1

Food for

Life

Healthy

Native

American

Cooking

Class 3Class 3: Complete Nutrition for

Strong, Healthy Bodies

All About Protein, Calcium, Iron

and Vitamin B12

And

Cooking Grains,

the Staff of Life

How Are You Doing?

• Meals or dishes you tried?

• Successes to share?

• Challenges you’d like help with?

What’s on Your Weekly Menu Planner?

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Homework From Class 2

Did you bring a label from a product that

is high in fiber (3 or more grams of fiber)?

Remember the Fiber Goal for each day?

Work up to 35-40 grams of fiber.

Complete Nutrition? Absolutely!

2009 Position Paper

American Dietetic Association

“Well-planned vegetarian diets are

appropriate for individuals during all

stages of the life cycle, including pregnancy, lactation, infancy, childhood,

and adolescence, and for athletes.”

Craig,WJ and Mangels, AR. J Am Diet Assoc. 2009;109:1266-1282.

Vegan Athletes

Many big,

strong animals

are vegan

athletes, too.

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Protein for muscles

Power Plate foods have Power Plate foods have plenty of protein. plenty of protein.

Any normal variety of Any normal variety of beans, grains, and beans, grains, and vegetables provides vegetables provides all the protein you all the protein you need. need.

No special combining of No special combining of foods is necessary. foods is necessary.

Calcium for strong bones Think “Beans and Greens..”

…NOT milk and cheese.

Calcium in Beans and Greens(milligrams per cup)

Black beans 103 Broccoli 94

Great northern beans 121 Collards 358

Navy beans 128 Kale 94

Soybeans 175 Mustard greens 150

Tofu 512 Spinach (244)

White beans 161 Swiss chard 102

How Much Calcium is Absorbed?

Brussels Sprouts 64%

Mustard Greens 58%

Broccoli 53%

Kale 40-59%

Fortified Orange Juice 36-38%

Cows’ Milk (for comparison) 32%

Weaver CM, Plawecki KL. Am J Clin Nutr 1994;59(suppl):1238S-41S.

Heaney RP, Weaver CM. Am J Clin Nutr 1990;51:656-7.

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What’s wrong with cow milk?Absolutely nothing, if you

are a calf.

In humans:

• Increases risk of prostate, breast and ovarian cancer.

• Increases risk of hip fractures.

• Increases risk of kidney stones and kidney problems (renal insufficiency).

Iron in Plant-Based Diets

“Beans and Greens” are also loaded with iron.

Iron intake is often higher among vegetarians and vegans than among meat-eaters. And,

the type of iron in plants offers certain benefits.

Iron in Plant-Based Diets

Iron in foods from plants is non-heme iron.

The body absorbs more when it is low in iron and less when it already has plenty of iron.

Vitamin C enhances iron absorption.

Iron in foods from animals is heme iron. High

absorption at all times. Many people have too

much iron. This has been linked to insulin resistance and type 2 diabetes.

Vitamin B12

Essential for:

Healthy nerves

Healthy blood

Deficiency: nerve problems, anemia

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Vitamin B12

Not made by plants.

Not made by animals.

Where does B12 come from?

Where Does B12 Come From?

Vitamin B12 is made by bacteria.

In nature: Bacteria in soil, bacteria in intestine

Unhealthful sources: Meat, dairy products, eggs (produced by intestinal bacteria)

Healthful sources: Multiple vitamins, fortified

products

B12 Absorption

Stomach acid frees B12 from foods.

Stomach makes Intrinsic Factor to

help absorb B12.

How Do B12 Deficiencies Occur?

• Lack of stomach acid

• Lack of Intrinsic Factor

• Lack of B12 in diet

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B12 Deficiencies

Takes years to develop

No early symptoms

Later, causes nerve disorders, anemia, psychiatric problems

Take a B12 or a Multivitamin once a day

All typical multivitamins contain plenty of

Vitamin B12.

Adults need only 2.4 mcg of B12 per day.

Summary: Complete Nutrition

Plant-based foods provide plenty of protein, vitamins,

and minerals.

Take a multivitamin for vitamin B12, plus other B12

sources, such as:

fortified cereals

fortified soymilk

nutritional yeast

Power Plate Foods to Reverse Diabetes(www.ThePowerPlate.org)

Avoid:

All animal products

Fats: all lard, shortening, butter, and limit oils

Certain carbohydrates:

Sugar, honey

Cold cereals made with sugar

or white flour

White and most wheat breads

Sweets and breads made with

white flour

Pop, Sugary

drinks

Enjoy:

Unlimited vegetables, especially all varieties of dark leafy greens

Unlimited fresh, frozen, dried or unsweetened canned fruits

Unlimited beans, peas and lentils

Unlimited grains: Old-Fashioned oatmeal, muesli cereal, bran cereals, brown or white rice, wild rice, barley, quinoa, millet, amaranth, etc.

Unlimited pasta (egg-free)

Non-dairy milks (Soy, Almond, Rice)

Use agave nectar instead of sugar or honey

Choose rye or 100% whole wheat or high-fiber breads

Small amounts nuts and seeds

Use a swipe of oil or small amount of oil spray to grease pans, and sauté onions and peppers in water or vegetable broth

Water, tea, coffee

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Let’s Cook Grains!Corn has many layers of meaning to

Native American Communities

throughout the Americas and is

considered to be the essence of life

by many. It is one of the most

important ingredients in Native

American cuisine and many

Indigenous peoples of the Americas

found time to develop around it a

great culture of art, science,

literature, and religion.

Photo and text Chef Lois Ellen Frank

Refer to Chart in Useful Information Booklet – Try New Grains!

For Next Week

• If you’ve not jumped to try 21 Days of

Power Plate eating, now’s the time!

• Try a NEW grain

• Determine how you will get your vitamin

B12

• Class 4: Grocery Store Tour