Presentation on vegan nutrition and meal planning based on the Australian Guide to Healthy Eating.

2. 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

3. Stereotypes http://www.vegetus.org/vegtoon/veg6.htm strong vegans = strong activists happy vegans = healthy role models

4. Nutrients Vegan eating patterns may be limiting in: Protein Essential fatty acids Iron Zinc Calcium Vitamin D Vitamin B12 Activity: brainstorm

5. 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

6. 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

7. 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.

8. 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

9. 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

10. 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

11. 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

12. Nutrition panels Worksheet: Reading food labels to identify good sources of nutrients Break

13. 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

14. Vegan food groups Quiz!! Which food group do I belong to? Name one distinguishing nutrient I contain.

15. 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

16. Serving sizes Soy and calcium-fortified products 250 mL calcium-fortified milk 200 g calcium-fortified soy or non-dairy yoghurt

17. 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

18. 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.

19. 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

20. Case study: Fran’s food recall Breakfast: 3 slices toast and jam glass fresh orange juice Lunch: 3 cups salad of raw vegetables Snack: 2 apples and 4 fresh dates Dinner: Couscous with roasted vegetables and herbs Dessert: Poached pears and lemon sorbet Which food groups are unbalanced? What main nutrients are lacking?

21. Case study: Barry’s food recall Breakfast: 4 vegie hot dogs, 2 buns, tomato sauce, fortified oat milk Lunch: 2 sandwiches, soy deli slices and unfortified soy cheese Snack: Soy nuts and 2 iced fruit bun Dinner: Tofu and potato bake, frozen veg 2 slices wholegrain bread Dessert: Soy icecream , peanut butter, crackers Why is this unbalanced? Which main nutrients are lacking? What other problems can you see?

22. Case study: Sally’s food recall Breakfast: 2 slices toast , hummus, mushroom, tomato, avocado glass fortified soy milk, coffee Lunch: Rice with tomato-based lentil and vegetable sauce, 2 small chocolate cookies Snack: Apple, celery and carrot sticks, granola Dinner: Tvp tacos with shredded salad, fortified soy cheese, roast pumpkin Dessert: Cinnamon couscous with raisins , almonds, fortified soy yoghurt

23. 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.

24. 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 ClinNutr, 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