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- The Recipe Club -
HOW TO Guides

Plant-based Nutrition

A Note on Nutrition

Benefits of a Plant-based Diet:

Heart Disease

A WFPB diet lowers your risk of heart disease. With heart disease being the number one killer in New Zealand, Australia and the US, it is no surprise this is a major motivator for people to eat more plants. Vegetables, fruit, legumes, whole grains, nuts and seeds are all very low in saturated fat, and by consuming a diet high in these foods you are naturally lowering your cholesterol level (saturated fat raises low-density lipoprotein (LDL) cholesterol levels in the blood). In addition to a WFPB diet not contain saturated fats, it naturally includes heart healthy fats (Omega 3 and monounsaturated fat), which are instrumental in lowering cholesterol. 

Improve Quality of Life

Improve Length of Life

Supports Your Immune System

And reduces your chances of getting sick. Plants have essential nutrients that you cannot get from other foods. The abundance of vitamins and minerals, phytochemicals and antioxidants you get from a diet high in plants, help keep your cells healthy and your body in balance so that your immune system can function at its best.

Disease Prevention, Control, and Reversal

There’s excellent scientific evidence that many chronic diseases can be prevented, controlled, or even reversed with a whole-food, plant-based diet. The same abundance of phytochemicals and antioxidants that boost your immune system also go around your body neutralising toxins from pollution, processed food, bacteria, viruses and more. Scientific research highlighted in the landmark book The China Study shows that a plant-based diet can reduce the risk of type-2 diabetes, heart disease, certain types of cancer, and other major illnesses.

Prolonged inflammation can damage your body’s cells and tissue and has been linked to cancer and other inflammatory diseases like arthritis. A plant-based diet may protect you because it removes some of the triggers to these diseases.

Weight Management

If you eat mostly plants, you remove many of the foods that lead to weight gain.

Easy weight management: People who eat a plant-based diet tend to be leaner than those who don’t, and the diet makes it easy to lose weight and keep it off—without counting calories.

contain heart-healthy fats and are an excellent source of fibre. They give our bodies vitamins, minerals, antioxidants and phytochemicals, which offer protection against disease

Increased Fibre Intake

Fibre is present in all unprocessed plant foods. plant material that cannot be digested by your body. It is best seen as the "strings" in celery or the veins in a lettuce leaf. Because we can't digest it, it passes through our body and helps to move all the other food and nutrients along with it. This is very good because it helps prevent heart disease, cancer of the intestines, diabetes and obesity. High-fibre diets are usually low in fat and very filling.

 

Eating a plant-based diet improves the health of your gut so you are better able to absorb the nutrients from food that support your immune system and reduce inflammation. Fibre can lower cholesterol and stabilise blood sugar and it’s great for good bowel management.

Areas of Focus:

Iron

The iron found in plants is known as non-heme iron, which has a lower bioavailability than the iron found in animal products (heme iron). Because of this it is recommended that when eating a WFPB diet, one must consume 1.6 times more iron than if it were coming from animal sources.

 

The recommended daily intake of non-heme iron is

Females aged 12 and older: 25 - 32mg

Males aged 12 and older: 18 - 20mg

Children under 12: 12 - 16mg

Eating foods rich in vitamin C while eating foods with iron will increase iron absorption. Consuming alcohol and caffeine will reduce absorption of iron. 

 

Plant-based foods that are rich in iron include kidney beans, black beans, soybeans, spinach, raisins, cashews, oatmeal, cabbage, and tomato juice.

Insert plant-based iron sources table here:

Vitamin B12
Vitamin B12 is needed for blood formation and cell division. Individuals who follow a plant-based diet that includes no animal products may be vulnerable to B12 deficiency and should supplement their diet with vitamin B12 or foods fortified with vitamin B12.

Vitamin B12 is produced by bacteria in soil. The reason it is present in animal products is that the animals eat the soil, and the B12 is absorbed into their blood stream and therefore into their meat. 

Vitamin B12 used to be naturally present in soils, and in turn be present in fruits and vegetables, however our soils are so sterile and sprayed with antibacterial sprays, that there is no B12 left in the soil. 

Fortified foods that contain B12:

Insert table here. 

Protein

The daily protein target set out by the xxxx is 0.8g of protein per KG of body weight, per day. For example someone weighing 70kg would be aiming to consume 56g of protein per day. 

Insert table here. 

EAT Lancet Report. 

Some contacts for nutritionists down below here. Or say get in touch with us and we'd be happy to point you in the right direction. Further resources, too? 

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A plant-based diet is a way of eating where the focus is on filling up your plate with plant foods. The closer these plants are to resembling how they're found in nature (i.e. the less processing), the better. This way of eating is also known as a whole-foods plant-based (WFPB) diet, and is strongly associated with tremendous health benefits.