eat a Plant-
Based Diet…
Lea EJ, et al (2006) Eur J Clin Nutr: 60(3):342-51
58%
14%
28% MORE
• F & V
• Nuts & seeds
• Wholemeal bread
• Cooked cereals
LESS
• Meat (white & red)
• Dairy
• White bread
Higher Barrier Scores
- Information barriers
- Family & personal Barriers
- Convenience Barriers
- Health barriers
Higher Benefit Scores
- Well-being benefits
- Weight and health benefits
- Convenience and financial
benefits
58%14%
28%
© Lynne Garton
Shifting Dietary Practice… Step by Step
Define Plant-based Eating
Discuss Benefits
Overcome Barriers
Provide Practical Info
Set SMART Goals
STEP 1
STEP 2STEP 3
STEP 4
STEP 5
© Lynne Garton
STEP 1: Define Plant-based Eating…
FRUITS AND VEGETABLES
WHOLEGRAINS
PULSES – INCLUDING
SOYA
NUTS AND SEEDS
© Lynne Garton
STEP 1: Principles of Plant-based Eating
Eat more plants foods, e.g. fruits, vegetables,
wholegrains, legumes, nuts and seeds
Eat a variety of foods – have a colourful plate
Waste less food
Moderate your animal food consumption – enjoy
other sources of proteins such as peas, beans and
nuts
Buy foods that meet a credible standard
Eat fewer highly processed foods and foods high in
fat, salt and sugar
© Lynne Garton
Step 2: Discuss Benefits
Well-being
Weight & Health
Ethical
Convenience &
Financial
Lea E.J, et al. (2006) Eur J Clin Nutr 6(3):342-51
© Lynne Garton
Step 3: Overcome Barriers…
Cost
Nutritional
Adequacy/ Health
Information
Practical skills
Lea E.J, et al. (2006) Eur J Clin Nutr 6(3):342-51
© Lynne Garton
Nutrition & Health Barriers…
Macdiarmid JI, et al (2012) Am J Clin Nutr;96:632–9 : Scarborough P (2012) EJCN66,710–715 : Livewell Report (2011)
http://assets.wwf.org.uk/downloads/livewell_report_corrected.pdf : Livewell for LIFE http://livewellforlife.eu/wp-
content/uploads/2013/02/A-balance-of-healthy-and-sustainable-food-choices.pdf :Friel, et al (2009) Lancet;374:2016–25 :
Aston LM, et al (2012); BMJ Open;2:e001072 : J Acad Nutr Diet. (2015);115 (5):801-10
Appropriately planned
plant-based diets are
healthy, nutritionally
adequate and provide
environmental benefits
© Lynne Garton
Cost Barriers…
Healthy plant-based diets are not necessarily more expensive
Meat/ animal protein tends to be the most expensive part of the
meal
Plant Sources (cost/ 100g) Animal Sources (cost/
100g)
Tofu £0.38 Chicken breast fillet £0.60
Soya mince £0.33 Lean mince £0.60
Unsalted mixed nuts £0.85 Beef steak £1.50
Lentils (canned) £0.14 Eggs £0.30 (2 eggs)
Baked beans £0.10 Mature cheddar £1.00
Source: www.mysupermarket.co.uk – Tesco. Accessed Nov. 2015
© Lynne Garton
Cost Barriers…
UKLivewell Plate
£28.40/wk
(£32.12/wk)
FRANCELivewell Plate
€4.36/d
(€4.90/d)
SPAINLivewell Plate
€3.479/d
(€3.479/d)
SWEDENLivewell Plate
44.07 SEK/d
(44.64 SEK/d)
www.livewellforlife.eu
© Lynne Garton
STEP 4: Provide Practical Information…
• Re-shaping the plate
• Simple swaps
• Meal make-overs
• Meat free days
© Lynne Garton
Re-shaping the Plate…
Emphasis is on plant-
based foods
Visualise the plate
Serve plant foods first
Plan meals around plant
foods and consider meat
as an accompaniment
© Lynne Garton
© Lynne Garton
Choose wholegrain starchy foods…Whole-grain options…
Wholemeal bread
Whole-grain breakfast
cereals
Oats
Brown rice and wild rice
Wholemeal pasta
Popcorn
Whole-grain rice cakes
Rye crispbreads
Oatcakes
Bulgur wheat, Spelt, Barley,
Buck wheat, Quinoa,
Amaranth, Sorghum
TOP TIPS…
•Aim to have 3+ servings of wholegrain foods a
day
• Include these foods at each meal
• Check labels
• Try experimenting with more unusual grains
© Lynne Garton
Eat more fruit and vegetables…
What counts…
Fresh
Frozen
Dried
Tinned
Fruit juice (just 1 glass)
Pulses (just 1 portion a day)
TOP TIPS…
• At least 5 different portions
• Choose a rainbow of colours to maximise phytonutrient intake
• Use more vegetables as a meat extender in dishes
• Fill sandwiches, pittas, wraps with plenty of salad vegetables
• Leftover vegetables to make soups
© Lynne Garton
Swap animal protein for plant-based
sources… Meat alternatives…
Beans, peas, lentils
Soya mince
Mycoprotein e.g. Quorn
Tofu
Nuts
Seeds
TOP TIPS…
• Use less meat in dishes (≤ 500g red meat/ week) – make meat the accompaniment
• Extend the dish by replacing some or all of the meat with beans, peas, lentils,
tofu, soya mince, or mycoprotein
• Add seeds and nuts to salads
© Lynne Garton
Eat more plant-based calcium sources…
TOP TIPS…
• Swap dairy products for plant based alternatives
Dairy alternatives…
Soya alternatives to milk and
yoghurt
Nut milk alternatives
© Lynne Garton
Eat fewer high fat/ high sugar snacks…
Plant-based snacks…
Nuts and seeds
Fruit – fresh and dried
Soya yoghurt alternatives
Soya nuts
Fruit smoothies
Whole-grain cereal bars
Whole-grain scones/ muffins
Popcorn
Oatcakes/ rye crisp breads/ whole-grain
pitta with tomato salsa or hummus
Plant-based fats…
Vegetable oils
Vegetable fat spreads
Soya alternative to cream
© Lynne Garton
Meat Free Days…
© Lynne Garton
STEP 5: Set SMART Goals…
Specific
Measurable
Achievable
Realistic
Timely
© Lynne Garton
My goal is to eat 5 portions of fruit and vegetables every day
Over the next 4 weeks I will…
Buy more fruit and veg when shopping
Have a glass of fruit juice at breakfast
Take fruit to work to have as snacks
To have salad in my sandwich at lunch
Have at least 2 different vegetables at my evening meal
© Lynne Garton
In Summary…
The UK diet is higher in saturated fat and lower in fibre than is
recommended
A large proportion of UK adults are not eating enough fruit, vegetables or
whole-grains and too much red and processed meat
Dietary recommendations emphasise plant foods to promote good health
Plant-based eating places the emphasis on plant foods (whole-grains,
legumes – including soya, fruit, vegetables, nuts and seeds)
Plant-based eating patterns tend to be lower in total fat and saturated fat,
include a good level of unsaturated fats, and are higher in fibre
The wide variety of plant foods available provides a number of options for
designing a delicious healthy plant-based eating plan
© Lynne Garton
Thank you for your attention
With thanks to: Dr Janice Harland and Alpro