1. +
The Benefits of the Plant
Based Diet
Lexy Moore
Amanda Jones
Kristina Lewandowski

2. +
Introduction
 Red and processed meat recommendations and
plant based protein incorporated into diet
 Incorporation of various fruits and vegetables
 Incorporation of grains
 Different herbs and spices to include in diet
 Questions?

3. +
Red Meat and Processed Meat
 Consume less than 18 oz. (cooked) of red
meat a week.
 Beef, pork, and lamb.
 The Research Eating red meat is linked
with increased risk of colorectal cancer.
 Red meat contains the heme form of iron
damage the lining of the colon
 Red meat stimulates the production in the gut
of N-nitroso compounds which are cancer-
causing agents
 Cooking meat at high temperatures (grilling)
produces two cancer-promoters: HCAs and
PAHs

4. +
Recommendations for red meat
 AICR recommends eating
no more than 18 oz. per
week.
 Up to 3 oz. (cooked) 6 X per
week or
 Up to 6 oz.(cooked) 3 X per
week.
 Avoid the processed meat
 Sausage, bacon, ham, hot
dogs, pepperoni, bologna
 Eating processed meats is
linked to increased risk of
colorectal cancer.
 Eating 3.5 oz. processed
meat every day increases
risk of colorectal cancer by
36%

5. +
How to cut down on red meat
• Choose vegetable or whole grain first,
then think of red meat as a garnish.
• In casseroles, soups and stews, cut the
amount of red meat in half and sub
beans.
• Enjoy other sources of protein fish,
poultry, nut butters, tofu, high-protein
grains like quinoa, eggs, and low-fat dairy
products.
• Chicken, salmon, and veggie burgers are
a healthy replacement for hot dogs and
other processed meats on the grill.

6. + Fruits and Vegetables:
MyPlate Adult Recommendations
 Vegetables
 Women
 19-50 years  2 ½ C daily
 51+ years 2 C daily
 Men
 19-50 years 3 C daily
 51+ years  2 ½ C daily
 * In general 1 C = 1 C raw or cooked vegetables,1 C
vegetable juice, 2 C raw leafy greens
 Fruit
 Women
 19-30 years  2 C daily
 31+ years  1 ½ C daily
 Men
 19+ years  2 C daily
 * In general 1 C = 1 C fruit, 1 C 100% fruit juice, ½ C
dried fruit

7. +
Fruits and Vegetables: Antioxidants
 Antioxidants  combat free radicals
 Free radical
 Unstable, reactive molecule in body that is created when an
atom/molecule gains or loses an electron
 High levels damage components of cells (DNA, cell membrane,
protein)
 Cell damage plays role in the development of cancer and other
health complications.
 Antioxidant
 Stable enough to donate an electron to a free radical and
neutralize it, reducing its capacity to do damage. Terminates the
chain reaction.
 High in antioxidants: blueberries, cherries, plums, raspberries, dark
green leafy vegetables

8. +The Effect of a Plant-Based Diet on Plasma
Lipids in Hypercholesterolemic Adults: A
Randomized Trial
 Participants assigned to one of two diets (95% of food
provided)
 Low-fat diet  30% fat, 10% saturated fat, & 100
mg of cholesterol per 1000 kcal
 Low-fat Plus diet  same as low-fat diet but more
fruits, whole grains, legumes, and vegetables
 Results: Low-fat Plus diet had reduced total cholesterol
and LDL cholesterol by nearly 2x more than the low fat
diet alone
 Significance  over 102 million Americans have high
cholesterol
 Additional research: reduced risk of heart disease, type
2 diabetes, cancer

9. +
Fruits and Vegetables: Tips
 Prep vegetables weekly for snack use
 Incorporate vegetables into foods you already eat  homemade
soups, sandwiches, omelets, pot roast, etc.
 Strive to make half of your plate fruits & vegetables at every meal
 Make produce more convenient at home  keep fresh fruit bowl
on counter with apples, pears, oranges, bananas, etc.
 Stock up on quick and easy frozen vegetables
 Start your meal with a vegetable filled salad or other vegetables
 Replace or add fruit to your dessert  ex: replace half your ice
cream with fresh berries

10. + Grains: MyPlate Adult Recommendations
 WOMEN
 Daily Recommendations
 19-50 years: 6 oz equivalents
 51+ years: 5 oz equivalents
 Daily Minimum Amount of Whole Grains
 19-51+ years: 3 oz equivalents
 MEN
 Daily Recommendations
 19-30 years: 8 oz equivalents
 31-50 years: 7 oz equivalents
 51+ years: 6 oz equivalents
 Daily Minimum Amount of Whole Grains
 19-30 years: 4 oz equivalents
 31-50 years: 3 ½ oz equivalents
 51+ years: 3 oz equivalents

11. +
MyPlate Ounce Equivalents
 1 large bagel = 4 oz equivalents
 1 large biscuit = 2 oz equivalents
 1 regular slice bread = 1 oz equivalent
 1 English Muffin = 2 oz equivalents
 3 C popcorn = 1 oz equivalent
 1 C cooked rice = 2 oz equivalents

12. +
Whole Grains and Fiber
 Whole grains are an excellent source of fiber
 Average fiber intake for US children and adults is less than
half of the recommended levels (based on recommendation
of 14g/1000kcal)
 Benefits of fiber
 Lower risk of developing coronary heart disease, stroke,
hypertension, diabetes, obesity, and certain GI diseases
 Increased intake lowers serum cholesterol and blood
pressure
 Fiber supplementation in obese individuals has been shown
to significantly increase weight loss
 Prebiotic fibers appear to enhance immune function

13. + Whole Grains and Gut Microbiota
 Fermentation of soluble fibers in whole grains may have
a prebiotic effect by changing the composition and/or
activity in the GI microbiota.
 Bacteria that are beneficial for human health include
Bifidobacterium and Lactobacillus
• Double blind crossover study
• 31 healthy participants randomized  either a
whole grain breakfast cereal or bran cereal for 3
weeks
• Fecal bifidobacteria and lactobacilli significantly
higher after consuming the whole grain cereal
compared with wheat bran cereal
• Whole grains have prebiotic effect, which may
protect against certain cancers and cardiovascular
disease

14. +
Herbs and Spices

15. + Benefits of Herbs and Spices
 Herbs come from the leafy portion of a plant
 Spices are derived from the berries, seeds, roots,
stamen or flowers of a plant.
 Add flavor without adding calories, fat and sodium
 High antioxidant capacities
 There are over one thousand type of fresh herbs
and spices worldwide!
Did you know: Just ½ teaspoon of ground clove is
said to contain more antioxidants than ½ cup of
blueberries!

16. +
Guess the Herb and Spice!

17. +
• This plant is both an herb and spice.
• Research has shown that this plant can
help control blood sugars.
• However, some people may dislike this
plant because of the “soapy” aftertaste.

18. +
• The name of this herb means “dew of the
sea” and comes from the coasts of the
Mediterranean
• It can improve memory, relieve muscle
pain, and stimulate hair growth
• The active component in this herb is
rosmarinic acid that gives its antioxidant
properties
• Ancient Greeks believed that this herb
was a magical plant that could strengthen
memory.

19. +• Contains a compound called allicin that is
believed to bring most of the powerful
health benefits of this plant.
• It has been found to help prevent heart
disease, atherosclerosis and the common
cold.
• It was fed to the builders of the Great
Pyramid in Egypt in the belief that it gave
them strength and endurance.

20. +
• Considered one of the first known spices.
• This spice has many health benefits
including: controlling blood sugars, anti-
clotting effect on the blood, and boost the
body’s immune system.
• It is used in sweet, salty and drinks
(coffee, tea)
• Can be made into a paint just by adding
water.

21. +
• Considered the world’s most expensive
spice
• Has been used to help with depression,
asthma and premenstrual cramps.
• It can be used as a yellow food coloring.
It takes 4,500 flowers to make up one ounce
of this spice.

22. +
• It is used in many teas to help symptoms
of indigestion, asthma, stomach pain,
colds, coughs and anxiety.
• It can increase brain antioxidant activity
and total antioxidant status.
• Carvacrol, an active part of this herb, can
break down the outer wall of norovirus
• It is occasionally referred to as marjoram
(which is its close relative)

23. +• Gives Indian curry its flavor and yellow
color.
• It has been used in Chinese medicine as
an anti-inflammatory, to treat digestive
issues, liver problems, and wounds.
• Has a somewhat bitter and sharp taste.
• Contains the active ingredient, curcumin,
which is a powerful antioxidant

24. +
• Comes from the “root” of the plant
Zingiber officinale.
• Has been used to treat upset stomach,
diarrhea, and nausea for more than 2,000
years.
• Has been used in Asian cuisine for at
least 4,400 years.
• Can be found in breads and cookies.

25. +
• New research is being discovered every
day about the health benefits of herbs
and spices.
• Eat a variety of herbs and spices to reap
all the antioxidant benefits they provide.
• Fresh is not always better. Herbs and
spices in their dried forms can be just as
beneficial, plus cost effective!

26. +
Conclusion
 Eating a plant based diet has many benefits and can
protect from developing chronic diseases.
 Try to include one more serving of fruits and
vegetables each day.
 Meatless Mondays!
 Enjoy the food you eat, while feeling good!

27. +
References
 American Institute for Cancer Research. Food, Nutrition, Physical Activity, and the
Prevention of Cancer: a Global Perspective. Accessed on
http://www.aicr.org/assets/docs/pdf/reports/Second_Expert_Report.pdf.
 Choose MyPlate.gov. United States Department of Agriculture Web site.
http://www.choosemyplate.gov/MyPlate. Updated January 7, 2016. Accessed February 19,
2016.
 Antioxidants and Cancer Prevention. National Cancer Institute Web site.
http://www.cancer.gov/about-cancer/causes-prevention/risk/diet/antioxidants-fact-sheet.
Published January 16, 2014. Accessed February 19, 2016.
 Gardner C, Coulston A, Chatterjee L, et al. The Effect of a Plant-Based Diet on Plasma
Lipids in Hypercholesterolemic Adults: A Randomized Trial. Ann Intern Med.
2005;142(9):725-733.
 Cholesterol. Centers for Disease Control and Prevention Web site.
http://www.cdc.gov/cholesterol/cholesterol_education_month.htm. Published November 25,
2013. Accessed February 19, 2016.
 Anderson JW, Baird P, Davis RH, et al. Health benefits of dietary fiber. Nutr Rev. 2009;
67(4):188-205.

28. +
References
 Costabile A, Klinder A, Fava F, et al. Whole-grain wheat breakfast cereal has a prebiotic
effect on the human gut microbiota: a double-blind, placebo-controlled, crossover study. Br
J Nutr. 2008; 99(1): 110-20.
 Tempest M. Adding Spice for a Healthier Life-Evidence Shows Antioxidant-Rich Herbs and
Spices May Cut Chronic Disease Risk. Today’s Dietitian; 14(3): 40.
 Univeristy of Maryland Medical Center. 2016. umm.edu.
 Hultin G. Why Celebrate Vegetarian Awareness Month? Food and Nutrition. 2014.
http://www.foodandnutrition.org/Stone-Soup/October-2014/Why-Celebrate-Vegetarian-
Awareness-Month/