Whether you are single, in a relationship, a single father/mother raising your kids or a couple of parents trying to feed the unfeedable, we all struggle and wonder… How on earth can we eat healthy? Where do we start? Well, I will tell you now, educating yourself on the basics of nutrition is a great way to start your journey. Once you have basic nutrition knowledge you begin to understand why some foods are better than others. Learning about nutrition will set up a proper foundation for you to start your new journey.
Below you will find a list of goals set up for your first week as a Struggling Vegetarian. Goal 1 will be to master a nutrition label, and will give you some basic information on reading a nutrition label; from calories to ingredients. On page 2 you will find Goal number 2, which will be to increase your understanding of Protein, Carbs and Fats. And lastly Page 3 will contain Goal 3, which will be to understand the facts behind fiber, cholesterol, and saturated fats. I highly recommend you subscribe to our email list and follow us on all social media platforms for educational articles and updates moving forward.
The Learn section will broaden your knowledge on nutrition, and prepare you for a healthy life! Enjoy the lessons learned, and test yourself with a fun quiz at the end of each page. Feel free to Contact Us with any questions you may have.
Goal 1: Master A Nutrition Label and Ingredients List
The FDA requires all packaged food items to have a food label. And each food label must contain very specific items such as the nutrition facts which contains information on nutrients in the food (calories, fats, protein, etc.), an ingredients list to indicate what items are in the food, and even daily values such as the calories generally recommended for a healthy diet. The food label is very important for those hoping to lead a healthy lifestyle! Continue reading to learn how to read a food label, and to understand small details you may have never known about a food label. For a complete list of what is required to be on a food label visit the following web page published by the US Food and Drug Administration: Click Here
Topic 1: Understanding The Nutrition Facts
Nutrition facts are on every packaged food as noted above. It provides a preview of what you are ingesting. The nutrition facts helps you dictate what a high calorie or high sugar item is and allows you to COMPARE ITEMS of the same origin! For example, there are many brands of orange juice but the nutrition label will help you differentiate from 100% OJ versus OJ that is composed of high fructose corn syrup and orange food coloring. This is one of the most important sections for you to master if you want to successfully choose healthy foods while grocery shopping. Get started below!
______________________________________________________________________
First I should mention Daily Values, note box 6. Daily Values are based on a 2000 calorie diet. This is a bit tricky to understand, simply it means the percentages you see on the right of each nutrient are recommended values set by the USDA. For example, “It is recommended you eat about 275mg of carbs when consuming a 2000 calorie diet, therefore if this food containes 37mg of carbs you are consuming 13% of the recommended 275mg of carbs.” Typically these numbers are ignored because it is NOT recommended every patient eat 2000 calories but if you are one of the lucky people who should eat 2000 calories per day all you need to do is avoid going over 100% for each nutrient each day.
Next we will take a look at box #1 (green): Notice there are 8 servings in this package (or container), this means it can be split between 8 people.
The next item is the Serving Size which is the amount in the package 1 individual should have. In this example, the serving size is 2/3 cup. So, with that being said all facts after the green box are based on 1 serving or 2/3rd cup; if you eat the whole package you must multiply these numbers by 8, so 230 x 8 is a whopping 1840 calories! Woah! Depending on your calorie allowance for the day the serving can be adjusted, but eating this whole package would take away from other nutritious foods you need in a day, so I do not recommend this.
So now that you know what a serving is, you will see 1 individual serving contains: 230 calories, 8 grams of fat, 1g saturated fat, 0g of cholesterol, 160 grams of sodium, 37 grams of carbs (4g fiber, 12 g of sugars – this does not always add up to total), and 3 grams of protein
Take a look at box 4 (blue): This section shows there are 10 grams of added sugars in this food. If there is a number here, this means sugars were ADDED and are not originally found in the food. This will increase calories in the food item. As you will see when you learn about protein, carbs, and fats, each of these nutrients contain their own calories therefore increasing them in a food will increase your calorie intake and can put you at risk for excess weight gain.
Topic 2: Understanding the Ingredients List
The ingredients list tells us the most about what we are eating. The list is in order by weight! So this means the first ingredient composes most of the weight of the item. As you continue reading the item weight decreases.
While earning my degree in nutrition, all of my professors agreed “The more ingredients a food has the more processed the item is”. They felt all packaged items we consume should be limited to 5 ingredients. There are only a few exceptions to this rule, e.g. organic cereals, organic granola bars, or multigrain bread w/o added sugars and other additives. These items contain different nuts and grains that increase the ingredient count. So I say stick to the 5-10 ingredient rule. Use your best judgement consider avoiding ingredients that sound like chemicals, which are usually found in processed items and are called additives.
Additives are anything added to a food to preserve its quality, enhance it’s flavor or change/preserve the color. Now some additives are organic like beet juice for red color, but there are some items that are chemically processed and are allowed in small amounts within our food.
With that being said, you should not have to question items of the ingredients list. For example, on the label above you know that whole grain corn is nothing more than corn BUT what is Trisodium Phosphate??? It doesn’t take a nutritionist to know that this is not a typical food item. (Click here to learn more at Snopes.com a fact checking website, which provides a detailed response about this specific preservative: What is Trisodium Phosphate?)
The goal is that you know what each ingredient is, and if you do not know what it is Contact Us or good old Google for a definition of the additive. As you move forward educate yourself on the additives in your food, and you can decide whether you are willing to consume the item or not.
Topic 3: Understanding Calories
Now let’s talk about box #2 of the nutrition label in detail: Calories
Calories are in all foods in some way, shape or form! Protein, carbs, and fats are the only nutrients that contain calories, therefore your body breaks these nutrients down to create calories or energy to use!
Carbs contain 4 calories per gram, therefore when a food has 30 grams of carbs that adds up to 120 calories just from carbs. Protein also contains 4 calories per gram, and Fat contains 9 calories per gram. This proves a high fat, high protein, or high carbohydrate diet could cause weight gain if they are eaten in excess. All fad diets will restrict your calories whether it is a keto diet, low carb diet, or a balanced diet. Therefore, despite speculation calories are one of the most important aspects of a healthy and balanced diet!
Now, it is important to note, our body’s favorite form of energy is the Carbohydrate. The Dietary Reference Intakes (DRI) indicate optimum levels of each nutrient recommended for optimal body function, and for carbohydrates that number is between 45-65% (▪) , for protein it is between 10-35% and for fats it is between 20-25%! I know what you’re thinking “WAIT, that’s a high percentage, aren’t carbs and fats the cause of my weight gain?”. Although this is what society has preached for years, it is not the case, the true cause of weight gain is increased calorie intake AKA overeating of carbs, proteins, and fats. Although you may avoid carbs, if you eat meat and fats in large amounts you are still bound to gain weight. This is where the balanced diet comes in.
Although calories may cause weight gain when consumed in excess, they also provide us with energy. Calories are the energy we harness for all actions performed by the body. Therefore, if we eat more energy (calories) than we use, then we store the energy (calories) for later. Unfortunately, calories will be stored as fat. The problem is, if you never use this stored energy, your body will continue to store more and more energy for a rainy day. Your body doesn’t realize it is doing you a disservice! Therefore it is important that we understand calorie intake, which differs among all individuals due to metabolism, and physical activity. We will discuss adult intakes below. Skip to the planning section if you would like to see the intakes for children.
General Calorie intake for Women to Maintain Healthy Weight
Naturally women tend to convert calories to fat much easier than men (thanks mother nature…) Business Insider has a great article on the amount of calories the average sedentary american eats daily – and that number is about 3600 daily. When you compare the numbers, it’s easy to see where we’re all going wrong. But generally, healthy calorie intake should be as follows based on activity levels: (This will be covered in more detail when you graduate to the planning section)
| Age | Sedentary | Moderately Active | Active |
|---|---|---|---|
| 19-30 | 1,800-2,000 | 2,000-2,200 | 2,400 |
| 31-50 | 1,800 | 2,000 | 2,200 |
| 51+ | 1,600 | 1,800 | 2,000-2,200 |
General Calorie intake for Men to Maintain Healthy Weight
Men tend to release fat easily when active, but when sedentary you’ll see men still need a large amount of energy to power their metabolism. BUT despite a man’s high calorie allowance, he tends to easily go over that number. One thing men must be aware of is the adverse affect weight gain has on their hormones. For example, testosterone levels may decrease as weight increases, therefore it is crucial for men to educate themselves on ways to prevent weight gain. (Read More) Refer to the same Business Insider article and you’ll find men are also consuming around 3600 calories daily. For general recommended calorie intakes for men see the table below: (This will be covered in more detail when you graduate to the planning section)
| Age | Sedentary | Moderately Active | Active |
|---|---|---|---|
| 19-30 | 2,400-2,600 | 2,600-2,800 | 3,000 |
| 31-50 | 2,200-2,600 | 2,400-2,600 | 2,800-3,000 |
| 51+ | 2,000-2,200 | 2,200-2,400 | 2,400-2,800 |
Another word on calories…
There are 3500 calories in a pound.
I know what you’re thinking! “Didn’t you just say the average American eats 3600 calories daily”
Yes I did, thank you for paying attention, so we are going to do some simple math (see algebra matters…):
Question:
If 30-year-old Mariah eats 3600 calories a day, but she is sedentary and should only have 1800, how many calories does she eat in excess? How many pounds will she gain?
- 3600 – 1800 = 1800 excess calories, now multiply that by 7 days in a week and you have 12,600 extra calories, multiply that by 4 and you have 50,400 extra calories in a month OR an extra 16.8 lbs in a month.
- Now realistically we do not all eat 3600 calories a day. Some days we eat 1600, some days we eat 3600, some days we eat 1900; but those days when you splurge, which may be 3-4 days a week OR more, those days will catch up to you.
So there you have it! Calories are a big deal so it is important we consume balanced meals daily to maintain calorie intake, and proper levels of protein, carbs, and fats.
CONGRATULATIONS YOU MADE IT TO THE END OF YOUR FIRST LESSON!
Now that you have made it through your first lesson, click here for your first quiz: Quiz 1
or continue on to Page 2 below.
*All of the information here is from the author’s ongoing nutrition education, and continued education via nutrition textbooks, eatright.org, and pubmed research articles that are not biased and have good accuracy. This information is not meant to diagnose or treat any condition. This information is to be read and utilized at your own will, and the author is not responsible for any outcomes that come from utilizing this information. This information may be discussed with and adjusted by your dietitian, nutritionist, or medical provider for a more personalized plan. If you have any questions feel free to contact us via the Contact Page. For sources Click Here.
Goal 2: Understand Carbs, Protein, Fats, and Their General Serving Sizes
Topic 1: Carbs Are Sugar, Sugars Are Carbs
As we found in the last section, carbs are not the enemy. They are actually very involved in the energy we use daily, without carbs our body would go into starvation mode and possibly cause processes to occur in the body that could cause long term damage. Below you’ll find “good” or nutrient dense carbs and “bad” or refined carbs. The ones we want to eat will be your good carbs. Realistically we will have times where we are tempted to consume bad carbs, but consider eating these items in very small amounts. Consider reserving them for special occasions or even a weekend indulgence. Take a look below to get an idea of a Good Carb and a Bad Carb. Later on we will talk about the recommended servings of each of these foods.
| Nutrient Dense (Good) Carbs | Refined (Bad) carbs |
|---|---|
These carbs contain carbohydrates but also provide nutrients such as vitamins, minerals, fiber, protein, and good fats. The fiber allow for a slower absorption rate within your intestines. So not only are you receiving nutrients and protein but you will avoid a sugar rush which is important for diabetic patients to consider. Whole Grains: brown rice buckwheat oatmeal popcorn quinoa rolled oats spelt whole grain barley whole grain cornmeal whole grain sorghum whole rye authentic wile rice 100% whole wheat bread 100% whole wheat cereal flakes 100% whole wheat crackers 100% whole wheat pasta 100% whole wheat sandwich buns and rolls 100% whole wheat tortillas See more ____ | These carbs contain carbohydrates, but they have been refined, or chemically processed to taste more “sugary”, usually by removing all nutrients from the grain via bleaching or other methods. Although some vitamins and minerals are put back into this food (enriched), protein and fiber are not usually replaced, which causes these foods to be absorbed more like sugar. Refined Grains: white rice white bread white pasta french fries white flour bagels biscuits breadcrumbs cakes challah bread cookies corn flakes corn tortillas cornbread couscous crackers, saltine English muffins flour tortilla French bread grits hominy matzo pancakes See more |
Topic 2: Protein Comes In Many Shapes and Sizes
There are so many types of protein! From grains, beans and nuts to meat and dairy protein, talk about VARIETY. There’s a huge misconception that protein is only found in meat, although meat does have the most protein in small portions compared to other foods, it is not the only source. For example, 1/2 a cup of nuts contains about 14 grams of protein and 300 calories which equates to a small meal… And 1 cup of lentil soup contains 18 grams of protein! So don’t be bashful, show love to all the protein containing foods out there. Besides, I recommend you avoid high intakes of meat protein, as this should not be your main source of protein being that it can cause long term problems from cholesterol. We will talk more about this later on. Below you will see the different types of protein to consider, but I want you to focus on the plant protein because this is where we want our diet to shift as we move forward.
| Plant Foods Containing Protein | Animal Foods Containing Protein |
|---|---|
| Some protein containing grains/starches: Whole Wheat Bread/Pastas, Quinoa, oats, potatoes(with skin), peas Seeds Beans: Lentils, Kidney beans, pinto beans, etc. Nuts/Nut Butter: Almonds, peanuts, brazilian, sunflower, etc. Soy Milk Oat milk Tofu Broccoli Hemp Protein Powders Soy Protein Powders Pea Protein Powders | Eggs Egg Whites Dairy: Milk, Yogurt Chicken Beef Pork Fish Shellfish Whey Protein Powder Egg Protein Powder |
Topic 3: Would You Like Good or Bad Fat?
Fats have a bad rep, but really it depends. Just like carbs and protein, there are good fats and there are bad fats. Good fats are high in poly and mono unsaturated fats such as Omega 3s. Bad fats tend to be high in omega-6’s (associated with inflammation), saturated fats , cholesterol, and even trans fats (all 3 are associated with heart disease and obesity). Trans fats are not allowed to be put into our food today ( but it is, and is disguised as hydrogenated on ingredients lists…). No matter what fat you eat, if you eat more than your recommended daily intake, they can be a huge contributor to obesity. We will discuss serving sizes and recommedations next. Take a look below at our list of good versus bad fats.
| Good Fats | Bad Fats |
|---|---|
| Non Hydrogenated Plant Butters Avocado Oil (HIGH HEAT cooking) Olive Oil (Low heat and cold food) Palm Oil Flaxseed oil Grapeseed oil Safflower oil | Dairy Butter Lard “Vegetable” oil Margarine (contains trans/hydrogenated fats) Shortening Beef Fat/Pork Fat/Chicken Fat |
Now not all plant oils are alike! I will keep it simple for you, the above good fats are the highest on the list of oils with low saturated fats and omega 6’s. I recommend Earth Balance Butter which is non hydrogentated, and I also recommend cold pressed Avocado Oil as it has a high smoke point (good for high heat cooking), low saturated fats, and low omega 6s with very high levels of good fats. Avocado oil can be pricey, it is cheapest when purchased in large amounts from Sam’s Club or Costco made by Olivari (cold pressed), Primal Kitchen (cold pressed) or Chosen Foods (Refined) Brands – Olivari seems to be the most affordable. (Read an amazing article by Ava Jane’s Kitchen on refined vs unrefined oils). Olive oil is also great but I recommend this is used for low heat cooking, and salads. The lower the smoke point of an oil the higher chance it has of degradation and producing unhealthy compounds when cooked.
Plant oils that are high in omega 6’s, and that I personally avoid, include: grape seed oil, sunflower oil, corn oil, cottonseed oil, soybean oil, sesame oil, hemp oil, peanut oil, and canola oil.
Coconut oil is high in short chain saturated fats, and there is still not enough information to support its benefit or risk. If I do eat foods with coconut oil, it tends to be plant based cheeses and ice cream. Otherwise I only use this oil for skin and hair.
Topic 4: Determining Serving Sizes
Tricks of the Trade
Did you know if you eat the proper serving sizes daily for breakfast, lunch, and dinner, you wouldn’t have to count calories! This subject tends to instill fear in most of my patients because of the measurements and numbers that seem like quite a bit to remember. Here we will talk about measuring out a proper serving size. On the Planning Page you can sift through the information to determine what the recommended servings are for your age. But I am here to tell you, there are general recommendations you can abide by when you are trying to determine how much of something to eat. For example, 1 banana, 1 peach, 1 plum, 1 apple or 1 orange can be considered one serving of fruit. Therefore, it may make life easier if you consume whole fruits throughout the day, that way you can keep up with your servings. See not too bad right? Take a look at the photo below to see how you can use your own hand to measure out servings!
Measuring The Recommended Grains
Remember carbs should make up about 45-65% of your caloric intake. So that means this section, along with fruits and vegetables, will make up most of your diet! These are the grains I recommend for those who are starting to incorporate whole foods into their diet. There are other ancient grains that can be utilized as well, but it’s best to start slow. Replace white rice with brown rice/quinoa and be creative. Generally 1 serving of grains in each category below equates to 100-200 calories. And you will see 1/2 cup is a general recommendation for all grains. So consider asking for 1/2 cup of grains when you’re at a restraunt. Another wonderful invention is the Portion Control Serving Spoons which you can use to scoop grains and other foods you consume for proper portion control. Search for them at any store for better control over your portions at hone. So, based on the recommended 45-65% intake, you are free to eat any one of these grains for breakfast, lunch, and dinner or generally 3 servings per day. Take a look at the serving sizes below to get an idea of how much you should eat with each meal, you will note, it’s a filling portion.
| Grains | Servings |
|---|---|
| 100% Wole Wheat Bread | Serving = 1 slice |
| 100% Whole Wheat Pasta | Serving = 2 ounces of pasta |
| Brown Rice/Black Wild Rice | Serving = 1/2 cup cooked | 1/4 cup dry = 3/4 cup cooked |
| Barley (great replacement for rice) | Serving = 1/2 cup cooked | 1/4 cup = 1/2 cup cooked |
| Quinoa | Serving = 1/2 cup cooked | 1/4 cup dry = 3/4 cup cooked |
| Oats | Serving = 1/2 cup cooked |
Note the graphic above, when measuring spaghetti use a quarter to measure 1 serving size before cooking or buy a spaghetti measuring tool on the far right to measure out serving sizes for bulk prepping or for the whole family.
Grams of Protein in Each Serving
This category is very versatile! As we have seen before there are many forms of protein. There is a huge misconception about protein intake in those who eat a plant based diet, which is why there is a blog post dedicated to this topic. So let’s start with some basics, and just as we discussed with the grains, start slow and ease your way to some of the more exotic foods. One thing to consider when embarking on a healthy journey is to keep your animal protein out of the Breakfast and Lunch categories, and consider consuming this type of protein at dinner time. Remember the DRI for protein is 10-35% of your caloric intake, this is a huge range! Although many recommend a low 50-60 grams of daily intake, this is not necessarily optimal. For example, 35% of 1300 calories is about 455 calories from protein which is converted to 113 grams of protein. Therefore protein levels between 80-100 grams is generally recommended by most nutritionists when consuming a balanced diet. Many meat eaters and vegans do not consume protein in this range, so it turns out we are all at risk of being protein deficient… who would of thought? So all of us, vegan or not, should consider supplementing protein in our diet via powders, or seeds. I say shoot for 70-80 grams a day to assure you reach healthy levels, but be sure to follow up with myself or another nutritionist for individualized guidance. Take a look below at each protein and the grams they generally provide. I recommend 6 plant based servings of protein per day and if you are still eating meat, only 1 meat serving at dinner. Generally your meat should only be 3-4 ounces or the size of a deck of cards. You may want to print this page, as it will be useful when creating your own meal plans. See below for general grams per serving for each food.
| Plant Protein | Grams/Serving | Animal Protein | Grams/Serving |
|---|---|---|---|
| Whole wheat multigrain bread (carb>protein) | 4-5 grams | 1 slice | Whole Eggs | 6 grams | 1 egg (very high cholesterol) |
| Whole wheat pasta (carb>protein) | 6 grams | 2 ounces | Egg Whites (5 grams/ serving) | 5 grams | 3tbsp Generally 1/2 cup is used per serving because of the low calories in egg whites |
| Oats (carb>protein) | 7 grams | 1/2 cup | Dairy Milk | 8-10 grams | 1 cup |
| Brown Rice (carb>protein) | 3 grams| 1/2 cup | Yogurt | 6-20 grams | 3/4 cup – 1 cup |
| Lentils (carbs are fiber/low) | 12 grams | 1/2 cup 24 grams| 1 cup | Chicken | 26 grams | 3-4 ounces |
| Pinto Beans, Chickpeas (Garbanzo), and Kidney Beans (carbs are fiber/low) | 7 grams | 1/2 cup | Beef | 28 grams | 3-4 ounces |
| Black beans (carbs are fiber/low) | 8 grams | 1/2 cup | Pork | 24 grams | 3-4 ounces |
| Quinoa (high fiber) | 6 grams | 1/4 cup dry | Fish | 25 grams | 3-4 ounces |
| Nuts | 12 grams | 2 ounces | ||
| Nut Butter | 8 grams | 2 tbsp | ||
| Soy Milk | 8 grams | 1 cup | ||
| Oat Milk | 3 grams | 1 cup | ||
| Chia Seeds | 4 grams | 2 tbsp | ||
| Hemp Seeds | 9 grams | 3 tbsp | ||
| Flax seeds | 4 grams | 2 tbsp | ||
| Tofu | 10 grams | 1/2 cup | ||
| Broccoli | 4 grams | 2 cups | ||
| Peas (high carb) | 8 grams | 1 cup |
Measuring Fats
Measuring fats tends to be easy because generally the recommended daily intake is the same for everyone. Remember the DRI is 20-25%. About 300-400 calories from fats a day is the general recommendation; unless you are eating over 2000 calories per day then you will need more. 300-400 calories can be found in just 3-4tbsp of plant oils. So you can imagine that fried foods, buttered popcorn, and meats pan fried in oil are providing way more of our fat intake than recommeded and therefore increasing calories to very unhealthy levels!
So, my recommendation is if your a meat eater only 2-3 tbsp per day. If you are plant-based 4 tbsp of a plant oil will be perfect for you. Of course consider a nutrition consult for a more individualized plan so accurate levels can be calculated for you.
Now that you have mastered Proteins, Carbs, Fats, and other contents, Take Quiz 2 before moving on to the last section below: Quiz Two
*All of the information here is from the author’s ongoing nutrition education, and continued education via nutrition textbooks, eatright.org, and pubmed research articles that are not biased and have good accuracy. This information is not meant to diagnose or treat any condition. This information is to be read and utilized at your own will, and the author is not responsible for any outcomes that come from utilizing this information. This information may be discussed with and adjusted by your dietitian, nutritionist, or medical provider for a more personalized plan. If you have any questions feel free to contact us via the Contact Page. For sources Click Here.
Goal 3: Understanding The Facts Around Fiber, Cholesterol, and Saturated Fats
Topic 1: A Few Words About Fiber
Simply put, fiber helps us poop and improves nutrient absorption. There are two types and they both keep us regular: Soluble and Insoluble fiber.
- Soluble Fiber: Soluble fiber is a gel like substance produced in your intestines when high fiber foods such as oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables are consumed. In 2014 when I took my first nutrition course, I was amazed when my instructor informed my class that soluble fiber decreases the absorption of cholesterol and sugar. Why didn’t anyone tell me this growing up? Turns out it was not something well known… until today. Finally, there are commercials reporting fiber slows sugar absorption and improves cholesterol… 6 years after I learned about this amazing benefit.
- Insoluble Fiber: Insoluble fiber adds bulk to the stool and is found in the same foods that contain soluble fiber. Insoluble fiber helps food pass through the stomach and intestines at a faster rate, and can prevent constipation.
As you transition from an unbalanced diet to a balanced diet you may notice a change in your stool. As you begin to increase fiber you may notice 1 of 3 things, you are having constipation, you are having diarrhea, or you are having a perfect stool that is soft and smooth like soft serve ice cream! When eating a high fiber diet, you have to make sure it is well balanced, if it is not consider the following:
- If you are constipated: You are not drinking enough water. This is a rare side effect of transitioning to a high fiber diet because if you are eating fruits and vegetables you will absorb lots of water from these foods, which will prevent constipation from occurring. If you do become constipated you are probably eating more grains than fruits and vegetables, and need to increase your plant foods which are high in water content. As you read through the planning section you will see that 6-7 servings of fruits and vegetables in a day is ideal. I recommend a homemade smoothie each morning to assure proper water intake, and this will start you off with a good 3-4 servings of fruits and/or veggies in the morning. See your doctor if these symptoms persist after you increase water intake.
- If you have loose stools: You are not eating enough. This is the most common side effect of transitioning to a plant based diet. Let’s say you start eating more fruits and veggies and notice you are having loose stools 2-3 times per day! Make sure you are eating enough. The biggest misconception of a balanced planty-ful lifestyle is that you can only eat fruits and veggies, but this is not the case! This lifestyle should have you full all day! For example, take a look at this meal: A smoothie in the morning with a bowl of quinoa, nuts for a snack, chili for lunch, fruit as a snack, and black bean tacos for dinner and maybe a scoop of ice cream for dessert is an ideal planty-ful diet! That is probably more than you have eaten in a day! If you were to skip lunch and have a small dinner, all your intestines have to digest is a smoothie and some nuts! All the water will run through you! That is where insoluble fiber comes in, and if you skip meals you will not have enough to help regulate your stool. So consumption is very important! Again, if this does not resolve after increasing food intake notify your doctor.
Topic 2: Understanding Cholesterol and Saturated Fats
These guys are a huge part of the obesity, diabetes, and hypertension pandemics, therefore you should know as much as possible about them. Depending on your family history, these guys can be detrimental to your health. Believe me, my family history is part of my reasoning for eating a plant based diet. So as we move forward, facts will be discussed and research will be utilized to help you understand what all the fuss is about.
Cholesterol
The human body makes all the cholesterol you need. Synthesized by the liver, cholesterol is used by the body to create some of the most important components of the human body: hormones and vitamin D.
Since our body makes all of the cholesterol we need, we do not necessarily need extra cholesterol in the diet. And now health professionals and researchers around the nation know that too much cholesterol increases risk for many chronic conditions Americans suffer from, such as diabetes, high blood pressure, high cholesterol, stroke, heart attack, even Alzheimer’s disease… and the list goes on.
Although plant based diets have proven time and time again to prevent many chronic diseases, we know that Americans are uncomfortable with switching to a fully plant based diet. And it is not their fault. Meat is the staple of the American diet. So, what we will do is help you balance your diet, so that you eat healthy amounts of meat.
So, how much cholesterol is recommended by the USDA?
It is recommended that the average person only eat 300mg of cholesterol per day. But this level has also been associated with increased risk of chronic diseases. So I recommend to my patients to keep the daily number even lower.. around 150mg per day. Now, people who keep up with the US Dietary Guidelines may note that this cholesterol recommedation is no longer expressed in their literature. Lets just say there are higher forces working on these guidelines and the meat corporation is a big business. So, listen to the nutritionists and dietitians on this one, the science says it all.
See the table below for the USDA’s reported cholesterol in some of the most commonly eaten animal foods:
| 1 Egg | 4 oz Chicken | 3 oz Beef | 3 oz Fish | 3oz Shrimp | 1 tbsp Butter | |
|---|---|---|---|---|---|---|
| Cholesterol (mg) | 187 | 61.5 | 77 | 54 | 189 | 31 |
Saturated Fats
You can think of saturated fats as the little brother of cholesterol! They tend to help cholesterol build up in the system by preventing the body’s receptors from attaching to excess cholesterol and therefore preventing it from being broken down. As saturated fats increase, triglycerides and cholesterol increase in the body, and a perfect environment is created for your bad cholesterol (or LDL) to build up. Saturated fats are found, much like cholesterol, in very high percentages in animal products. The difference is, saturated fats, as discussed before, are also found in plant oils which is why we must choose the oils that are low in saturated fats, such as avocado oil and olive oil.
In the words of the USDA “Specifically, the Dietary Guidelines recommends keeping saturated fat consumption to less than 10% of calories per day. This recommendation is based on scientific evidence that replacing saturated fat with unsaturated fats is associated with reduced risk of cardiovascular disease” (Read more on the FAQs Page)
In the words of MedlinePlus.gov “You should limit saturated fat to less than 10% of your daily calories. To further reduce your heart disease risk, limit saturated fats to less than 7% of your total daily calories. For a 2,000 calorie diet, that is 140 to 200 calories or 16 to 22 grams (g) of saturated fats a day”
See the table below for the USDA’s reported saturated fats in some of the most commonly eaten animal foods:
| 1 Egg | 4 oz Chicken | 3 oz Beef | 3 oz Fish | 3oz Shrimp | 1 tbsp Butter | |
|---|---|---|---|---|---|---|
| Total Fat (g) | 5 | 9.5 | 13 | 10 | .3 | 12 |
| Saturated Fat (g) | 1.6 | 2.5 | 2.5 | 2.1 | .1 | 7 saturated and .5 trans fat |
Before moving on to the next section, take your final quiz: Quiz 3, once your done, you will have finished the Learn Section! Now you can move on to the Planning section.
*All of the information here is from the author’s ongoing nutrition education, and continued education via nutrition textbooks, eatright.org, and pubmed research articles that are not biased and have good accuracy. This information is not meant to diagnose or treat any condition. This information is to be read and utilized at your own will, and the author is not responsible for any outcomes that come from utilizing this information. This information may be discussed with and adjusted by your dietitian, nutritionist, or medical provider for a more personalized plan. If you have any questions feel free to contact us via the Contact Page. For sources Click Here.