{"id":37699,"date":"2018-03-15T20:20:07","date_gmt":"2018-03-15T20:20:07","guid":{"rendered":"https:\/\/cronometer.com\/blog\/?p=37699"},"modified":"2024-06-27T18:41:24","modified_gmt":"2024-06-28T01:41:24","slug":"everything-you-need-to-know-about-eating-plant-based-part-1","status":"publish","type":"post","link":"https:\/\/cronometer.com\/blog\/everything-you-need-to-know-about-eating-plant-based-part-1\/","title":{"rendered":"Everything you Need to Know about Eating Plant-based: Part 1"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"37699\" class=\"elementor elementor-37699\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e39a870 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e39a870\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f65ade4\" data-id=\"f65ade4\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8b5883b elementor-widget elementor-widget-heading\" data-id=\"8b5883b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\">guest post by susan macfarlane, registered dietitian nutritionist<\/h6>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-feab37c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"feab37c\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-40e0a59\" data-id=\"40e0a59\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-233761a elementor-widget elementor-widget-text-editor\" data-id=\"233761a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-element-overlay\"><ul class=\"elementor-editor-element-settings elementor-editor-column-settings\"><li class=\"elementor-editor-element-setting elementor-editor-element-edit elementor-active\" title=\"Edit\"><span class=\"elementor-screen-only\">Edit<\/span><\/li><\/ul><\/div><div class=\"elementor-column-wrap elementor-element-populated\"><div class=\"elementor-background-overlay\">\u00a0<\/div><div class=\"elementor-widget-wrap ui-sortable\"><div class=\"elementor-element elementor-element-edit-mode elementor-element-7b99639a elementor-element--toggle-edit-tools elementor-widget elementor-widget-text-editor\" data-id=\"7b99639a\" data-element_type=\"widget\" data-model-cid=\"c24\" data-widget_type=\"text-editor.default\"><div class=\"elementor-element-overlay\">\u00a0<\/div><div class=\"elementor-widget-container\"><div class=\"elementor-text-editor elementor-clearfix elementor-inline-editing\" data-elementor-setting-key=\"editor\" data-elementor-inline-editing-toolbar=\"advanced\">Interest in plant-based eating has never been greater, with an increased number of celebrities and professional athletes swapping their bacon and eggs for beans and tofu.<\/div><div class=\"elementor-text-editor elementor-clearfix elementor-inline-editing\" data-elementor-setting-key=\"editor\" data-elementor-inline-editing-toolbar=\"advanced\">\u00a0<\/div><div class=\"elementor-text-editor elementor-clearfix elementor-inline-editing\" data-elementor-setting-key=\"editor\" data-elementor-inline-editing-toolbar=\"advanced\">As a dietitian and long-term vegan (circa 2007), being a part of such a shift has been incredible. Over the past few years, I have worked with many new and seasoned vegans to fine-tune their plant-based diet to optimize growth, improve athleticism, and manage\/prevent chronic disease.<\/div><div class=\"elementor-text-editor elementor-clearfix elementor-inline-editing\" data-elementor-setting-key=\"editor\" data-elementor-inline-editing-toolbar=\"advanced\">\u00a0<\/div><div class=\"elementor-text-editor elementor-clearfix elementor-inline-editing\" data-elementor-setting-key=\"editor\" data-elementor-inline-editing-toolbar=\"advanced\">If you are thinking about moving towards a plant-based diet, you likely have many questions. Below are my answers to some of the most common questions I get asked as a plant-based dietitian.<\/div><\/div><\/div><\/div><\/div>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-89060b1 elementor-widget elementor-widget-image\" data-id=\"89060b1\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2018\/03\/Blog-Image-Vegan-3.png\" class=\"attachment-large size-large wp-image-52766\" alt=\"\" srcset=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2018\/03\/Blog-Image-Vegan-3.png 870w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2018\/03\/Blog-Image-Vegan-3-300x200.png 300w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2018\/03\/Blog-Image-Vegan-3-768x512.png 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0819481 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0819481\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-08d39a8\" data-id=\"08d39a8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1ee286f elementor-widget elementor-widget-heading\" data-id=\"1ee286f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What Are The Health Benefits Of Eating Plant-based?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-da27ca7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"da27ca7\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a22f98d\" data-id=\"a22f98d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-85b4c6e elementor-widget elementor-widget-text-editor\" data-id=\"85b4c6e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Before answering this question, I want to address two points.<\/p><p>First, keep in mind that there isn\u2019t one way to eat a plant-based diet; the nutrient profile of someone eating mostly unprocessed fruits, vegetables, whole grains, and legumes will look very different compared to someone eating cereal, pasta, takeout, and vegan Ben and Jerry\u2019s.<\/p><p>Second, despite eating very distinct diets, vegetarians and vegans are often grouped in the same category in nutrition research, making it more challenging to draw conclusions.<\/p><p>Nonetheless, a growing body of literature shows that compared to omnivores, vegans and vegetarians have less obesity and lower rates of both cardiovascular disease and type 2 diabetes (1). The health benefits of eating plant-based may be even greater among vegans who have been found to have the lowest rates of obesity (2), hypertension (3), and cancer (1) compared to any other dietary group<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ca3d08d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ca3d08d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-eee791c\" data-id=\"eee791c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b123a82 elementor-widget elementor-widget-heading\" data-id=\"b123a82\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Can You Really Get Enough Protein From Plants?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ec45eb2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ec45eb2\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5d5c062\" data-id=\"5d5c062\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a3828a8 elementor-widget elementor-widget-text-editor\" data-id=\"a3828a8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Yes, 100%.<\/p><p>The adult Recommended Dietary Allowance for protein is 0.8 g\/kg\/day* based on the results of nitrogen balance studies (4). Protein needs may be slightly higher (by ~10%) among those following a plant-based diet given that plant protein is slightly less absorbed.<\/p><p>As such, I err on the side of caution and recommend vegans aim for an intake of 1 g of protein per kg per day, which is around 60-65 g for females and around 75-80 g for males.<\/p><p>Plant-based sources of protein:<\/p><p><img decoding=\"async\" class=\"size-large wp-image-37704\" src=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2018\/03\/table1-1024x792.jpg\" alt=\"plant-based sources of protein\" width=\"678\" height=\"524\" srcset=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2018\/03\/table1-1024x792.jpg 1024w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2018\/03\/table1-600x464.jpg 600w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2018\/03\/table1-300x232.jpg 300w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2018\/03\/table1-768x594.jpg 768w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2018\/03\/table1.jpg 1110w\" sizes=\"(max-width: 678px) 100vw, 678px\" \/><\/p><p><em>*Protein and amino acid requirements should be based on \u201cideal\u201d not actual body weight if your weight falls into the body mass index categories of \u201coverweight\u201d or \u201cobese\u201d. An ideal body weight is your weight at a body mass index of 24.9 kg\/msq. You can calculate your ideal weight using the following formula: height<sup>2<\/sup> (in meters) x 24.9.<\/em><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-207adbc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"207adbc\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-200f766\" data-id=\"200f766\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1e3e8f4 elementor-widget elementor-widget-heading\" data-id=\"1e3e8f4\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Are Plant-Proteins Complete?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-503f2a4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"503f2a4\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-02d45a9\" data-id=\"02d45a9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d16923c elementor-widget elementor-widget-text-editor\" data-id=\"d16923c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Complete proteins are those that contain all essential amino acids (the building blocks of protein) in the amount similar to human protein. Technically, the only \u201ccomplete\u201d plant protein is soy, although essential amino acids exist in all plant-foods (albeit in lower concentrations than soy). The amino acid that is the most challenging to meet on a plant-based diet is lysine and as such, is referred to as the \u201climiting amino acid\u201d. Vegan sources of lysine to include daily include beans, lentils, soy, seitan, quinoa, and pumpkin seeds. Also, keep in mind that you can track lysine intake (and all essential amino acids) in Cronometer.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-dd22e18 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"dd22e18\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-091517b\" data-id=\"091517b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-10bd2bf elementor-widget elementor-widget-heading\" data-id=\"10bd2bf\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Should I Stay Away From Soy?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-539769db elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"539769db\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7313b2e7\" data-id=\"7313b2e7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7b99639a elementor-widget elementor-widget-text-editor\" data-id=\"7b99639a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Interest in the health benefits of soy peaked after it was noted that Asian populations have significantly lower cancer rates compared to the US. Yet, when researchers began studying the effects of phytoestrogens from soy on mice and rats, they observed an increased growth of estrogen-receptor positive cancer cells (5).<\/p><p>However, it was later discovered that rodents are not able to metabolise soy in the way that humans do, which results in blood concentrations of soy 20x to 150x the concentration found in humans (6). Furthermore, human research has found that early intake of soy actually reduces breast cancer risk by 25-60% (7) and soy intake following breast-cancer has been shown to significantly reduce breast cancer recurrence and mortality (8).<\/p><p>Another area of concern is that of fertility and breast growth in men. This fear has not been supported by research with a meta analysis and systematic review failing to show an effect of soy protein or isoflavones on testosterone or other-related sex hormones (9). In addition, there is no quality evidence to suggest that that the consumption of soy leads to an increase in the growth of breast tissue in men or women.<\/p><p>At the end of the day, it\u2019s worthwhile to remember that we are talking about a bean that has been consumed in Asian populations since the 11<sup>th<\/sup> century BC. There does not appear to be any reason to avoid this protein unless you have an allergy to soy. And for anyone following a plant-based diet, I encourage the consumption of whole-food, unprocessed soy (like tofu, tempeh, soy beans, or edamame) at least once per day, given that it is a rich source of iron, zinc, calcium, ALA, and other essential nutrients.<\/p><p><a href=\"https:\/\/cronometer.com\/blog\/everything-you-need-to-know-about-eating-plant-based-part-2\/\">Click here<\/a> for part 2 of my series on plant-based diets where I will discuss the trending topic of antinutrients, the use of oil, and how to raise a child on a plant-based diet.<\/p><h2>References:<\/h2><ol><li>Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad Nutr Diet. 2016 Dec;116(12):1970-1980. Abstract available from: <a href=\"http:\/\/jandonline.org\/article\/S2212-2672(16)31192-3\/pdf\">http:\/\/jandonline.org\/article\/S2212-2672(16)31192-3\/pdf<\/a><\/li><li>Stahler C. How often do Americans eat vegetarian meals? And how many adults in the US are vegetarian? The Vegetarian Resource Group website. <a href=\"http:\/\/www\">http:\/\/www<\/a>. vrg.org\/nutshell\/Polls\/2016_adults_veg. Accessed Mar 14, 2018.<\/li><li>Appleby PN, Davey GK, Key TJ. Hypertension and blood pressure among meat eaters, fish eaters, vegetarians and vegans in EPIC Oxford. Public Health Nutr. 2002;5(5):645-654. Abstract available from: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12372158\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12372158<\/a><\/li><li>Institute of Medicine. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington D.C.: The National Academies Press; 2006. Protein and Amino Acids; p 144-155.<\/li><li>Getz L. Soyfoods &amp; Cancer. Today\u2019s Dietitian. 2013 Apr;15(4):30. Article available from: <a href=\"http:\/\/www.todaysdietitian.com\/newarchives\/040113p30.shtml\">http:\/\/www.todaysdietitian.com\/newarchives\/040113p30.shtml<\/a><\/li><li>Setchell KD, Brown NM, Zhao X, Lindley SL, Heubi JE, King EC, et al. Soy isoflavone phase II metabolism differs between rodents and humans: implications for the effect on breast cancer risk. Am J Clin Nutr. 2011 Nov;94(5):1284-94. Abstract available from: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21955647\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21955647<\/a><\/li><li>Messina M. Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature. Nutrients. 2016 Nov 24;8(12). pii: E754. Abstract available from: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27886135\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27886135<\/a>.<\/li><li>Chi F., Wu R., Zeng Y.C., Xing R., Liu Y., Xu Z.G. Post-diagnosis soy food intake and breast cancer survival: A meta-analysis of cohort studies. Asian Pac. J. Cancer Prev. 2013;14:2407\u20132412. Abstract available from: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23725149\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23725149<\/a><\/li><li>Hamilton-Reeves JM, Vazquez G, Duval SJ, Phipps WR, Kurzer MS, Messina MJ. Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis. Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis. Fertil Steril. 2010 Aug;94(3):997-1007. Abstract available from: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19524224\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19524224<\/a><\/li><\/ol>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>guest post by susan macfarlane, registered dietitian nutritionist Edit \u00a0\u00a0Interest in plant-based eating has never been greater, with an increased number of celebrities and professional athletes swapping their bacon and eggs for beans and tofu.\u00a0As a dietitian and long-term vegan (circa 2007), being a part of such a shift has been incredible. Over the past [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":52770,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[7],"tags":[],"class_list":["post-37699","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.3 (Yoast SEO v23.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Everything you Need to Know about Eating Plant-based: Part 1<\/title>\n<meta name=\"description\" content=\"Cronometer Blog Everything you Need to Know about Eating Plant-based: Part 1\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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