National Plant Power Day
March 7th is National Plant Power Day!
Celebrate National Plant Power Day by choosing healthy and nutritious plant-based foods.
Enjoy this FREE GUIDE with all things plants including: Plant-based substitutes, healthy plant additions, key vitamins and supplements, how to read nutrition labels and where to find plant-based restaurants in your area or while traveling.
Share your National Plant Power Day meal on social media with the hashtag #NationalPlantPowerDay
Tag @fitgreenwellness on Instagram!
Plant-Based Substitutes
Additional Plant-Based Substitute Options
Tuna → Chickpeas (cook, rinse, cool them down, add salt, pepper, vegan mayo and relish, smash with a fork)
Ricotta Cheese, Cream Cheese → Almond Milk Based Cheese such as Kite Hill Brand found in supermarkets
Milk → Unsweetened Almond Milk, Soy Milk or Oat Milk
Eggs → Just Egg Folded or Homemade Scrambled Tofu
Bacon → Sweet Earth Plant-Based Bacon is our favorite!
What about Oils?
The Truth About Coconut Oil
Coconut oil, although plant-based, is high in saturated fat, similar to animal-based fats such as lard. Diets high in saturated fats increase risk of heart disease. Be sure to limit intake or avoid coconut oil. Other healthier options include safflower oil, canola oil, olive oil, sesame oil or soybean oil.
Plant-Based Additions
What about Recommended Servings?
For a standard 2,000 calorie diet:
Grains 6.5 oz per day (1 oz. is equivalent to 1 slice whole grain bread, 1/2 cup dry oatmeal, 1/2 cup cooked rice)
Vegetables 2.5 cups per day (1/2 cup is equivalent to 1/2 cut up or raw vegetables, 1 cup raw leafy vegetables)
Fruits 2 cups per day (1/2 cup is equivalent to 1/2 cup fresh, frozen or canned fruit or 1 medium fruit)
Beans and Legumes at least 1/2 cup per day to meet 3 cups per week US Dietary Guidelines for Americans
Nuts & Seeds 1.5 oz per day (approximately 1/4 cup of nuts or 2 tablespoons of nut or seed butter)
Oils 1 tsp per day
Key Vitamins & Supplements
Essential Amino Acids are amino acids that cannot be synthesized by the body or in amounts sufficient to meet the body’s needs. Our bodies make up about half of the amino acids (known as non-essential amino acids). There are 9 essential amino acids that the body cannot make and needs in order to function: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Amino acids are molecules that combine to form proteins - the building blocks of life. They help to break down food, repair body tissue, grow and are essential for body function performance.
Eating high quality protein foods, mostly from plants, can provide the necessary amino acids. For example, a whole grain bread and peanut butter sandwich is a complementary protein: the bread provides the methionine and the peanut butter provides the lysine. If you eat a variety of quality plant proteins (legumes, grains and vegetables) during a meal or over the course of the day, you should cover a sufficient amount of amino acids. You can supplement using plant-based amino acid supplements available at your grocery story or pharmacy.
Vitamin B12 is important in manufacturing red blood cells, cell metabolism and nerve function. When maintaining a plant-based, vegetarian or vegan diet, it is critical to get the recommended dietary allowance of B12, as it is not made by plants. Deficiencies in Vitamin B12 can be quite serious and can include symptoms such as anemia, muscle weakness, fatigue, nerve damage, intestinal problems and mood disturbances. If you are 100% plant-based, vegan, vegetarian or an older adult or a person with digestive tract conditions that may affect the absorption of nutrients, it is recommended to know what your B12 levels are via routine bloodwork. Work with your medical practitioner for proper solutions of supplements if your results show a deficiency. The recommended daily amount of B12 for adults is 2.4 mcg (micograms).
Vitamin D also known as “The Sunshine Vitamin” is essential for bone health as it assists in absorbing dietary calcium and helps make calcium and phosphorous available in the blood to be deposited as the bones harden. The body can make Vitamin D with the help of sunlight. Getting outside for a walk on a sunny day for 15-20 minutes at least 2-3 times per week helps to supply much of the Vitamin D that you need. Supplement during the winter months or when you can not get outside often. There are certain plant-based foods that can provide some level of vitamin D including:
1/2 cup white mushrooms exposed to UV light (366 IU per serving)
1 cup soy, almond or oat milk fortified with Vitamin D (100-144 IU per servings)
1 serving cereal fortified with 10% DV vitamin D (80 IU per serving)
1/2 cup portobello mushrooms (4 IU per serving)
Take special caution if your body can not synthesize Vitamin D very well or if you do not get outside very often. In addition, it is always recommended to know your Vitamin D levels via routine bloodwork. Deficiencies in Vitamin D show up as symptoms such as fatigue, bone pain and achiness, depression, hair loss, muscle weakness, loss of appetite and getting sick easily.
Source: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#h2
Reading Nutrition Labels
Knowing how to properly read nutrition labels is key to making healthy food choices. Pay close attention the ingredient list. Items are listed in descending order of their predominance by weight. Therefore the first ingredient listed is the largest portion found in the food. When going plant-based, reading labels will help you to limit or avoid ingredients in large quantities that are not in line with your health goals such as sugar, coconut oil, whey protein, milk, butter, gelatin (if you are vegan) or eggs. Some ingredients listed in common foods may surprise you such as beef stock found in certain barbecue sauces. After learning to read nutrition labels proficiently, you will be able to select food items you will frequently purchase that support your health goals. It will become an automatic process for you on-going!
