Fight Diabetes
With Food –
Class 5
Jennifer Paul, MS, RD
Vanita Jain Rahman, MD
Deitra Dennis, RN, NBC-HWC
What to expect:
•
•
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Class slides and recordings are available on demand for
registrants at PCRM.org/DiabetesResources.
A new class series will restart every eight weeks, so you
always have a place to keep learning and get support on
your journey.
You can invite others to join you anytime! No need to wait
until November 2 when the next series begins.
1. A Nutritional Approach for Diabetes
2. How to Get Started With a Powerful Menu
3. Grocery Shopping and Recipes for Success
Eight-week
class itinerary:
4. How to Manage Medications and Navigate Social Situations
• The 21-Day Challenge Begins!
5. Getting the Nutrients You Need
6. Healthy Options When Traveling or Dining Out
7. Maintaining a Healthy Heart, Eyes, Nerves, and Kidneys
8. Keeping Up Success in the Long Run: Virtual Potluck
Class Five Outline
1. Welcome/check-in
2. Today’s presentation
3. Guest panel discussion
4. Closing announcements and
sweepstakes winner reveal!
RECIPES
PCRM.org/DiabetesResources
PCRM.org/DiabetesResources
Barnard Medical Center Handout
Other Resources: Action Sheet_Talking To Your Friends.pdf (PlantPureCommunities.org)
Talk to Your Friends & Navigating Social Situations
PCRM.org/DiabetesResources
PCRM.org/FindaDoctor
Other Resources: How To Talk To Your Physician About Going Plant-Based
Is Your Doctor In? How to Talk to Your Physician About Going Plant-Based - Forks Over Knives
Talk to Your Doctor About Going Plant-Based
Poll:
Since last class, how many fully plantbased days did you have?
 None
1
 2-3
 4-6
 All 7
Share in the chat what you ate!
Poll:
What was easy about trying plant-based
meals since last class?
 Having recipes from class, the 21-Day Kickstart, or
other sources
 Meal planning and/or grocery shopping
 Finding time to prep ingredients and/or cook tasty
meals
 Finding options at restaurants or outside the home
 Other (tell us in the chat box)
 I haven’t had a plant-based meal yet
Poll: Bean Camp!!
1. Are you attending class today?
2. Over the past week, were all your meals plantbased?
3. Over the past week, were all your meals low-fat?
4. Over the past week, did you experience any
health improvements?
(if yes, share in the chat box)
Getting The Nutrients You Need
WHERE DO YOU GET YOUR
PROTEIN?
Protein
Protein
Protein
Protein
Lunch
Bean burrito,
Steamed broccoli
Protein = ~ 20 grams
Breakfast
Oatmeal with cinnamon
& raisins,
coffee with soy milk
banana
Dinner
Whole wheat pasta marinara,
minestrone soup,
whole wheat bread
Protein = ~30 grams
Protein = ~17 grams
Total Protein = ~67 grams
HIGH-PROTEIN PLANT FOODS
VITAMIN B12
• B12 supplement required on a plant-based diet
• Recommended for everyone 50+ or on certain
medications
• For nerve and blood health
• RDA: 2.4 mcg/day
• Supplement: 100+ mcg/day or per your healthcare
provider
IRON
• RDA for adults:
– Men 19+ / Women 51+ years: 8 mg/day
– Women 19-50 years: 18 mg/day
• Vegetarians consume as much or more iron than
non-vegetarians.
• Plant-based iron is safer.
• Vitamin C boosts iron absorption.
• Good sources: Beans, greens, whole grains
Melina et al. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad Nutr Diet. 2016;116:1970-1980.
CALCIUM
RDA for adults:
19-50 years: 1,000 mg/day
51+ years: 1,200 mg/day
Institute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D. (2011).
British Dietetic Association. Food fact sheet: calcium. https://www.bda.uk.com/foodfacts/Calcium.pdf. Published
July 2017. Accessed April 25, 2018.
CALCIUM IN BEANS AND GREENS
(MILLIGRAMS PER CUP)
Black beans
103
Great northern beans121
Navy beans
128
Soybeans
175
Tofu
512
White beans
161
Broccoli
94
Collards
358
Kale
94
Mustard greens150
(Spinach
244)
(Swiss chard 102)
HOW MUCH CALCIUM IS ABSORBED?
Brussels Sprouts
64%
Mustard Greens
58%
Broccoli
53%
Kale
40-59%
Fortified Orange Juice 36-38%
Dairy Milk (for comparison) 32%
Weaver CM, Plawecki KL. Am J Clin Nutr 1994;59(suppl):1238S-41S.
Heaney RP, Weaver CM. Am J Clin Nutr 1990;51:656-7.
IODINE
• RDA for adults: 150 mcg/day
• Good sources: iodized salt, vegan sushi, sea
vegetables (e.g. nori, kombu, dulse)
– Sea vegetables may provide too much
• Vegan women of childbearing age
recommended to supplement 150 mcg/d
• Tips:
– When using salt at home, use iodized.
– Eat vegan sushi or sea veggies a few
times per week.
Melina et al. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad Nutr Diet. 2016;116:1970-1980.
VITAMIN D
• RDA for adults:
–19-70 years: 600 IU/day
–71+ years: 800 IU/day
• Some recommend 1,000-2,000 IU
Institute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D. (2011).
National Institutes of Health Office of Dietary Supplements. Vitamin D Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/VitaminDHealthProfessional/. Updated March 2, 2018. Accessed April 26, 2018.
Melina et al. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad Nutr Diet. 2016;116:1970-1980.
VITAMIN D
• Sources: sun, supplements, fortified foods
• Two types: D2 and D3
–Equivalent when taken by mouth
• Deficiency  osteomalacia, osteoporosis
Institute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D. (2011).
National Institutes of Health Office of Dietary Supplements. Vitamin D Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/VitaminDHealthProfessional/. Updated March 2, 2018. Accessed April 26, 2018.
Melina et al. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad Nutr Diet. 2016;116:1970-1980.
OMEGA-3
• Used in the structures of cell membranes, provide
energy and signaling, and are involved in the
body’s cardiovascular, pulmonary, immune and
endocrine system.
• Sources: chia seeds, walnuts, flax seed
–Also, edamame and kidney beans
National Institutes of Health Office of Dietary Supplements. Omega-3 Fatty Acids Fact Sheet for Health Professionals.
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/. Updated August 4, 2021. Accessed October 1, 2021.
OMEGA-3
• Adequate Intake Levels:
– Female 14+ yo = 1.1 g
– Male 14+ yo = 1.6 g
• 1 tbsp chia seeds = 2.5 g
• 1 tbsp flaxseed = 2.35 g
• 1 tbsp walnuts = 1.4 g
National Institutes of Health Office of Dietary Supplements. Omega-3 Fatty Acids
Fact Sheet for Health Professionals.
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/.
Updated August 4, 2021. Accessed October 1, 2021.
Introducing our guests!
Chef Jason Wyrick
The Vegan Taste
Peggy Kraus, CDCES
Erasing Diabetes
Get to Know Chef Jason Wyrick!
For those who live in/near
Phoenix:
• Subscribe to his meal
subscription service:
The Vegan Taste
• Visit his restaurant:
Casa Terra
Read his vegan magazine
and vegan cookbooks!
TheVeganTaste.com
Improve your lifestyle with Peggy Kraus!
Learn more about her coaching
programs: Erasing Diabetes
In-person and virtual services!
Covered by Medicare and most private
insurance plans.
PeggyKraus.com
Join AAHP for a walk!
If you live in Montgomery
County, Maryland, join AAHP
for a bi-monthly walk.
Next session: Saturday, Oct. 9
: 8:45 am at Woodlawn Manor
Cultural Park
SignUpGenius.com
This week’s
winner is…!
•
In the next 4 classes, one person will win these books:
•
Your Body in Balance and Reversing Diabetes by Dr. Neal Barnard
•
Simply Plant Based cookbook by Dr. Rahman
•
By registering for the class with your email address, you are
automatically enrolled.
•
Duplicate entries not allowed; disclosure details are at
PCRM.org/DiabetesClass
Physicians Committee for Responsible Medicine
Let the 21-Day Challenge continue:
Try a second, full week of plant-based meals!
If helpful, follow along with the 21-Day Vegan Kickstart!
Take advantage
of the 21-Day
Vegan Kickstart!
• Refer to this FREE meal plan or other extra
recipes in the 21-Day Challenge!
• Check out the learning tab for cooking demos
and nutrition videos!
21DayKickstart.org
5-6 Ingredient Recipes
Breakfast Sweet Potato Pudding
Yes-You-Can Black Bean Chili
Cinnamon Apple Oatmeal
Black Eyed-Peas with Sweet Potatoes and Greens
Banana Ice Cream
Chocolate Mousse
Sweet Potato Toasts
Hummus and Sun-Dried Tomato Wrap
Veggie Rainbow Wraps
Strawberry Chia Pudding
Pumpkin Smoothie
The Resource Page
PCRM.org/DiabetesResources
• Class slides and recordings
• Community resources
• Recipes and cooking videos
• Nutrition resources
Join Us Next Week—with a friend!
Tuesday, Oct. 12 at 3 p.m. ET
Topic:
Healthy Options When Traveling or Dining Out
Reminders:
Share your feedback in a survey that will
appear in your browser when you exit Zoom!
The webinar will remain open for 10 minutes
to go back and read the chat or Q&A each
week.
Special Guests: