WOMEN AGES 50+ FOR DECEMBER 2024

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Session 19:
Plant-Based Eating
Overview
The goal of this session
is to introduce the
basics of plant-based
eating. During this
session, you will learn
about a way to add
variety to your eating
patterns by exploring
the basics of plant-
based eating. You can start by simply adding more
plants into your meals and this session will show you
how to do that.
What is Plant-Based Eating?
➢ Plant-based eating means eating plant foods like
fruits, vegetables, beans, peas, grains, nuts and
seeds.
➢ Plant-based eating may have a different meaning
to different people. Some who follow a plant-
based eating plan call themselves vegetarians,
while others may call themselves vegans. Some
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vegetarians may eat animal products like eggs,
fish and dairy. Vegans do not eat any foods that
come from animals.
➢ People may choose to eat mostly plants for many
reasons, including personal preference or concern
for animals or the environment. In some cases, it
may be religious beliefs or health reasons. Others
may have a dislike for meat, or simply believe a
plant-based diet is healthier.
➢ There are lots of ways to talk about plant-based
eating. You do not have to identify yourself as a
plant-based eater, a vegetarian, or a vegan. You
also don’t have to follow any strict rules or cut
animal products or meat totally out of your diet.
Instead, by simply eating more plants, you will still
reap many health benefits.
➢ One simple way to look at plant-based eating:
o Eat more whole, lightly processed foods that come
from plants.
Benefits of Plant-Based Eating
There are many health benefits of plant-based eating.
Depending on your food choices, your diet may be:
➢ Lower in cholesterol
➢ Lower in saturated fat
➢ Lower in calories
➢ Lower in sodium
➢ Higher in fiber
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➢ Higher in potassium
➢ Higher in vitamin C
Research shows that plant-based diets can reduce the
risk of high blood pressure, heart disease, and type 2
diabetes. They can also reduce overall cancer risk and
help with weight loss efforts.
As a bonus, plant foods may have a lower impact on
the planet compared to foods from animal sources.
Plant-Based Protein
By eating a variety of plant protein over the course of
the day, you can get enough protein to be healthy.
Types of Plant Protein
Tofu
Legumes, Beans
Quinoa
Nuts and Seeds
Tempeh (soy)
Seitan (made from wheat)
Plant-based proteins like beans, quinoa and some soy
products are rich in carbohydrates. When your meal
includes plant proteins like beans, quinoa, etc., you
may not need additional servings of carbohydrate rich
grains at these meals.
❖ See Handout: Cooking with Tofu
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Eating More Plants
If you want to adopt a more plant-based eating plan,
here are a few tips:
➢ Start slow. Try adding in one plant-based meal a
week, or simply add more plant-based foods to
the meals you are already eating.
❖ See Handout: Black Beans and Quinoa Recipe
❖ See Handout: Adding More Vegetables
✓ Skill Building Activity: Add Those Veggies! (your
coach will lead you through this activity)
➢ Try a plant-based breakfast. Oatmeal with fruit or
whole grain toast with nut butter could be a good
starting point.
❖ See Handout: Overnight Oats Recipe
➢ Invest in a plant-based eating cookbook. This can
give you ideas for putting together simple and tasty
meals.
➢ Get inspiration when dining out. Order plant-based
meals and try to recreate them at home. Ethnic
restaurants are a good place to begin.
➢ Plant a garden. Growing your own produce may
inspire you to eat more plant-based foods. Ask your
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local plant professional for a list of plants that grow
well in your area.
Meatless Monday
Plant-based eating does not have to be all or nothing!
There are health benefits even if you eat just one
meatless meal per week.
❖ See Handout: Getting Started with Meatless Monday
✓ Skill Building Activity: Make Your Own Meals Meatless
(your coach will lead you through this activity)
Plant-Only Eating Plan
If you do choose to only eat plant-based foods and no
animal products, you will need to pay special attention
to certain nutrients in your diet. Without careful design,
a plant-only eating plan (vegan diet) may be low in
calcium, iron, vitamin B-12, vitamin D and zinc. These
nutrients are all very important to good health. Let your
coach/registered dietitian know if you follow or want to
follow a plant-only eating plan.
➢ Be sure to include the foods in the right column in
your eating plan.
Calcium ● Dark green vegetables like collard greens,
kale and broccoli.
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● Calcium-enriched and fortified products
like juices, cereals, soymilk, soy yogurt and
tofu.
Iron ● Since plant-based iron is not easily
absorbed in your body, eat foods rich in
vitamin C (strawberries, citrus fruit,
tomatoes, cabbage and broccoli) at the
same time you eat iron-containing foods
(beans, peas, whole grains, dark leafy
greens and dried fruit) to increase iron
absorption.
Vitamin B-12 ● This vitamin is found almost exclusively in
animal products, so it’s important for those
who do not eat animal products to
consider vitamin supplements, enriched
cereals and fortified soy products. Ask your
doctor if taking a B-12 supplement is right
for you.
Vitamin D ● Look for soy and rice milk and some cereals
where vitamin D is added. If you do not eat
enough fortified foods and have limited sun
exposure, ask your doctor if a vitamin D
supplement is right for you.
Zinc ● Whole grains, soy products, legumes, nuts
and wheat germ.
Summary
There are a number of ways to include more plant-
based foods into your eating plan. It does not have to
be all or nothing. Not only can these foods be
delicious, but they also are very beneficial to your
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health. If you follow a vegetarian or vegan diet, be sure
to tell your coach.
Keep Moving
Plant your own produce garden. Planting, weeding,
watering and harvesting all add physical activity to
your day. No need to start big. A small garden is a
great beginning.
Activities
□ Upload a plant-based breakfast meal this week.
□ Look for a plant-based eating cookbook at your
local bookstore or browse online.
□ Goal setting: Work with your coach to set one goal
this week associated with this session. Example: I
will add a serving of fruit to my breakfast each
day this week.
List your goal here or message it to your coach
______________________________________________________
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Discussion/Questions
□ Ask your coach how you can add more
vegetables to your snacks.
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□ Ask your coach for his/her favorite meatless
Monday meal.
□ Ask your discussion group if anyone has a tasty tofu
recipe to share.
□ Ask your discussion group how they incorporate
plant-based foods that the whole family enjoys.
“Eat food. Not too much.
Mostly plants.”
– Michael Pollan
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Cooking with Tofu
Tofu is a great vegetarian food. Silken and firm are
two varieties of tofu. Tofu has a mild taste, is easy to
cook with and can be used in many different dishes.
Tofu also has many nutritional benefits. It is high in
protein, low in sodium, and has a good amount of
calcium and omega 3 fatty acids. Also, tofu is a rich
source of iron, magnesium, and phosphorus.
Tips for Cooking Tofu:
Silken tofu is best used in smoothies, desserts or sauces.
Firm tofu is best used for stir-frying, grilling or marinating.
Cut tofu into ½" slices or 1" sticks or fingers. Next
marinate the tofu and add spices like ginger or cumin.
Grill, bake or broil the marinated tofu. Serve with a
whole grain (brown rice) and vegetables or salad.
Sprinkle tofu with nutritional yeast and fry it, which will
give the tofu a cheesy & crispy crust.
Add raw sliced firm tofu to any cooked veggie dish or
sauce, and it'll soak up the flavors.
Store unused raw tofu in a tub of water tightly sealed for
up to a week. Change the water every 1-2 days to
keep it fresh.
Store fried or baked tofu in the fridge for up to 3 days.
Black Beans and Quinoa
INGREDIENTS:
● 1 tsp. vegetable oil
● 1 medium onion, chopped
● 3 cloves garlic, chopped
● ¾ cup quinoa (uncooked)
● 1 ½ cups vegetable broth
● 1 tsp. ground cumin
● ¼ tsp. cayenne pepper
● black pepper to taste, salt to taste
● 1 cup frozen corn kernels
● 2 (15 ounce) cans black beans, rinsed and drained
● ½ cup chopped fresh cilantro
DIRECTIONS:
1. Heat oil in a saucepan over medium heat. Cook and
stir onion & garlic for about 10 minutes until lightly
browned.
2. Mix quinoa into onion mixture and cover with
vegetable broth. Next season with cumin, cayenne
pepper, salt & pepper. Bring the mixture to a boil.
Cover, reduce heat and simmer for about 20 minutes
until quinoa is tender and broth is absorbed.
3. Stir frozen corn into the quinoa and simmer for about 5
minutes until heated through. Add the black beans
and cilantro to the corn and serve. Enjoy!
Adding More Vegetables
Roast your veggies. Try roasting asparagus, sweet
potatoes, Brussels sprouts, and onions.
Eat vegetables as a snack. Try carrots and
hummus, celery with peanut butter, or snap peas
with a low fat dressing.
Drink your vegetables. Make a smoothie from kale,
cucumbers, apples and orange juice, or purchase
premade drinks like V-8 or tomato juice.
Replace your pasta with spaghetti squash. Ask your
RD for the recipe. It’s easy to prepare.
Make Monday a meatless meal day. Choose foods
and recipes that are plant-based. Now, that’s a
healthy habit!
Recipe for Overnight Oats:
Servings: 1
INGREDIENTS:
● ½ cup rolled oats
● ½ cup milk
● 1 Tbsp. plain Greek yogurt
● ½ tsp. honey or maple syrup
● 1-2 Tbsp. nuts (almonds, walnuts, etc.)
● ½ cup fruit of your choice (berries, apple, etc.)
● 1/8 tsp. vanilla extract
● 2 to 3 pinches of cinnamon
DIRECTIONS:
Mix together all ingredients, cover and refrigerate
for a minimum of 5 hours before eating.
OR
Mix together all ingredients in an insulated thermos
container (left unrefrigerated) and wait no more
than 7 hours before eating.
Getting Started With Meatless Monday
Here are 4 Tips to Create a Meatless Monday:
1. Start with your favorite recipes (spaghetti, chili,
casseroles, tacos, etc.) and remove the meat.
2. Get creative :
Utilize beans, nuts, seeds, mushrooms and peas in
your dishes to provide protein and hearty taste.
3. Try a new recipe :
An Internet search for “Meatless Monday recipes”
will yield thousands of recipes.
4. Invite friends to gather for a “Meatless Monday
Dinner Potluck” and enjoy tasting a variety of
meatless dishes.