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It’s World Vegan Month, so let’s talk a little bit about plant forward eating! There are many benefits of following a healthy plant forward eating pattern. These may include lowering the risk of developing heart disease by improving blood cholesterol levels and lowering weight, high blood pressure, and type 2 diabetes. Additionally, improved fiber intake can support bowel function.

What are some examples of plant-forward diets?

Vegan – excludes all animal products

Vegetarian – excludes meat, poultry, and fish but includes eggs, dairy and honey

Pescatarian – excludes meat and poultry but includes fish, eggs, dairy and honey

Semi or flexitarian – may include some animal products occasionally

When following this style of eating there are a few things to keep in mind to ensure all nutrients are being considered:

1. Be aware of Vitamin B12, Iron, Calcium, Vitamin D, and Omega-3s:

Plant Based B12 Sources

• Nutritional Yeast
• Fortified plant-based beverage
• Fortified cereals

Plant Based Iron Sources

• Spinach, asparagus, kale
• Lima Beans, soybeans, tempeh, tofu, lentils, beans, chickpeas
• Tomato Puree, prunes
• Enriched hot cereal, quinoa, whole wheat breads, oats
• Pumpkin seeds, cashews, hemp seeds, almonds, hazel nuts, pistachios

Plant Based Vitamin D Sources

• Fortified Orange Juice
• Soy Beverage
• Mushrooms
• Fortified Rice, oat, almond beverage

Plant Based Calcium Sources

• Spinach, Kale, collard (greens)
• Fortified orange juice
• Tofu prepared with calcium sulfate
• Beans
• Tahini
• Almonds
• Enriched cashew, almond, coconut, rice milk

Plant Based Omega-3 Sources

• Soy products
• Nuts and seeds
• Foods fortified with ALA, EPA, and DHA

1. Mix and match a variety of foods to include complete protein sources:

• Complete protein means that the protein source has all nine essential amino acids needed to meet the body’s daily needs. 

Ex. Tofu, Tempeh, Buckwheat, Quinoa, Chia seeds, Soy products 

• Incomplete protein means that the protein source has some, but not all 9 essential amino acids and will need to be paired with another protein source to “complete” the protein and meet the body’s daily needs. 

Ex. Legumes (beans, peas, lentils), Nuts & Seeds, Grains, Broccoli, Mushrooms, Spinach 

Check out our blog on the power of protein to learn more!

The goal is to have a variety of different protein sources to ensure all the essential amino acids needed in a day are consumed to support the body.

1. Follow Canada’s Food Guide:

It is important to maintain a balanced diet to promote your overall health and wellbeing. At most meals try to aim for:

• ½ plate of vegetables
• ¼ plate of protein foods
• ¼ plate of wholegrain carbohydrates

1. Talk to your Doctor about supplements

Many important nutrients are found mainly in animal products and may be difficult to get enough of when following a plant forward eating pattern. If you don’t think you are getting enough of these nutrients through food considering discussing it with your doctor!

1. The way you eat does not need a label!

If you want to move forward with including more plant-based proteins, that’s great! Find a way of eating that works for you, your goals and your ideals. If that doesn’t fit exactly into a label, that’s okay too!

**Disclaimer: blog posts are not meant to replace medical advice. If you have a personal medical condition, please consult with the appropriate provider**

Are you tired of the same menu selections? Are you looking to switch things up and taste new things?

In this article, I will share some combinations that will help provide some change and add some fresh options.

Not every day needs to be a balanced day, however, if you are looking to switch things up and try new things, below are some of the options available:

Marketplace:

• Add a side cup of in-house prepared soup or salad to your other choices.
• Select some vegetables from the salad bar or build your own salad to add to any hot entrée.
• Try a noodle bowl, ramen, or pho and pack it full of vegetables at the Taste of Asia station.
• Grab a sandwich/wrap from It’s a Wrap and load it up with a variety of vegetables.
• Pair a refreshing fruit smoothie with your meal of choice.
• Try our pasta station and add some vegetables with the protein to your pasta.

Bits N Bytes: Did you know we have a food location in the T building?

• Build your own grain bowl with a variety of vegetable options.
• Add fresh fruit with your coffee and pastry combination.
• Try a gyro with your protein of choice and multiple vegetables of choice.
• Try our in-house prepared paninis. Some of the most popular are the grilled chicken and the new veggie panini.

Portable Feast: Have you been to our location in the B building?

• Build your own burrito, nacho, or taco of choice, and add lots of fresh vegetables and toppings.
• Build your own salad burrito bowl.

35^th Street Market Café:

• Use the salad bar for some fresh vegetable options to add to your meal choice.
• Try our Chef’s choice hot bar for a daily rotating menu selection.
• Check out the frozen/grocery sections for more convenience options.

The Fix:

• Have you tried our stir fry station at the Fix? This is a great way to increase your vegetable intake with your rice or noodle bowl selection.
• Add a side of in-house chili or soup to your grill selection.

Fresh Express at all locations:

• Grab a vegetable or fruit box from our Fresh Express station.
• Add some fresh fruit with your coffee and pastry combination.
• Add a side of raw vegetables to any of your choices.
• Grab a yogurt cup and cheese stick for a snack or side addition to a hot line entrée.

**Disclaimer: blog posts are not meant to replace medical advice. If you have a personal medical condition, please consult with the appropriate provider**

Welcome back to campus for the start of the Fall semester. Let’s walk through a few of the ways someone can navigate food allergies while eating on campus:

Do you have a food allergy? Do you know someone with a food allergy? Are you just interested to know more about food allergies?

What is a food allergy?

• A food allergy is an immune response following the consumption of a certain food that a person is allergic to.

Steps to take if you are a student with a food allergy:

• Many of our service lines are served to order, therefore if someone has a food allergy – we highly recommend self-identifying your food allergy before ordering food.
• If you own a medical identification wristband or necklace, we recommend wearing them while on campus.
• Carry an Epi-pen or necessary medication on person while on campus.
• Read labels and ask service staff appropriate questions for clarification to ensure the food purchased is safe for consumption.

• Let those close to you know about your food allergy and how to support you in an emergency.
• Reach out to our Registered Dietitian by emailing kayee@algonqioncollege.com to discuss options available and accommodations if needed.

Where to get allergy information in dining areas:

• Our website has Allergy and Nutrition Information of our common menu items and the priority allergens that they contain.
• There are gluten free and vegan options available at the locations for substitution that are not included in these sheets.

• If you have a food allergy outside of the priority allergens, please email our Dietitian at kayee@algonqioncollege.com and she will review the ingredients list for your specific food allergy.

Our food service staff members are required to complete food safety and allergen training when hired and are taught to understand and recognize the common allergens, possible cross contact/contamination and assist you in navigating the choices available to you.

Contact information:

Do you have additional concerns regarding nutrition, food allergies, intolerances, or dietary restrictions? Need help navigating Food Service locations and identifying food options available to meet your nutrition needs?

Reach out to our Food Service Dietitian at kayee@algonqioncollege.com with any questions or to set up an appointment to address your concerns.