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Alrighty, here is my first-ever Tweet thread. Had to look up how to do it. But would like to address a common misconception: the idea that it& #39;s not easy to get plenty of protein on a whole food plant-based diet. It& #39;s totally easy. Here& #39;s how.
OK, 1st I& #39;m going on the premise that people want MORE than the RDA. The RDA for protein is 0.8g per 1kg of a person& #39;s body weight, or roughly 46-56g/day or ~8-10% of your total calorie intake, depending on how much you eat. There& #39;s a case to be made that some people need more...
Now, whether we DO need more & how much is up for debate. There& #39;s a great book I recommend & have my college nutrition students read: http://www.Proteinaholic.com"> http://www.Proteinaholic.com that addresses this. But safe to assume that athletes, seniors, ill folks trying to heal, even vegans, need more than RDA.
I love the app http://www.Cronometer.com"> http://www.Cronometer.com . You can put in what you eat and gives you a food-by-food breakdown of your nutrient intake - not ONLY macros, but micros, too, and even essential amino acids. Only 1 thing to watch out for though...
When U enter your FOOD, you& #39;ll get a bunch of choices. Look down & see how many nutrients provided in the item you choose. Pick the food that gives 62 to 92 nutrients listed...not 12, 14 or 24. Usually from USDA or NCCDB database, but not always. Careful when picking a brand food
If U choose a food that lists too few nutrients, it is usually ONLY giving what& #39;s on food label: MACROS + very few MICROS & no essential amino acids, omega 3s, etc. So you might eat 90g Protein but falsely appears low on EAAs when you& #39;re not. Poor database choice.
Back to protein from plants: People think you can& #39;t get enough, or can& #39;t get & #39;complete& #39; (all the EAAs.) Not so. As long as U eat enough calories & eating mostly whole plant foods - not processed crap - you can get the RDA + MUCH MORE. And THIS with zero processed protein powders.
I& #39;m targeting exercisers. I teach fitness classes & exercise at least 1 hr, if not 2-3 hrs/day. While everyone& #39;s energy intake needs differ-based on bodysize & activity, here& #39;s a sample & #39;high protein& #39; meal plan gives 133g protein & 300-500% essential amino acids on 2700 kcal/d
What about big guys who workout hard, lift heavy & think they need more PRO? Get 200g by eating a bit more. Big guy can easily eat 3500 kcals. NOTE: this is HI fiber, LOW sat fat, HI omega3, SUPER HI in micros. A true nutritarian diet. Cells will THRIVE. Microbiome will THRIVE.
So what& #39;s the menu? BREAKFAST: Super hearty oatmeal packed w/delish stuff: blueberries, banana, a chopped date-to sweeten. Plus crunchy chopped pecans/almonds/walnuts for protein, minerals, fiber & 2T chia seeds for good fats, protein etc. YUM! Filling! + coffee w/soy milk.
LUNCH: Black beans (canned is OK! quick, easy) + quinoa > throw some spinach & jalapenos in with steamed broccoli & lemon juice topped with hemp hearts. So good! With that spicy kick that warms the belly!
SNACK: A SMOOTHIE w/ ZERO protein powder (processed crap-you don& #39;t need it!) This is a peanut-butter & banana smoothie w/kale & cabbage (you can& #39;t taste it, promise.) Date & banana (a ripe one!) sweeten > 11g Protein: For 20g, add 2T flax & 2T hemp seeds.
By the way, I have been creating lots of delish high-protein smoothies, all plant-based with zero processed powders. They& #39;ll be in my new book, out in 2021, called ***Secrets to the Perfect Smoothie***. Follow if you want to find out when it& #39;s available...
ON TO DINNER: Fresh & filling: Lentil soup as starter (throw in carrots & celery for extra micros) along w/ roasted tofu & sweet potato & steamed asparagus. Add raw veggies. Note: this serving is 1/2 tofu block-I would eat whole thing, so +24g PRO bringing day to 157g PRO.
See how EASY & DELISH a WFPB diet can be? This menu gives you 133g (or 157g or 166g protein if you include my additions listed.) No fake processed supplemental bars or powder needed. MORE IMPORTANT than the protein though is the other nutrients. Let& #39;s look, shall we?
FIBER: Over 100 grams! WOW. Average American gets 15g/day
https://abs.twimg.com/emoji/v2/... draggable="false" alt="🙄" title="Gesicht mit rollenden Augen" aria-label="Emoji: Gesicht mit rollenden Augen">The DRI is 25-35g, barely cutting it. THIS is what humans designed to get-and even what fossilized poop shows that Paleo folk used to get. No Metamucil. No All-bran. Pure delicious food. Your microbiome will be thrilled..
The DRI is 25-35g, barely cutting it. THIS is what humans designed to get-and even what fossilized poop shows that Paleo folk used to get. No Metamucil. No All-bran. Pure delicious food. Your microbiome will be thrilled.." title="FIBER: Over 100 grams! WOW. Average American gets 15g/dayhttps://abs.twimg.com/emoji/v2/... draggable="false" alt="🙄" title="Gesicht mit rollenden Augen" aria-label="Emoji: Gesicht mit rollenden Augen">The DRI is 25-35g, barely cutting it. THIS is what humans designed to get-and even what fossilized poop shows that Paleo folk used to get. No Metamucil. No All-bran. Pure delicious food. Your microbiome will be thrilled.." class="img-responsive" style="max-width:100%;"/>
And THAT’s because the good bacteria in your gut LOVE fiber. It feeds them and helps them flourish and that means good things for all the systems in your body…
So we have a HIGH PROTEIN, HIGH FIBER wfpb diet. And that& #39;s not all: It& #39;s LOW SAT FAT + HIGH in Omega 3s. Yup, the & #39;good& #39; anti-inflammatory fat found in fish-only no fish here (no mercury, no lives lost) - just whole plants. Check out the MEGA Omega3 intake! And zero cholesterol.
What I like to focus on is MICRONUTRIENTS. We don& #39;t need supplements when we eat whole plant foods. Check out the massive amounts of vitamins obtained. And these higher intakes are SAFE when obtained from whole foods. (But we would not want to overdose if taken in supplements.)
Micronutrients - vitamins, minerals, phytochemicals - are so important for every cell in our body. They are what make every cell function properly, every system work the way it should. We should focus on MICROS more than MACROS imho.
One caveat (and before you jump on me.) Vitamin B12 is 0. In reality, it& #39;s not as I drink SILK soy milk which is supplemented. I did NOT choose the SILK item for reasons described above--I wanted all the nutrients in the database for soy milk to capture EAAs and others. Even so..
ALL vegans should supplement B12. In fact, most omnivores should, too. DRIs say everyone over 50 should. Even farm animals people eat FOR B12 are supplemented. If our food system were less sterile, etc. we& #39;d get it from dirt on plants. We don& #39;t now, so we supplement. No biggie.
And Vitamin D (actually a hormone.) We get from sun exposurehttps://abs.twimg.com/emoji/v2/... draggable="false" alt="🌞" title="Sonne mit Gesicht" aria-label="Emoji: Sonne mit Gesicht">Don& #39;t need from foods. Even people who DO get from foods or sun can be deficient in D. Lots of unknowns about D in blood. But for now, we check blood levels and, if need be, supplement w/ D2 or D3 as per doc& #39;s advice.
Let& #39;s check out the minerals. SO IMPORTANT. And look how rich our intake is on this whole food plant-based diet. PLENTY of calcium. PLENTY of iron. And lots of potassium which most Americans are very low in. You get what you need eating plants.
One misconception. People often claim high fiber minimizes absorption of minerals. (Um, where& #39;s the clinical evidence...) Even if there is lesser absorption of some forms of some nutrients (like non-heme iron), there is plenty to spare! TO SUM UP: A WFPB diet gives what you need.
A final comment. This particular day of meals may have ingredients you don& #39;t like. No prob: Substitute. The point is, you can get the nutrients you need on whole plant foods. But be aware, this day had 0 junk. When we eat junk it fills us up, then we don& #39;t want the healthy stuff
OOPS. Just realized I forgot to add the most important bit: the essential & other amino acids. You get what you need (and then some!)
