plant based diet

PLANT BASED DIET illustrated by lim su hwee

Many famous celebrities and athletes are practicing the plant-based diet. What motivates them to change their diet? By revealing the benefits and dispelling the myth of plant-based diet, get perceives and start your own plant-based journey!

Content 01

Introduction

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Reveal

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dispel

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Perceive

Plant-based diet

The benefits

The Myth

and get started

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Plant Based diet | introduction

Plant Based Diet

introduction | Plant based diet

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Plant-based diet has been use frequently these days, fuelled by the expanding interest in eating more nutrient foods, diets that are plant-based.

People who eat plant-based foods refrain from eating meat. Some may also avoid animal products such as milk, eggs, cheese and honey, though that’s not always the case.

Dispel

The Myth

Perceive And get started

Reveal

The benefits The reason why they go for plant-based diet.

The Reasons There are numerous paths that can lead a person to change his/her diet. It depends on individual interest, outlook on the world and the timing of when certain issues brought to their attention. They all have their own reason why they decided to change and here are the common reason people go on plant-based diet.

“Once they asked me, why are you a vegetarian? I say if you sit by the riverside and see the fish swimming around pecking each other for fun and having such fun, what kind of a heart have you to spoil their fun, take them from their joy flying around swimming and pecking each other?”

-Teresa Hsu Chih Singapore’s ‘Mother Teresa’

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Plant Based diet | Reveal the benefits

Reduce risk of cancer: Lung, Breast, Stomach , Colon, Prostate.

Reduce risk of disease: Obesity, High Blood Pressure, Diabetes, Heart Disease, Coronary Artery Disease.

Ward off Diseases Eating nuts and whole grains, while eliminating dairy products and meat, will improve your cardiovascular health.

A healthy plant-based diet contains lower saturated fats and cholesterol, and may also have higher fibre content. Consequently, a well balanced plantbased diet helps to lower the risk in some types of cancer and diseases.

Reveal the benefits | Plant based diet

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Plant-based diet Eat Legumes and Nuts Frequently

LIVE LONGER According to research conducted by the University of Southern California, lifestyle choices is the key determining factor to longevity, attributing to 70 - 80% of a person’s life span.

Dan Buettner identifies regions of the world known as blue zones, which refer to cities where people live past 100 years old on average. These cities are: Okinawa, Japan; Sardinia, Italy; Loma Linda, California; Nicoya, Costa Rica; and Ikaria, Greece.

They share a similiar diet of eating more vegetables.

Better Lifestyles And diet Healthy Social Network and family lives Don’t Smoke

Regular physical activity

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Plant Based diet | Reveal the benefits

“It change my whole metabolism and I lost 24 pounds. I go back to basically what I weight in high school.�

- Bill Clinton, the former president become a vegetarian.

Lose Weight A healthy weight loss is a typical result of a smart plant-based diet as it eliminate most of the unhealthy food that tend to cause weight gain.

Reveal the benefits | Plant based diet

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“Calcium in plant food tends to be better absorbed by bone.�

- Amy Lanou, senior nutrition scientist for the physicians committee for responsible.

Stronger bones Calcium is needed for strong bones and teeth, for normal blood clotting and for normal muscle and nerve functions.

MILK

50%

50%

30%

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Plant Based diet | Reveal the benefits

Ease Menopausal symptoms A plant-based diet such as soy and soy foods, helps alleviate the symptoms of menopause. Soy is a natural plant source of oestrogens and contains phytoestrogens. Phyto-estrogens or plant oestrogens are natural chemicals found in food, which keeps our natural hormones in balance. They block the uptake of excess oestrogens and raise levels when needed.

Reveal the benefits | Plant based diet

Regular defecation Eating a lot of Vegetables, fruits and grains means more fibre that will help push waste out of the body.

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Plant Based diet | Reveal the benefits

Billion Land and sea animals killed for food in the us in 2009.

Spare the animals Many people give up meat because of their concern for animals. Unlike the farms of yesteryear where animals roamed freely, today most animals are factory farmed crammed into cages where they can barely move and fed a diet filled with pesticides and antibiotics.

Individuals on a vegetarian diet can save more then 100 animals each year.

Reveal the benefits | Plant based diet

Save the environment Switching to vegetarian diet is one of the most effective ways to save the environment.

To ease the strain on our Earth’s limited resources.

Save countless species from extinction.

Prevent global warming.

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R e ve a l The benefits

Perceive And get started

Dispel

The myth The misconceptions of plant-based diet.

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Plant Based diet | dispel the myth

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Protein Myth There is a common myth that plant-based diet is a bad source of protein. The truth is that plants have many sources of protein that can be categorised into two groups of food. The first group is composed of plant-based foods that contain a complete protein of all nine essential amino acids. These foods include soybeans and quinoa, a grain-like seed.

The second group are plant-based foods that together contain all nine essential amino acids.

When combined in a meal or each eaten at different times throughout the same day, beans and rice or beans and corn provide all the essential amino acids you need for a complete protein.

dispel the myth | Plant based diet

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1 Too much protein is as harmful as too little. Protein will enter our blood and cause it to thicken.

It also drastically cut oxygen supplies to our heart and increase heart disease risk. This may affect other vital organs, such as the brain.

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High protein-diets bring about temporary weight-loss, at the expense of overall health, and people quickly regain weight once they return to a normal diet.

3 A varied plant-based diet with a balance of protein, fats & carbohydrates, and adequate calorie intake provides more than enough protein.

4 Complete animal protein is not superior to complete protein from more than one plant source – they give the same result in different ways. Protein from plant sources doesn’t include excess calories from fat, toxic residues, or an overabundance of protein, which stresses the kidneys.

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Plant Based diet | dispel the myth

5 Nutrients It is a common misconception that plant-based diets are imbalanced, and those who practice vegan and vegetarian lifestyles are deficient in protein, calcium, iron and any number of other dietary needs for human survival. It is also a common misconception that these elements cannot be obtained from non-animal sources. For example calcium, omega 3 fatty acid, Vitamin B12, iron and Zinc. So where can plant-based diet get these nutrients from?

dispel the myth | Plant based diet

Calcium Calcium, needed for strong bones, is found in dark green vegetables, tofu made with calcium sulfate, calciumfortified soy milk and orange juice, and many other foods commonly eaten by vegans.

Calcium can be found in: Tomato, peas, orange and sweet potato.

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Plant Based diet | dispel the myth

Omega 3 fatty acids Omega-3 fatty acids are excellent nutrients that have many health benefits for example heart protection, reducing the risk of stroke. Omega-3 is also necessary for our routine bodily needs such as controlling blood clotting.

OLIVE OIL

For vegetarian, a good combination of green vegetables, seeds, and oils can still provide the benefits and protection.

Omega 3 fatty acids can be found in: Olive Oil, Soybeans, English walnuts and Pumpkin seeds.

dispel the myth | Plant based diet

Vitamin B12 Vitamin B12, or Cobalamin is important for a healthy central nervous system. It also plays a role in creating new blood cells and DNA. Vitamin B12 can be found in: Fermented soy products, shiitake mushrooms, soy milk and Fortified cereals (read individual labels).

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Plant Based diet | dispel the myth

Iron Meat is the primary source for iron in the typical diet. It is essential for a vegetarian to find a good source of iron. There is variety of food contain iron in Plantbased diet. Such as dried beans and dark green leafy vegetables are especially good sources of iron.

Iron can be found in: Bread, Banana, cashews nuts And broccoli.

dispel the myth | Plant based diet

BAKED BEANS

Zinc Zinc plays an important role for body’s immune system and our skin. It should be consumed on a daily basis to keep the immune system strong.

Zinc can be found in: Peas, Peanut, baked beans, and avocados.

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Reveal

The benefits

Dispel

The Myth

Perceive

And get started step by step transitions.

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Plant Based diet | Perceive and get started

Get started A step-by-step guide, switching to a plant-based diet.

1 Define your reason

Changing your lifestyle or diet need a little bit of motivation. Think about why do you want to switch to a plant-based diet and really believe in it.

With this motivation, the rest is easy.

2 Find Replacement

Instead of meat, try replacing with fermented soy products or others plant-based food that you like. For substitute will help your change in diet.

You can go on eating what you normally eat, but meatless.

3 Start Gradually

A gradual transition works better for most of the people.

There’s no need to give up meat at once. For instance, slowly start with reducing the meat in your diet. Once you’ve got Monday down, add another day of meatless eating and so on.

Perceive and get started | Plant based diet

4 Elimination

Choose one non-plant-based food and stop eating this week. Once you are comfortable with the change, go on and start to eliminate other foods.

5 Explore and balance

Changing to plant-based diet can mean discovering new restaurant and lots of delicious food with healthy benefits. So why not treat yourself to a vegetarian restaurant and explore or try new recipes once a week.

It’s also important by adding a wide variety of legumes, nuts, seeds fruits and vegetables to balance up your diet.

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6 Inform your family and friends

Inform your family and friends about your choice. Explain to them the reason why, so that they will understand and they might get influenced by you. You’ll still be dining with them at restaurants or at home.

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Plant Based diet | Perceive and get started

alternative Recipes Ingredients:

Olive fried rice

200g rice, cooked 20g carrot, peeled and diced 1 slice (25g) vegetarian ham, diced 10-12 pitted black olives, sliced 1½-2 tablespoons olive oil 1 slice ginger, finely chopped 1 tablespoon light soy sauce Salt and pepper, to taste Few coriander leaves, for garnish

The recipes for olive fried rice is amazingly simple. With few ingredients and brief preparation time, this fried rice has a different twist from the common fried rice as olives add a the special flavour.

Preparation: 5 minutes Cooking time: 15 minutes Total time: 20 minutes

1) Heat the oil in a wok over medium heat and stir fry the ginger till fragrant.

Servings: 2 2) Throw in the carrot, vegetarian ham and stir fry for 1-2 minutes.

3) Stir in the cooked rice, olives and season with light soy sauce, salt and pepper. Fry about 2-3 minutes or until rice is heated through.

Sprinkle with some water if it is too dry.

4) Garnish with coriander leaves and serve hot

Perceive and get started | Plant based diet

Ingredients: 10-12 dried kelp tied in knots 3-4 stalks fresh lemon grass 40g laksa leaves 4 slices fresh ginger 3-4 tablespoons assam paste 1.25 litres water 4 fresh chilli, seeded and halve 3 tablespoons light soy sauce Sugar and seasoning, to taste ½ Cucumber, finely shredded 80g bean sprouts, tailed And blanched 4 kalamansi limes (optional) 400g rice vermicelli, soaked in warm water for 10-15 minutes Servings: 4

Vegetarian Assam Laksa

Preparation: 10 minutes Cooking time: 15 minutes Total time: 25 minutes

Assam Laksa is a uniquely peranakan dish and an all-time favourite street food. This sour based soup uses tamarind to achieve its sour flavour. There are many different variants of assam laksa; this recipe omits the mackerel and is not as red as the normal Assam Laksa.

1) Peel off the outer layers of the lemon grass stalks, leaving the tender whitish centre.

Cut into 5cm pieces and bruise.

2) Place the dried kelp, lemon grass, ginger, laksa leavesand water in a pot. Bring to boil and simmer for 10-15 minutes. Remove all the ingredients with a slotted spoon and discard. Add chillies, light soy sauce, salt, sugar and seasoning.

3) To serve, divide bean sprouts, shredded cucumbers, pineapple and rice vermicelli between serving bowls. Ladle the soup into individual serving bowls and serve with lime on the side.

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Plant Based diet | Perceive and get started

alternative Recipes Ingredients: 200g rice, washed and drained 400ml water 1 tablespoon fresh ginger, finely chopped 1-2 stalks lemon grass, peel off outer layers leaving tender whitish centre, cut out 4 cm 4 pandan leaves (screwpine), tied into a knot 1 tablespoon sesame oil ½ teaspoon salt 8 vegetarian drumsticks cucumber, sliced tomato, sliced oil, for deep-frying Servings: 2

Chicken rice

Preparation: 5 minutes Cooking time: 15 minutes Total time: 20 minutes

Vegetarian drumstick can be wonderfully sneaky, as it lends itself well to satisfying. It is made from bean curd skin and vegetarian spices. Vegetarian drumstick can be easily bought at vegetarian shop or stalls. Going vegetarian doesn’t have to mean giving up some of your favorite dishes.

1) Combine all the Ingredients: into an electric rice cooker, mix well and turn it on.

2) Heat oil in a deep-fryer or wok. Place the vegetarian drumsticks in and then fry until golden brown. Drain well on kitchen paper and set aside.

3) When done leave the cooked rice to rest, covered, for 5-10 minutes. Serve hot with sliced vegetarian drumsticks, cucumber slices, tomatoes and vegetarian chicken rice chilli.

Perceive and get started | Plant based diet

Ingredients: 12 tomatoes 2 fresh shiitake mushrooms, coarsely chopped 1 slice vegetarian bacon or ham (optional), coarsely chopped 2 vegetarian monkey head mushroom(optional), coarsely chopped 150-200ml water 1 tablespoon olive oil 2 tablespoons ketchup or tomatoes sauce 1 teaspoon cornflour (optional) 300g cooked spaghetti salt and light soy sauce to taste Servings: 3

Spaghetti with Tomatoes Sauce Preparation: 10 minutes Cooking time: 10 minutes Total time: 20 minutes

Spaghetti with Tomatoes Sauce is a simple pasta dish, delicious and healthy. The great amount of fresh tomatoes used is to reduce the ketchup sauce used. It also increased the intake of fiber for a healthy plant-based diet.

1) Cut a cross in the top of each tomato.

Place the tomatoes in a pot or wok of boiling water and cook for 1-2 minutes.

Drain well, peel and mash tomatoes with a fork to make purees.

2) Heat the wok with olive oil, add the bacon/ ham, mushrooms and stir-fry till cooked.

Stir in the tomatoes purees and water, stirring occasionally and cooked till it boils.

Season with sugar, pepper, salt, ketchup.

Mix cornflour with a bit of water and add to thicken the sauce if required.

3) Pour the sauce over the spaghetti and serve immediately.

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Plant Based diet | Perceive and get started

alternative Recipes Ingredients: 4 medium portabella mushrooms, stems removed 3 tbsp olive oil 3/4 tsp salt, divided 1/2 teaspoon ground black pepper, divided 1 avocado, sliced 2 tbsp low-fat yogurt 4 hamburger buns, lightly toasted 4 roasted red peppers, from a jar Servings: 4

Portobella Mushroom Burger with Avocados Preparation: 10 minutes Cooking time: 15 minutes Total time: 25 minutes

Portabella mushrooms make for a healthy veggie burger recipe. For a vegan portabella burger, use a soy yogurt instead of dairy.

1) Brush mushrooms with oil; sprinkle with 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper.

2) Heat large skillet or grill pan over medium heat until hot. Add mushrooms; cook until tender, 8 to 10 minutes, turning once. Transfer mushrooms to plate, cavity side up; cover to keep warm.

3) Stir in the cooked rice, olives and season with light soy sauce, salt and pepper. Fry about 2-3 minutes or until rice is heated through.

Sprinkle with some water if it is too dry.

Meanwhile, combine in small bowl, 1/2 of the avocado, yogurt, remaining 1/4 teaspoon each salt and pepper; mash until smooth.

4) Spoon roasted peppers into mushroom cavities, divided equally. Spread smooth Avocado mixture on bottom of each bun; top each with stuffed mushrooms. Top with remaining sliced avocado. Cover with tops of buns.

Many things made me become a vegetarian, among them the higher food yield as a solution to world hunger.

- John Denver an American singer/songwriter.

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