Natalie Rizzo, MS, RD
June 3, 2019
Nutritious Dietary Patterns
Featured article in the Spring2019 Issue of Nutrition Close-Up; written by Natalie Rizzo, MS, RD
If you ask two different people to define “plant-based eating,” you will likely get two different responses. Because this term isn’t defined by any governing body, it’s up for interpretation.
The Academy of Nutrition and Dietetics (AND) says that plant-based diets include vegetarian and vegan diets1, while U.S. News & World Report describesplant-based diets “as an approach that emphasizesminimally processed foods from plants, with modestamounts of fish, lean meat and low-fat dairy, and redmeat only sparingly”2. Regardless of the definition,the common denominator among all descriptions ofa plant-based diet is, well, plants!
The rise in popularity of plant-based diets isaccompanied by many health benefits. Researchsuggests that eating mostly plants can preventobesity3, decrease the risk of developing diabetes4,and lower mortality rates5. Plant-based dietsare also associated with lower rates of heartdisease6and cancer7. The majority of these studiesobserved vegetarian diet patterns, which includeplenty of fruits, vegetables and meatless proteins,like eggs, dairy, whole grains, nuts, seeds and soy.In other words, plants were paired with proteinsources, like eggs, to make a nutritious and well roundedmeal. Eggs can and should be part ofa plant-based diet, and these five suggestionsshowcase how easy it is to incorporate theincredible egg into your plant-forward dishes.
Frittatas
This baked egg dish is best with whatever seasonalveggies and herbs you have on hand. Simply beateggs, your favorite vegetables, herbs and spices in abowl. Heat a non-stick skillet over medium high heatand pour in the egg mixture. Cook for 5-10 minutesor until eggs set and remove from heat. Try differentflavor variations, like sun-dried tomato, parmesancheese and basil for a Mediterranean flair orasparagus, radish and goat cheese for a spring twist.Both options contain protein to keep you full and anassortment of vitamins and minerals.
Stuffed Veggies
Did you know that eggs make a great addition to stuffed veggies? Peppers, tomatoes and squash make great vehicles for stuffing. Cut the veggie in half, scoop out the seeds, fill with your favorite whole grain, like rice or quinoa, and top with an egg. For an extra hit of heart-healthy fat, cut a ripe avocado in half and top with cheesy scrambled eggs for breakfast, lunch or dinner!
Put An Egg On It
Whether you’re revamping leftover veggies for a quick dinner or looking for a protein boost on your pizza, there are so many reasons to #putaneggonit. Eggs make a great addition to pasta or frozen veggies, too.
Salad Protein
The base of any good salad is vegetables, but thepart that fills you up is the protein8. Next time you’re at the salad bar, load up on as many veggiesas you want and top the whole thing off with ahard-boiled egg. Each egg you add will provide sixgrams of protein and several nutrients, includingvitamin D, lutein, riboflavin and choline. Plus, eggsnot only provide the carotenoid lutein, but researchhas found that consuming eggs can help increaseabsorption of carotenoids from other foods9, andadding eggs to a salad means higher absorption ofvitamin E – 7 times as much10!
Snack On Eggs
Research suggests that including protein at snack time canimprove appetite and hunger control, which can preventovereating later in the day11. That makes eggs the perfectaddition to your midday plans. Hard boil a batch of eggsearly in the week to enjoy as a quick snack. Pair an eggwith a side of fruit or veggies and a handful of nuts to geta good balance of protein, carbs and good fats.
Natalie Rizzo, MS, RD is a NYC-based media Dietitian, food and nutritionwriter, national spokesperson and owner of Nutrition à la Natalie, a successfulsports nutrition blog. Natalie has a Master’s of Science in Nutrition andExercise Physiology from Columbia University.
References
- Melina V, et al. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad Nutr Diet. 2016;116:12:1970-1980.
- U.S. News. Best Plant Based Diets. 2 Jan 2019. Internet: https://health.usnews.com/wellness/food/articles/how-us-news-ranks-best-diets
- Tonstad S, et al. Type of Vegetarian Diet, Body Weight, and Prevalence of Type 2 Diabetes. Diabetes Care. 2009; 32:5: 791-796.
- Ley SH, et al. Prevention and management of type 2 diabetes: dietary components and nutritional strategies. The Lancet. 2014;383:1999-2007.
- Orlich MJ, et al. Vegetarian Dietary Patterns and Mortality in Adventist Health. Study 2. JAMA Intern Med. 2013;173:13:1230.
- Crowe FL, et al. Risk of hospitalization or death from ischemic heart disease among British vegetarians and nonvegetarians: results from the EPIC-Oxford cohort study. Am J Of Clin Nutr. 2013;97:3:597-603.
- Huang T, et al. Cardiovascular Disease Mortality and Cancer Incidence in Vegetarians: A Meta-Analysis and Systematic Review. Ann Nutr Metab. 2012;60:4:233-240.
- Westerterp-Plantenga MS, et al. Dietary protein – its role in satiety, energetics, weight loss and health. Br J Nutr. 2012;108:S2:S105-S112.
- Kim JE, et al. Effects of egg consumption on carotenoid absorption from co-consumed, raw vegetables. Am J Clin Nutr. 2015;102:75-83.
- Kim JE, et. al. Egg Consumption Increases Vitamin E Absorption from Co-Consumed Raw Mixed Vegetables in Healthy Young Men. J Nutr. 2016;146:2199-2205.
- Ortinau LC, et al. Effects of high-protein vs. high- fat snacks on appetite control, satiety, and eating initiation in healthy women. Nutr. J. 2014; 13:97.
