The Plant-based Plan. Lynne Garton BSc (Hons) RD Consultant Nutritionist and Registered Dietitian

Transcription

1 The Plant-based Plan Lynne Garton BSc (Hons) RD Consultant Nutritionist and Registered Dietitian

2 Overview What is plant-based eating? Reviewing the latest science What s new? Current nutritional status of Europe Nutritional rationale for more plant-based eating Heart health benefits of plant-based eating Plant-based eating in practice

3 Types of Plant-based Eating Patterns

4 Reviewing the latest science... Search conducted in Medline Search terms: plant-based all references Vegetarian + health issue, e.g. cholesterol, heart, BP, bone, weight etc Mediterranean Diet + health issue Hand search of references, reviews, meta analyses Total number of references: 1008 references Primary source of data were human studies Population studies Randomised controlled trials

5 What s new Nutritional Benefits Health Benefits Environmental Benefits

6 Key European Nutritional and Dietary Recommendations Nutrient WHO/ FAO* EFSA Dietary Fat (%e) (15-35*) Saturated Fat (%e) < 10 Not set, but advised to be as low as possible within a nutritionally adequate diet PUFA s 6-11%e *n-6 PUFAs %e *n-3 PUFAs %e 4%e linoleic acid (AI) + 0.5%e (AI) linolenic acid + 250mg LC n-3 PUFA Protein (%e) g/kg body weight/d (PRI) Men (74.6kg) = 62g/ day Women (62kg) = 52g/ day Fibre (g/ day) > Fruit and Vegetables (g/ 400 day)

7 Nutritional Achievements Nutrient WHO Recommendations Western European Men Western European Women Recommendation Achieved? Dietary Fat (%e) Saturated Fat (%e) x < x PUFA s 6-11%e Protein (%e) Fibre (g/d) > x Elmadfa et al, (2009) Forum Nutr.62;1-405

8 Percentage of the Recommended Amount Selected Nutrient Intakes for Adults as a Percentage of the Recommended Amounts 180 MEN 180 WOMEN Fat (%e) Saturated fat (%e) PUFA's (%e) Protein (%e) Fibre (g/ day) Elmadfa et al, (2009) Forum Nutr.62;1-405

9 Major European Nutritional Challenges Reducing Saturated Fat Improving the Fat Quality Increasing Fibre (Wholegrains, Fruit and Vegetables)

10 Sources of Saturated Fat in the Diet Average contribution of major food groups to saturated fat intake in men from selected countries participating in the EPIC Study Average contribution of major food groups to saturated fat intake in women from selected countries participating in the EPIC Study UK (2008/9 2011/12) 20% of SFA from meat products 22% of SFA from dairy 5% of SFA from butter Dutch population (2011) 19% of SFA from meat products 30% of SFA from dairy Linseisen et al (2009) Eur J Clin Nutr 63(4);S61-80.

11 Individual European Countries Meat Consumption Typically Europeans eat double the recommended amount of red meat Westhoek H, et al (2011) PBL Netherlands Environmental Agency

12 Meat Consumption in Selected European Countries EFSA Concise European Food Consumption Database

13 Fruit & Vegetable Consumption in EU Countries * Mean intake % of popn. consuming <400g/d Tennant DR, et al (2014) Br J Nutr. 112(7);

14 Wholegrain Intake USA 3+ servings a day Scandinavian countries - minimum 75 g whole grain per 10 MJ (2,388 kcal) per day Average adult intake 20g/day 18% of adults ate no wholegrains 17% of adults met the US recommendations Mann, KD, et al (2015) Br J Nutr;1-9

15 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

16 Average daily intake of selected nutrients in the AHS-2 study Rizzo NS, et al (2013) J Acad Nutr & Diets 113(12); 1610

17 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 Martinez-Gonzales, et al (2014) Am J Clin Nutr, 100(S1);320S

18 Daily Intake of Selected Food Groups of Low Meat and Regular Male Meat Consumers Gilsing AM, et al (2013) Nutr J 12;156

19 Plant-based Eating and Cardiovascular Health Type of Study Measurement Outcome Observational CVD risk 15 20% Clinical studies LDL-C -7% to -15% compared to baseline BP Portfolio studies LDL-C -20% to -35% (long term study -13%) SBP DBP -4.2mmHg -2.3mmHg (long term study)

20 The Sum of the Whole Is Greater than it s Parts Lower energy density Low Saturated Fat High Fibre Low Fat Rich in potassium Good source of unsaturated fats Plant Protein Rich in phytonutrients Low GI

21 The Sum of the Whole is Greater than it s Parts Rich in potassium Plant Stanols/ Sterols Good source of unsaturated fats Low GI High Fibre PLANT-BASED BENEFITS Low Saturated Fat Rich in phytonutrients Plant Protein Lower energy density Low Fat

22 International Dietary Support

23 Consumer s Readiness to Eat a Plant- Based Diet Higher Barrier Scores - Information barriers - Family & personal Barriers - Convenience Barriers - Health barriers 58% 58% 14% 14% 28% 28% Higher Benefit Scores - Well-being benefits - Weight and health benefits - Convenience and financial benefits MORE F & V Nuts & seeds Wholemeal bread Cooked cereals Lea EJ, et al (2006) Eur J Clin Nutr: 60(3): LESS Meat (white & red) Dairy White bread

24 STEP 1: Define Plant-based Eating More than just Fruits and Vegetables WHOLEGRAINS NUTS AND SEEDS PULSES INCLUDING SOYA FRUITS AND VEGETABLES

25 STEP 1: Principles of Plant-based Eating LiveWell for Life 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

26 Ethical Well-being Step 2: Discuss Benefits Convenience & Financial Weight & Health Lea E.J, et al. (2006) Eur J Clin Nutr 6(3):342-51

27 Information Cost Step 2: Overcome Barriers Practical skills Nutritional Adequacy/ Health Lea E.J, et al. (2006) Eur J Clin Nutr 6(3):342-51

28 STEP 2: Nutrition & Health Barriers Appropriately planned plant-based diets are healthy, nutritionally adequate and provide environmental benefits Macdiarmid JI, et al (2012) Am J Clin Nutr;96:632 9 : Scarborough P (2012) EJCN66, : Livewell Report (2011) : Livewell for LIFE :Friel, et al (2009) Lancet;374: : Aston LM, et al (2012); BMJ Open;2:e : J Acad Nutr Diet. (2015);115 (5):801-10

29 STEP 2: 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: Tesco. Accessed Nov. 2015

30 STEP 2: Cost Barriers UK Livewell Plate 28.40/wk ( 32.12/wk) FRANCE Livewell Plate 4.36/d ( 4.90/d) SWEDEN Livewell Plate SEK/d (44.64 SEK/d) SPAIN Livewell Plate 3.479/d ( 3.479/d)

31 STEP 3: Provide Practical Information Re-shaping the plate Simple swaps Meal make-overs Meat free days

32 Re-shaping the Plate Emphasis is on plantbased foods Visualise the plate Serve plant foods first Plan meals around plant foods and consider meat as an accompaniment

33 Simple Swaps FOOD GROUPS Dairy products e.g. milk, yoghurts, milkshakes, etc. Snacks such as crisps, sweets, chocolates and biscuits White bread, pasta and rice Refined breakfast cereals Butter Lard Creamy meat based pasta sauce Mince, burgers, sausages, etc Meat/ chicken-based curries or Chinese dishes Desserts/ Puddings PLANT-BASED ALTERNATIVES Fortified plant-based alternatives to dairy e.g. soya alternative to milk; soya alternatives to yoghurts. Fortified almond milk, coconut drink, hazelnut drink Fresh or dried fruit; fruit smoothie; soya shakes; soya nuts; other unsalted nuts; seeds; whole-grain cereal bars; rice cakes; pitta/ vegetable sticks/ oatcakes with hummus or salsa; plain popcorn; wholegrain crackers with nut butter; wholemeal scones and currant buns; malt loaf; soya desserts Wholemeal bread, wholegrain pasta and brown rice Wholegrain cereals Margarines made from vegetable oils Vegetable oils such as olive oil, rapeseed oil, sunflower oil Tomato and vegetable based pasta sauce Meat analogs such as soya mince, Quorn, veggie burgers and sausages Vegetable curries, dhal, edamame/ tofu stir fries and noodle dishes Soya alternatives to yoghurts; soya desserts; fruit crumble (topping made with wholemeal flour and oats) served with soya custard; stewed fruit topped with soya cream alternative; meringues with berries and soya alternative to cream; fresh fruit; fruit sorbet

34 Meal Make Overs BREAKFASTS Instead of granola and Greek yoghurt try sugar free muesli with soya alternative to yoghurt and mixed berries Wholegrain cereal, topped with fruit (fresh or dried) and served with a plant based alternative to milk or yoghurt MAIN MEALS Use more beans, lentils and vegetables, and cut down on meat in dishes Try vegetable and bean salads that include pasta, rice, noodles, couscous or potatoes Add extra grains to stews or soups e.g. Bulghur/ cracked wheat or pearl barley Pile a shop bought cheese and tomato pizza with extra vegetables and serve with a side salad LIGHT MEALS Chunky bean and vegetable soup served with a wholegrain roll Wholemeal toast topped with scrambled eggs, baked beans or sardines in tomato sauce Wholegrain starchy foods, such as bread, rolls, bagels, pittas, wraps and chapattis filled with a protein food based on plants e.g. hummus, falafel, beans, bean pate or nut butter

35 2. Meat Free Days

36 In Summary International dietary recommendations emphasise plant foods to promote good health Diets in many Western European countries are higher in total fat and saturated fat and lower in fibre than is recommended 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 low in total fat and saturated fat, include a good level of unsaturated fats, and are high in fibre Plant foods also provide a wide range of nutrients that are thought to contribute to positive health and well-being Plant-based eating has been associated with healthy hearts, body weights and blood sugar levels The wide variety of plant foods available provides a number of options for designing a delicious healthy plant-based eating plan Appropriately planned plant-based eating patterns are both healthy and can meet the nutritional requirements throughout the lifecycle

37 Thank you for your attention Acknowledgements The endeavour, help and support of my co-author Janice Harland is gratefully acknowledged as is the support of the Alpro Foundation