Proteins
When I'm in a pod they call me edamame but when mature I make great beverages and cheese. What am I?
Soybeans!
Soybeans are a great source of protein, 1/2 cup contains 15g of protein
Which one takes longer to digest, simple carbs or complex carbohydrates?
Complex carbohydrates
Fats are divided into two types, one type is saturated fats - what is the other type of fats?
Unsaturated fats
Unsaturated fats are heart-healthy fats, these include: monounsaturated and polyunsaturated (omega-3 and omega-6)
A plant-based diet can help you lose weight - true or false?
False
A plant-based diet can cause weight gain, weight loss, or help you maintain your weight - it all depends on your eating habits (how much you eat, when you eat, what you eat)!
Are peanuts legumes or nuts?
Legumes!
They are a member fo the legume family: grow underground, and have roots as opposed to hanging from trees like nuts do!
Aside from legumes and beans, what other food items provide high amounts of protein? (Name two)
Nuts and Seeds
They don't only provide protein, they also provide fibre and healthy fats.
Beans are rich in protein and their skin is high in one type of carbohydrate - what type of carbohydrate is it?
Fibre
What vitamins do fats help absorb?
Vitamins A,D,E,K
You can be deficient in calcium if you follow a plant-based diet - true or false?
False
Non-dairy milk is fortified with calcium and vitamin D (make sure to check that on the carton!). Additionally, other foods also contain calcium and vitamin D such as almonds, cashews, collard greens, turnip greens, kale, chia seeds, and white beans!
This grain is one of the only complete plant proteins by itself; it is gluten-free and versatile. What is it?
Quinoa!
Quinoa contains 9 essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Quinoa is quite good when it comes to amino acids, but not quite as good as soy. Soy contains substantially more lysine than the protein in quinoa, and by some standards, quinoa falls just short of the lysine needed to be classified as a complete provider of all eight essential amino acids.
How many grams of protein does 1/2 cup of lentils have?
1/2 cup of lentils has 19g of protein!
Carbohydrates are divided into two categories, simple and complex - what are the simple carbohydrates called?
Sugars (monosaccharides, disaccharides, polysaccharides)
How much of your diet should come from fat?
For adults, 20-35% of the calories in your diet should come from fat (mainly healthy fats!)
Following a plant-based diet can make you deficient in Iron - true or false?
False
Iron can be found in vegetables (dark green leafy vegetables) and in legumes (lima beans, edamame). It is true that iron from plant-based foods is less bioavailable (less able to have an active effect) than iron from plants, so people following a plant-based diet should always pair their plant-based iron sources with vitamin C to help increase absorption.
Why is it a good idea to eat more plant-based-proteins and carbohydrate foods?
Increases focus, energy, workout - sustains body building and strengthening
high in protein and anti-oxidants
Reduces inflammation, animal fats that leads to higher risks of cancers, heart diseases
How much of your diet should come from proteins?
For adults, 10-35% of your calories should come from proteins
Carbohydrates are categorized as: simple or complex - name one type of complex carbohydrates?
Starch or Fibre
These seeds are high in omega-3 fats - what are they?
flaxseeds or chia seeds have a high content of omega-3 fatty acids
Eating plant-based is tasteless? True/False, give an example of a plant based.
False
Plant based meals or being vegan does NOT mean you have to give up on taste.
For an athlete, by changing to a plant-based diet, how did it affect their fitness / competitive performance?
athlete gym sparing routine - on the board *20mins ; before 8 mins sparing. after 6 months plant based diet - 61 mins sparing
animal compounds: fats, red meats, saturated fats: plaque formation, slows and blocks blood flow
What vitamins are present in legumes in high amounts?
B vitamins
B vitamins play a big role in healthy hair, healthy eyes and a healthy nervous system
Name the two types of Fibre
Soluble Fibre and Insoluble Fibre
What type of nut is high in omega-3?
Walnuts are not only a good source fo protein, they are also high in omega-3
Eating animal protein, makes you strong! "Be a man!" True/False , give an example to support your answer.
False
Eating plant-based, eliminates the animal fats in your blood stream. It increases the protein and carbohydrates intake - builds stronger body (muscles). "Have you ever seen an ox eat meat?"
What can 1 bean burrito do to your blood vs. a meat burrito? When athletes take blood tests to find out the results, what did they see ?
Clear Plasma vs. fatty (cloudy) plasma/ blood
plant based - reduces inflammation, anti-oxidants (lettuce, is higher than salmon)
optimists blood supply, maintains healthy arteries,