1. NEWtrition Webinar, Week 6 Elizabeth Prebish Registered Dietitian, Licensed Dietitian/Nutritionist

2. Objectives Protein Vegetarian/Vegan diets Macro vs Micronutrients

3. Protein Essential Nutrient Enzymes, Cell Signaling, Structural Proteins Essential Amino Acids Complete Protein

4. Protein Animal Protein vs Plant Protein Digestion Complete vs Incomplete Soy Ideal Amounts Why are we seeing such a push for protein?

5. Protein Protein Sources: Nuts and nut butters, seeds, beans, quinoa Fish and seafood Chicken and Turkey Red Meats

6. Protein How much protein is recommended to eat daily?.8g per kg of body weight (1 kg = 2.2 lbs) Example: Adult weighs 190 lbs 190 lbs = 86.4 kg.8g x 86.4 kg = 69 g protein/day

7. Vegetarian/Vegan Diets Why are more people “Going Veg”? What are the advantages? “Junk-Food Vegetarians” Empty Calories Protein Intake Iron, Calcium, Vitamin B12, Vitamin D

8. Vegetarian/Vegan Diets Substitutions Milk = Soy milk, almond milk, rice milk, coconut milk Butter = Earth Balance butter Yogurt = Soy Yogurt, Coconut yogurt Mayonnaise = Olive oil based Meat Substitutes

9. Macronutrients Humans consume in the largest quantities and provide bulk of energy. Proteins - 25% Carbohydrates - 55% Fats - 20%

10. Micronutrients Required in small quantities to orchestrate a whole range of physiological functions Minerals, trace minerals Vitamins Soils deficient in some micronutrients including manganese, iron, and zinc. Multi-Vitamin

11. Summary Protein Plant-strong Diets Macro vs Micronutrients

12. Questions?? nutrition@lifestart.net nutrition@lifestart.net