1. Food for Life Healthy Native American Cooking Class 3

2. Class 3: Complete Nutrition for Strong, Healthy Bodies All About Protein, Calcium, Iron and Vitamin B12 And Cooking Grains, the Staff of Life

3. How Are You Doing? Meals or dishes you tried? Successes to share? Challenges you’d like help with?

4. What’s on Your Weekly Menu Planner?

5. Homework From Class 2 Did you bring a label from a product that is high in fiber (3 or more grams of fiber)? Remember the Fiber Goal for each day? Work up to 35-40 grams of fiber.

6. Complete Nutrition? Absolutely!

7. 2009 Position Paper American Dietetic Association “Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.” Craig,WJ and Mangels, AR. J Am Diet Assoc. 2009;109:1266-1282.

8. Vegan Athletes Many big, strong animals are vegan athletes, too.

9. Protein for muscles Power Plate foods have plenty of protein. Any normal variety of beans, grains, and vegetables provides all the protein you need. No special combining of foods is necessary.

10. Calcium for strong bones Think “Beans and Greens..” …NOT milk and cheese.

11. Calcium in Beans and Greens (milligrams per cup) Black beans103Broccoli94 Great northern beans121Collards358 Navy beans128Kale94 Soybeans175Mustard greens150 Tofu512Spinach (244) White beans161 Swiss chard102

12. How Much Calcium is Absorbed? Brussels Sprouts64% Mustard Greens58% Broccoli53% Kale40-59% Fortified Orange Juice36-38% Cows’ 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.

13. What’s wrong with cow milk? Absolutely nothing, if you are a calf. In humans: Increases risk of prostate, breast and ovarian cancer. Increases risk of hip fractures. Increases risk of kidney stones and kidney problems (renal insufficiency).

14. Iron in Plant-Based Diets “Beans and Greens” are also loaded with iron. Iron intake is often higher among vegetarians and vegans than among meat-eaters. And, the type of iron in plants offers certain benefits.

15. Iron in Plant-Based Diets Iron in foods from plants is non-heme iron. The body absorbs more when it is low in iron and less when it already has plenty of iron. Vitamin C enhances iron absorption. Iron in foods from animals is heme iron. High absorption at all times. Many people have too much iron. This has been linked to insulin resistance and type 2 diabetes.

16. Vitamin B12 Essential for: Healthy nerves Healthy blood Deficiency: nerve problems, anemia

17. Vitamin B12 Not made by plants. Not made by animals. Where does B12 come from?

18. Where Does B12 Come From? Vitamin B12 is made by bacteria. In nature: Bacteria in soil, bacteria in intestine Unhealthful sources: Meat, dairy products, eggs (produced by intestinal bacteria) Healthful sources: Multiple vitamins, fortified products

19. B12 Absorption Stomach acid frees B12 from foods. Stomach makes Intrinsic Factor to help absorb B12.

20. How Do B12 Deficiencies Occur? Lack of stomach acid Lack of Intrinsic Factor Lack of B12 in diet

21. B12 Deficiencies Takes years to develop No early symptoms Later, causes nerve disorders, anemia, psychiatric problems

22. Take a B12 or a Multivitamin once a day All typical multivitamins contain plenty of Vitamin B12. Adults need only 2.4 mcg of B12 per day.

23. Summary: Complete Nutrition Plant-based foods provide plenty of protein, vitamins, and minerals. Take a multivitamin for vitamin B 12, plus other B 12 sources, such as: fortified cereals fortified soymilk nutritional yeast

24. Power Plate Foods to Reverse Diabetes (www.ThePowerPlate.org) Avoid: All animal products Fats: all lard, shortening, butter, and limit oils Certain carbohydrates: Sugar, honey Cold cereals made with sugar or white flour White and most wheat breads Sweets and breads made with white flour Pop, Sugary drinks Enjoy: Unlimited vegetables, especially all varieties of dark leafy greens Unlimited fresh, frozen, dried or unsweetened canned fruits Unlimited beans, peas and lentils Unlimited grains: Old-Fashioned oatmeal, muesli cereal, bran cereals, brown or white rice, wild rice, barley, quinoa, millet, amaranth, etc. Unlimited pasta (egg-free) Non-dairy milks (Soy, Almond, Rice) Use agave nectar instead of sugar or honey Choose rye or 100% whole wheat or high-fiber breads Small amounts nuts and seeds Use a swipe of oil or small amount of oil spray to grease pans, and sauté onions and peppers in water or vegetable broth Water, tea, coffee

25. Let’s Cook Grains!

26. Corn has many layers of meaning to Native American Communities throughout the Americas and is considered to be the essence of life by many. It is one of the most important ingredients in Native American cuisine and many Indigenous peoples of the Americas found time to develop around it a great culture of art, science, literature, and religion. Photo and text Chef Lois Ellen Frank

27. Refer to Chart in Useful Information Booklet – Try New Grains!

28. For Next Week If you’ve not jumped to try 21 Days of Power Plate eating, now’s the time! Try a NEW grain Determine how you will get your vitamin B12 Class 4: Grocery Store Tour