Plant-Forward Diet in FOCO: Interview with Local Dietician
Making an impact on the Fort Collins community since 2008, the Kendall Reagan Nutrition Center strives to provide opportunities for Colorado State University students within the department of food science and human nutrition as well as offering cooking classes, recipes, group programs and individual nutritional coaching for those outside of the college.
Shelby Cox is is the current director of the KRNC. In an email interview she shared her knowledge about facts concerning a Vegan/Vegetarian diet for those thinking of making the switch and the access to these foods in Fort Collins.
Beyond the Oval: Tell me about yourself
Shelby: I have been here at the KRNC and CSU going on 7 years. I came to Fort Collins to complete my MS in Food Science and Human Nutrition and started at the KRNC as Graduate Teaching Assistant and never left.
What does your average day look like?
Most of my day to day work is one-on-one counseling for a variety of nutrition needs and concerns. I am a board Certified Specialist in Obesity and Weight Management (CSOWM), so this is an area I am very passionate about and which I work very closely. Much of my job is helping people decide what diet would be a good fit for them based on their health, preferences, background, and desires.
How would you define a Vegan/Vegetarian Diet?
I like to use the term ‘plant-forward’ when talking about vegetarian diets. Vegan is a little more clear on the plant-based side and is more easily defined- a diet that includes only foods originating from plant; A vegetarian diet however, is one that brings plants to the forefront of the diet, highlighting the great nutritional qualities that plant foods provide, with the flexibility of including some animal products in moderation.
How would you define a healthy diet?
I could give a more technical definition, but nothing is ever black and white with nutrition so that is difficult- the definition of health for one person may look vastly different form a diet perspective, than it might for the next person. To me, a healthy diet is one that provides the body with gentle nutrition, is intentional, in meeting both our physical needs as well as promoting a positive mental relationship with food and eating, and ultimately supports our long term health and well-being.
What is the best piece of nutritional advice that you can give someone?
This is difficult! I would say the best piece of advice I could give is to ‘Focus on real, whole foods, include foods you enjoy, cook and eat with your friends, and find the diet pattern that works and feels best for you.
Is a Vegan/Vegetarian diet really healthier than a non Vegan/Vegetarian diet?
I believe that one can achieve a nutritionally adequate diet from vegan diets, vegetarian diets, or a meat-inclusive diet. I believe it is equally as possible to eat a vegan or vegetarian diet that is less healthy than a meat inclusive diet. It is so important that on an individual basis we understand our needs for a variety of nutrients and can meet them regularly. Often individuals have positive intentions behind choosing a more plant-forward diet, but do not have the skills or education necessary to ensure it is nutritionally adequate. In this case, yes, it may be less healthy than if they were to include meat in their diet.
Is it possible for the body to receive all the essential vitamins/nutrients it needs from a plant-based diet? If not, are there any supplements that are required when it comes to a plant-based diet?
From a plant-based diet, yes. If well planned and balanced, an individual can meet all of their nutritional needs. With that said, a vegan diet presents an additional challenge, specifically for Vitamin B12. This is found primarily in animal based products, so most often a full vegan diet requires supplementation. Although you can get an adequate nutritional intake from these diets, many people require supplementation or special attention to Calcium, Vitamin D, Iron and Zinc- these are nutrients that commonly fall short in this style of diet.
What would you say is the level of ease to eat a plant-based diet in the city of Fort Collins?
From my experience and what I see when I am out at restaurants, I think vegetarian options (not vegan as much) are becoming more and more readily available. I think Fort Collins is fortunate enough to have a couple plant-forward and some plant-only establishments, which I think is not the case in many places. This makes it easy for individuals who follow these diet patterns to have a place to go and enjoy being out, but I also would guess variety would be welcome since there are really only a couple in town that fit this bill.
What are your thoughts on the “fake” or “faux” meat trend?
These products do serve a purpose. They can help to add variety in flavors and textures to a person’s meal pattern and can be a component of an overall healthy diet.
Can processed foods like this have adverse effects?
With that said, many individuals rely heavily on these products, which tend to be very processed, high in sodium, and include a variety of additives and preservatives to achieve the flavors and textures people might enjoy. When following a plant-forward diet, it is recommended (like with a meat-inclusive diet) to choose whole foods as often as possible and limit the use of processed/packaged items. I think these ‘faux’ items fall in that category to limit (but include in moderation).
So then do you think soy products like tofu safe to eat?
Yes! We know that there are a variety of benefits for including soy products. First, soy is a complete source of protein, it is low in saturated fats and cholesterol-free and contains isoflavones (phytochemicals) that have anti-cancer properties. There is often controversy surrounding soy products, but really we see that when included in moderation, the benefits of including soy in the diet outweigh the perceived/potential risks.
What are your thoughts on raising children on a Vegan/Vegetarian diet?
A well-planned vegetarian diet can provide all the nutrition that any child needs to grow and develop. With that said, with a child’s diet, the key is first getting adequate calories. Plant-focused diets are often high in fiber, this sometimes causes kids to get full faster and not be able to consume the adequate calories. Like I mentioned above, nutrients like protein, calcium, iron, Vitamin D, Zinc, and B12 are big concerns in this population as well, so the planning and execution of a vegetarian diet for this group is very critical to its success. I think there are times when this approach makes sense, but I prefer the idea of letting a child have exposure to all foods and ensuring that their needs for growth and development are met first and foremost. They also get to have more food experiences and start develop their own palette and relationship with food. Once they get older, they can take those experiences in to account and make more personal decisions regarding their diet preferences.
