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NEWtritionWebinar, Week 6
Elizabeth PrebishRegistered Dietitian, Licensed
Dietitian/Nutritionist
Objectives
Protein
Vegetarian/Vegan diets
Macro vs Micronutrients
Protein
Essential Nutrient
Enzymes, Cell Signaling, Structural Proteins
Essential Amino Acids
Complete Protein
Protein
Animal Protein vs Plant Protein
Digestion
Complete vs Incomplete
Soy
Ideal Amounts
Why are we seeing such a push for protein?
Protein
Protein Sources:
Nuts and nut butters, seeds, beans, quinoa
Fish and seafood
Chicken and Turkey
Red Meats
Protein
How much protein is recommended to eat daily?
.8g per kg of body weight (1 kg = 2.2 lbs)
Example: Adult weighs 190 lbs
190 lbs = 86.4 kg
.8g x 86.4 kg = 69 g protein/day
Vegetarian/Vegan Diets
Why are more people “Going Veg”?
What are the advantages?
“Junk-Food Vegetarians”
Empty Calories
Protein Intake
Iron, Calcium, Vitamin B12, Vitamin D
Vegetarian/Vegan Diets
Substitutions
Milk = Soy milk, almond milk, rice milk, coconut milk
Butter = Earth Balance butter
Yogurt = Soy Yogurt, Coconut yogurt
Mayonnaise = Olive oil based
Meat Substitutes
Macronutrients
Humans consume in the largest quantities and provide bulk of energy.
Proteins - 25%
Carbohydrates - 55%
Fats - 20%
Micronutrients
Required in small quantities to orchestrate a whole range of physiological functions
Minerals, trace minerals
Vitamins
Soils deficient in some micronutrients including manganese, iron, and zinc.
Multi-Vitamin
Summary
Protein
Plant-strong Diets
Macro vs Micronutrients
