YOUR GUIDE TO EATING PLANT-BASED ON GROUNDS
A Guide to Eating a Plant-Based Diet
WHAT IS A PLANT-BASED DIET ? adj. a diet consisting largely or solely of vegetables, grains, pulses, or other foods derived from plants, rather than animal products.
Plant-based diets are not only more environmentally sustainable, they’re also linked to a reduced risk for certain health conditions including cardiovascular disease, type 2 diabetes, hypertension, obesity, and certain cancers.
WHY EAT A PLANT-BASED DIET ?
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A PLANT-BASED TOUR THROUGH GROUNDS 1
Observatory Hill Dining Room
1
at Observatory Hill
8
West Range Café
Crossroads
9
Rising Roll
2
Runk Dining Room
10
Street Eats Food Trucks
2
1819 Supply
11
Language Houses
3
The Juice Laundry
12
Starbucks
The Castle
13
1819 Supply
Brewbike
14
Café McLeod
Einstein Bros Bagels
15
at Runk
at The AFC
4
at Bonnycastle
5
at Wilsdorf Café
6
13 14
with Harvest Table
at Rice Hall
at West Range
at the Ampitheatre
(residents only)
at Nau Hall
at Claude Moore
at McLeod Hall
C3
at Lambeth
7
Fresh Food Co.
16
Local Creations
7
1819 Supply
17
JPJ Athletic Dining
7
The Juice Laundry
18
Sidley Austin Café
PAV XI
19
Greenberry’s
at Newcomb Hall
at Newcomb Hall
at Newcomb Hall
7
at Newcomb Hall
7
at Newcomb Hall
Starbucks
at Fine Arts
(varisty atheletes only)
at the UVA Law School
at Clark Hall
Location | 395 McCormick Road Charlottesville, VA 22903 Known For | a student-run coffee shop that serves delicious cold brew, coffee, snacks, and more MAKE IT PLANT-BASED: Swap whole milk for oat milk in any tea or coffee drinks
Location | 180 McCormick Rd Charlottesville, VA 22904 Known for | delicious ice cream, frozen yogurt, and sorbet MAKE IT PLANT-BASED: Try any of the ice cream flavors from the vegan menu (cold brew coffeee fudge chip & cookie dough)
Location | 180 McCormick Rd Charlottesville, VA 22904 Tofu Poke Bowl Packed full of umami flavors - you won’t miss the meat at all! MAKE IT PLANT-BASED:
Choose Inari tofu as a protein and skip the spicy mayo to make any poke bowl plant-based!
Bagel Sandwiches Pile those bagels high with avocado and veggies! MAKE IT PLANT-BASED: TIP: try the Avocado Toast (vegan) or the Garden Avocado sandwich (vegetarian)
Location | 85 Engineers Way Charlottesville, VA 22903 Serving | a wide variety of freshly baked bagels and muffins, gourmet breakfast and lunch sandwiches, hearty soups, and salads
Meal Highlights Location |
PLANT-BASED PROTEINS:
10 Bonnycastle Drive Charlottesville, VA 22904
Try the NoBull burger, Twin Oaks tofu, or black beans for plantbased protein!
Known for |
Build your own Gluten-free wrap!
plant-forward menu of salads, grain bowls, and wraps, the location also includes a book exchange & a mindful eating space Build your own Bowl Aspiration | “live simply, eat joyfully and savor tastes that inspire the mind.”
Pile your bowl high with locally sourced veggies and Twin Oaks tofu! Add some sunflower seeds for a delicious and easy way to get your Omega3s in & top it off with a house-made dressing!
Location | 525 McCormick Rd Charlottesville, VA 22903 Known for | Convenient grab and munch of a variety of both food staples and tasty bites
Veggie Burrito Bowl Make sure you don’t miss out on the seasoned beans - they are an excellent source of protein! MAKE IT PLANT-BASED: Try the Adob-Chipotle Jackfruit!
Build Your Own Veggie Burger Build your own veggie burger, complete with a Roasted Garlic & Vegetable NoBull burger! NoBull is a local business in Charlottesville, founded by UVA Alumni! You can also try this option at West Range!
Street Eats
Location | 525 McCormick Road Charlottesville, VA 22903 @ the Amphitheater Food Trucks
PLANT-BASED STREET EATS: Chana Masala Chickpeas simmered in a rich sauce go great over rice! Smoothie Bowl Pack that bowl full of delicious fruits, seeds, nut butters, and protein powder for a delicious meal or snack!
Juice Laundry Location | 180 McCormick Rd Charlottesville, VA 22904 (Newcomb Hall) Serving | fresh and organic smoothies, acai bowls, fresh-pressed juice, and quick vegan eats FEATURING AN ENTIRELY PLANT-BASED MENU!
Location | 110 Bayly Drive Charlottesville, VA 22904 Known for | a flagship sustainability cafe featuring organic and local ingredients
Build Your Own Tacos Try the chili-lime marinated tofu for a filling meal, or the peppers and onions for a lighter snack!
Vegan Chili Tip: Always go for the cashew cream!
PLANT-BASED OPTIONS at O'Hill: Try the made-to-order options at Trattoria or Umami where you'll find veggie packed pasta & stir-fry options! Or, try the Green Fork station for vegan entrees & vegetarian salads & wrap options.
PLANT-BASED OPTIONS at Fresh Food Co: Try the Rotating Restaurant station for frequent plant-based options & the Vegan station for delicious plant-based entrees & a hummus bar
Location | 265 Heredford Drive, Charlottesville, VA 22903
Plant Power Omelet Start your morning right with a breakfast scramble! Make it hearty with locally-sourced tofu or Just Egg, a scrambleable egg substitute made with mung bean protein. HelloBowl Explore unique flavors (black bean falafel, anyone?) with a plant-based twist at HelloBowl! Find at the Plant Power station during lunch! Plant Power Grill Look no further than the Plant Power Grill for scratchmade burgers packed with whole foods like legumes, veggies, and grains.
A Guide to Eating a Plant-Based Diet
TIPS TO CONSIDER FOR A PLANT-BASED DIET Avoid nutrient deficiencies with proper planning A well-planned plant-based diet can provide adequate nutrition. Be sure to include plenty of vegetables, fruits, whole grains, legumes, nuts, and seeds.
Vitamin B-12 is not found in plant foods. Deficiency of this vitamin can result in fatigue, poor cognition, and other complications. Avoid deficiency by taking a Vitamin B-12 supplement and/ or by consuming foods that are fortified with B-12 (including certain nutritional yeasts).
FUN FACT... Young adults, ages 18-34, comprise the largest portion of vegans and vegetarians, with about 6.6% in the U.S. going meat-less. The smallest portion is made up of adults over 65 years of age, coming in at 2.0%.
Whether you’re looking to cut back on meat or are already fully on board with a vegan lifestyle, the plant-based options offered in our dining rooms will support your diet while enhancing the quality of your daily intake. According to the Academy of Nutrition & Dietetics, vegan and vegetarian diets are appropriate for all stages of life and are much more environmentally sustainable than omnivorous diets due to using fewer natural resources and their association with much less environmental damage.
1 kg of protein from kidney beans = = = = =
18 times less land 10 times less water 9 times less fuel 12 times less fertilizer 10 times less pesticide
compared to 1 kg of protein from beef Additionally, about 70% of all water pollution in our rivers and lakes is a result of pollution from animal farms.
A Guide to Eating a Plant-Based Diet
WHAT YOU NEED TO KNOW: PROTEIN BASICS
How much protein do you need in a day? - Weight in pounds / 2.2 = weight in kilograms - weight in kilograms x 0.8 = *minimum* recommended Dietary Allowance (RDA) for healthy adults - The RDA for protein increases depending on disease state (whether disease is present or not and which specific disease is present if any), exercise intensity (sedentary, mild, moderate, extreme), age (protein needs increase as we get older to avoid loss of muscle mass, strength, and function), pregnancy/lactation, and multiple other factors.
Multiply (your weight in kg) by... 0.8-1.0 for recreational adults (those who exercise but aren’t in “training”) 1.2-1.4 for endurance athletes (training sessions average 2-5 hours/day) 1.4-2.0 for strength-training athletes (training sessions average over 2 hours/day)
Examples of high-protein plant foods: Beans: 1 cup = 16 grams Whole-grain pasta: 1 cup = 8 grams Almonds: 1 cup = 28 grams Peanut Butter: 2 tbsp = 8 grams Potatoes: 1 large potato =7 grams Soybeans: 1 cup = 29 grams
A Guide to Eating a Plant-Based Diet
VEGAN DIETS in a NUTSHELL PROTEIN: Strict protein planning isn’t necessary with vegan diets. As long as calorie intake is adequate and a variety of foods are eaten, protein recommendations should be met. • Vegan sources of protein include: almonds, lentils, chickpeas, tofu, peanut butter, soymilk, rice, spinach, whole wheat bread, potatoes, broccoli, and kale. • Regular use of legumes and soy products will ensure adequate protein intake while providing other essential nutrients.
Vitamin D
Zinc
Calcium
Vitamin D influences multiple metabolic pathways including bone metabolism.
Plant-based zinc sources include soy products, legumes, grains, seeds, and nuts.
Calcium is found in dark green leafy vegetables, tofu made with calcium sulfate, calcium-fortified soymilk and orange juice, and many other foods.
Vitamin D levels depend on sun exposure and the intake of vitamin D-fortified foods or supplements.
Organic acids (like citric acid) can enhance zinc absorption to some extent.
Foods that are fortified with vitamin D include certain nondairy milks, fruit juices, breakfast cereals, and margarines.
Certain food preparation techniques (soaking and sprouting beans, grains, nuts, and seeds, as well as leavening bread) can reduce the binding of zinc by phytic acid and increase the bioavailability of zinc.
Vitamin D can also be found in mushrooms that have been exposed to ultraviolet light. If intake of fortified foods and sun exposure are inadequate (ex: during the winter), vitamin D supplements are recommended.
IRON Bioavailability of plant (non-heme) iron is impacted by inhibitors (like phytates and polyphenolics) and enhancers (vitamin C, citric acid, and other organic acids). Therefore, consuming vitamin C-containing foods along with iron-containing foods increases iron absorption greatly. Good sources of plant-based iron include soybeans, lentils, kidney beans, chickpeas, black-eyed peas, Swiss chard, tempeh, black beans, tahini, peas, bulgur, bok choy, raisins, watermelon, millet, and kale.
IODINE It’s common for plant-based diets to be low in iodine. Important vegan sources of iodine include iodized salt and sea vegetables.
Bioavailability= the degree to which the ingested nutrient is absorbed
ViTAMIN B12 Vitamin B-12 is not found in plant foods.
Calcium bioavailability is important to note. Certain foods may be high in calcium but low in bioavailability.
For example, high oxalate (oxalate = a compound that naturally occurs in certain plant foods) veggies like spinach, beet greens, and Swish chard – are high in calcium but have an absorption percentage of about 5%, deeming them inadequate sources of calcium. In contrast, absorption from lowoxalate veggies (kale, Chinese cabbage, bok choi, turnip greens) is about 50%. Absorption from calcium-set tofu and most fortified plant milks is about 30%.
Fortified foods or B-12 containing supplements are necessary for vegans to avoid B-12 deficiency.
Omega-3 Fatty Acids
Deficiency symptoms can include fatigue, tingling in fingers and toes, poor cognition, poor digestion, and failure to thrive in children.
The most concentrated plant sources of omega-3 fatty acids include seeds (flax, chia, canola, hemp), walnuts, and their oils.
For vegetarians who consume certain animal products: one cup of milk or one egg per day provides about 2/3 of the RDA (Recommended Daily Allowance) for B-12.
Omega-3 fatty acids are important for the development and maintenance of the brain and retina. They also decrease risk for chronic diseases, specifically cardiovascular disease.
Vitamin B-12 is the most common deficiency amongst those following a vegan diet. Deficiency of this vitamin can result in fatigue and poor cognition, amongst other complications. Taking a daily B-12 supplement and/or consuming B-12fortified foods (including certain nutritional yeasts) reduces deficiency risk greatly.
FAT Vegan diets are often very low in saturated fat, leading to a decreased risk of chronic disease. Consuming mostly mono-unsaturated fats from foods like nuts, seeds, olives, avocado, and canola or olive oil.
GUIDE TO
PLANT BASED EATING