NEWtrition Webinar, Week 6 Elizabeth Prebish Registered Dietitian, Licensed Dietitian/Nutritionist

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

Questions??

nutrition@lifestart.net