Bibliography

Chapter 1

1. Why is nutrition so important?

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2. How do our bodies process nutrition? 

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3. How does metabolism work? 

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4. What is meant by gut health?

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5. What are common problems with processing nutrition?

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6. What are macronutrients?

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Bowman, S.A. (2020). A Vegetarian-Style Dietary Pattern Is Associated with Lower Energy, Saturated Fat, and Sodium Intakes; and Higher Whole Grains, Legumes, Nuts, and Soy Intakes by Adults: National Health and Nutrition Examination Surveys 2013–2016. Nutrients, 12(9), p.2668. doi:https://doi.org/10.3390/nu12092668.

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Buyken, A.E., Mela, D.J., Dussort, P., Johnson, I.T., Macdonald, I.A., Stowell, J.D. and Brouns, F.J.P.H. (2018). Dietary carbohydrates: a review of international recommendations and the methods used to derive them. European Journal of Clinical Nutrition, [online] 72(12), pp.1625–1643. doi:https://doi.org/10.1038/s41430-017-0035-4.

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Fogelholm, M. (2013). New Nordic Nutrition Recommendations are here. Food & Nutrition Research, [online] 57(1), p.22903. doi:https://doi.org/10.3402/fnr.v57i0.22903.

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Jäger, R., Kerksick, C.M., Campbell, B.I., Cribb, P.J., Wells, S.D., Skwiat, T.M., Purpura, M., Ziegenfuss, T.N., Ferrando, A.A., Arent, S.M., Smith-Ryan, A.E., Stout, J.R., Arciero, P.J., Ormsbee, M.J., Taylor, L.W., Wilborn, C.D., Kalman, D.S., Kreider, R.B., Willoughby, D.S. and Hoffman, J.R. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1). doi:https://doi.org/10.1186/s12970-017-0177-8.

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Jung, E., Kong, S.Y., Ro, Y.S., Ryu, H.H. and Shin, S.D. (2022). Serum Cholesterol Levels and Risk of Cardiovascular Death: A Systematic Review and a Dose-Response Meta-Analysis of Prospective Cohort Studies. International Journal of Environmental Research and Public Health, [online] 19(14), p.8272. doi:https://doi.org/10.3390/ijerph19148272.

Key, T.J., Papier, K. and Tong, T.Y.N. (2021). Plant-based diets and long-term health: findings from the EPIC-Oxford study. Proceedings of the Nutrition Society, 81(2), pp.1–9. doi:https://doi.org/10.1017/s0029665121003748.

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Neufingerl, N. and Eilander, A. (2021). Nutrient Intake and Status in Adults Consuming Plant-Based Diets Compared to Meat-Eaters: A Systematic Review. Nutrients, [online] 14(1), p.29. doi:https://doi.org/10.3390/nu14010029.

NHS (2023). Starchy foods and carbohydrates. [online] nhs.uk. Available at: https://www.nhs.uk/live-well/eat-well/food-types/starchy-foods-and-carbohydrates/.

NHS (2022). What is the glycaemic index (GI)? [online] NHS. Available at: https://www.nhs.uk/common-health-questions/food-and-diet/what-is-the-glycaemic-index-gi/ [Accessed 8 Jun. 2023].

Pipoyan, D., Stepanyan, S., Stepanyan, S., Beglaryan, M., Costantini, L., Molinari, R. and Merendino, N. (2021). The Effect of Trans Fatty Acids on Human Health: Regulation and Consumption Patterns. Foods, 10(10), p.2452. doi:https://doi.org/10.3390/foods10102452.

Qian, F., Korat, A.A., Malik, V. and Hu, F.B. (2016). Metabolic Effects of Monounsaturated Fatty Acid–Enriched Diets Compared With Carbohydrate or Polyunsaturated Fatty Acid–Enriched Diets in Patients With Type 2 Diabetes: A Systematic Review and Meta-analysis of Randomized Controlled Trials. Diabetes Care, 39(8), pp.1448–1457. doi:https://doi.org/10.2337/dc16-0513.

Russo, G.L. (2009). Dietary n−6 and n−3 polyunsaturated fatty acids: From biochemistry to clinical implications in cardiovascular prevention. Biochemical Pharmacology, [online] 77(6), pp.937–946. doi:https://doi.org/10.1016/j.bcp.2008.10.020.

SACN (2015). Carbohydrates and Health. [online] SACN. Available at: https://assets.publishing.service.gov.uk/government/
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United States Department of Agriculture (2020). Dietary Guidelines for Americans 2020 -2025 . [online] Available at: https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf [Accessed 8 Jun. 2023].

Wang, Q., Xia, W., Zhao, Z. and Zhang, H. (2015). Effects comparison between low glycemic index diets and high glycemic index diets on HbA1c and fructosamine for patients with diabetes: A systematic review and meta-analysis. Primary Care Diabetes, 9(5), pp.362–369. doi:https://doi.org/10.1016/j.pcd.2014.10.008.

7. What are micronutrients?

British Nutrition Foundation. (n.d.). Vitamins and Minerals. [Online]. British Nutrition Foundation. Available at: https://www.nutrition.org.uk/healthy-sustainable-diets/vitamins-and-minerals/ [Accessed 6 June 2023].

Kumar, A., Sharma, E., Marley, A., Samaan, M.A. and Brookes, M.J. (2022). Iron deficiency anaemia: pathophysiology, assessment, practical management. BMJ Open Gastroenterology, [online] 9(1), p.e000759. doi:https://doi.org/10.1136/bmjgast-2021-000759.

NHS (2020). Overview - Vitamins and minerals. [online] NHS. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/ [Accessed 6 Jun. 2023].

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uploads/system/uploads/attachment_data/file/6181 [Accessed 6 June 2023].

Rotstein, A., Kodesh, A., Goldberg, Y., Reichenberg, A. and Levine, S.Z. (2022). Serum folate deficiency and the risks of dementia and all-cause mortality: a national study of old age. Evidence-Based Mental Health, [online] 25(2), pp.63–68. doi:https://doi.org/10.1136/ebmental-2021-300309.

8. What role does hydration play?

Campbell, S. (2004). June 2004 - Volume 30 - Issue 6 : Clinical Nutrition Insight. Clinical Nutrition Insight, [online] 30(6). Available at: https://journals.lww.com/clinnutrinsight/Abstract/2004/30060/Dietary_Reference_Intakes__Water.

Centers for Disease Control and Prevention. (n.d.). Water and Healthier Drinks. [Online]. Centers for Disease Control and Prevention. Last Updated: 6 June 2022. Available at: https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.htm [Accessed 6 June 2023].

Elliott, B. (n.d.). 19 Water-Rich Foods That Help You Stay Hydrated. [Online]. Healthline. Last Updated: 7 February 2023. Available at: https://www.healthline.com/nutrition/19-hydrating-foods [Accessed 6 June 2023].

Guelinckx, I., Tavoularis, G., König, J., Morin, C., Gharbi, H. and Gandy, J. (2016). Contribution of Water from Food and Fluids to Total Water Intake: Analysis of a French and UK Population Surveys. Nutrients, 8(10), p.630. doi:https://doi.org/10.3390/nu8100630.

Hignett, J. (2019). The importance of hydration. [Online]. British Dietetics Association. Available at: https://www.bda.uk.com/resource/the-importance-of-hydration.html [Accessed 6 June 2023]. 

9. What are the basics of healthy nutrition?

Arla. (2023). Got Milk? The UK is a nation confused about lactose. [Online]. Arla. Last Updated: 21 June 2023. Available at: https://news.arlafoods.co.uk/news/got-milk-the-uk-is-a-nation-confused-about-lactose [Accessed 10 July 2023].

Food and Agriculture Organisation of the United Nations (2014). Food-based dietary guidelines - Greece. [online] Food and Agriculture Organization of the United Nations. Available at: https://www.fao.org/nutrition/education/food-based-dietary-guidelines/regions/countries/greece/fr/.

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10. What are the benefits of good nutrition?

BDA (2020). Food and mood. [online] www.bda.uk.com. Available at: https://www.bda.uk.com/resource/food-facts-food-and-mood.html [Accessed 8 Jun. 2023].

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College of Dentistry (2018). The Best Foods For A Healthy Smile and Whole Body | College of Dentistry | University of Illinois Chicago. [online] University of Illinois Chicago. Available at: https://dentistry.uic.edu/news-stories/the-best-foods-for-a-healthy-smile-and-whole-body/#:~:text=Eating%20a%20variety%20of%20nutrient [Accessed 8 Jun. 2023].

Deo, P.N. and Deshmukh, R. (2019). Oral microbiome: Unveiling the fundamentals. Journal of Oral and Maxillofacial Pathology : JOMFP, [online] 23(1), pp.122–128. doi:https://doi.org/10.4103/jomfp.JOMFP_304_18.

Moore, D.R. and Philp, A. (2020). Editorial: Nutritional Strategies to Promote Muscle Mass and Function Across the Health Span. Frontiers in Nutrition, 7. doi:https://doi.org/10.3389/fnut.2020.569270.

Shan, Z., Wang, F., Li, Y., Baden, M.Y., Bhupathiraju, S.N., Wang, D.D., Sun, Q., Rexrode, K.M., Rimm, E.B., Qi, L., Tabung, F.K., Giovannucci, E.L., Willett, W.C., Manson, J.E., Qi, Q. and Hu, F.B. (2023). Healthy Eating Patterns and Risk of Total and Cause-Specific Mortality. JAMA Internal Medicine, [online] 183(2). doi:https://doi.org/10.1001/jamainternmed.2022.6117.

11. What are the basics of poor nutrition to avoid?

NHS (2020). Sugar: the facts. [online] nhs.uk. Available at: https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/ [Accessed 8 Jun. 2023].

NHS (2022). Salt in your diet. [online] nhs.uk. Available at: https://www.nhs.uk/live-well/eat-well/food-types/salt-in-your-diet/ [Accessed 8 Jun. 2023].

World Health Organization (2021). Malnutrition. [online] Who.int. Available at: https://www.who.int/news-room/fact-sheets/detail/malnutrition [Accessed 8 Jun. 2023].

12. How does poor nutrition impact our health?

American Psychological Association. (2013). Stress and Eating. [Online]. American Psychological Association. Available at: https://www.apa.org/news/press/releases/stress/2013/eating [Accessed 10 July 2023].

British Heart Foundation (2021). Coronary heart disease. [online] Bhf.org.uk. Available at: https://www.bhf.org.uk/informationsupport/conditions/coronary-heart-disease [Accessed 10 Jul. 2023].

Centres for Disease Control and Prevention. (n.d.). Poor Nutrition. [Online]. Centres for Disease Control and Prevention. Last Updated: 8 September 2022. Available at: https://www.cdc.gov/chronicdisease/resources/publications/factsheets/nutrition.htm [Accessed 10 July 2023]

de Frel, D.L., Atsma, D.E., Pijl, H., Seidell, J.C., Leenen, P.J.M., Dik, W.A. and van Rossum, E.F.C. (2020). The Impact of Obesity and Lifestyle on the Immune System and Susceptibility to Infections Such as COVID-19. Frontiers in Nutrition, 7. doi:https://doi.org/10.3389/fnut.2020.597600.

Firth, J., Marx, W., Dash, S., Carney, R., Teasdale, S.B., Solmi, M., Stubbs, B., Schuch, F.B., Carvalho, A.F., Jacka, F. and Sarris, J. (2019). The Effects of Dietary Improvement on Symptoms of Depression and Anxiety. Psychosomatic Medicine, [online] 81(3), pp.265–280. doi:https://doi.org/10.1097/psy.0000000000000673.

Gonzalez, M.J. and Miranda-Massari, J.R. (2014). Diet and Stress. Psychiatric Clinics of North America, [online] 37(4), pp.579–589. doi:https://doi.org/10.1016/j.psc.2014.08.004.

Grosso, G., Bella, F., Godos, J., Sciacca, S., Del Rio, D., Ray, S., Galvano, F. and Giovannucci, E.L. (2017). Possible role of diet in cancer: systematic review and multiple meta-analyses of dietary patterns, lifestyle factors, and cancer risk. Nutrition Reviews, [online] 75(6), pp.405–419. doi:https://doi.org/10.1093/nutrit/nux012.

Jacka, F.N., O’Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., Castle, D., Dash, S., Mihalopoulos, C., Chatterton, M.L., Brazionis, L., Dean, O.M., Hodge, A.M. and Berk, M. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Medicine, [online] 15(1). doi:https://doi.org/10.1186/s12916-017-0791-y.

Neuenschwander, M., Ballon, A., Weber, K.S., Norat, T., Aune, D., Schwingshackl, L. and Schlesinger, S. (2019). Role of diet in type 2 diabetes incidence: umbrella review of meta-analyses of prospective observational studies. BMJ, [online] 366, p.l2368. doi:https://doi.org/10.1136/bmj.l2368.

Schwingshackl, L., Hoffmann, G., Lampousi, A.-M., Knüppel, S., Iqbal, K., Schwedhelm, C., Bechthold, A., Schlesinger, S. and Boeing, H. (2017). Food groups and risk of type 2 diabetes mellitus: a systematic review and meta-analysis of prospective studies. European journal of epidemiology, [online] 32(5), pp.363–375. doi:https://doi.org/10.1007/s10654-017-0246-y.

CHAPTER 2

1. What does plant-based actually mean?

British Nutrition Foundation (2019) ‘Plant-Based Diets’ [Online]. British Nutrition Foundation. Last Updated: 2019. Available at: https://www.nutrition.org.uk/putting-it-into-practice/plant-based-diets/plant-based-diets/ 

British Dietetics Association (2017) Plant-Based Diet: Food Fact Sheet [Online]. BDA. Last Updated: September 2017. Available at: https://www.bda.uk.com/uploads/assets/3f9e2928-ca7a-4c1e-95b87c839d2ee8a1/Plant-based-diet-food-fact  

Keys, A. and Grande, F. (1957) ‘Role of dietary fat in human nutrition: III. Diet and the epidemiology of coronary heart disease,’ American Journal of Public Health and the Nations Health, 47(12), pp.1520-1530.

Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1551415/ 

Davis, C., Bryan, J., Hodgson, J. and Murphy, K. (2015) ‘Definition of the Mediterranean diet: a literature review,’ Nutrients, 7(11), pp.9139-9153.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4663587/ 

Guasch‐Ferré, M. and Willett, W.C. (2021) ‘The Mediterranean diet and health: A comprehensive overview’, Journal of internal medicine, 290(3), pp.549-566.

Available at: https://onlinelibrary.wiley.com/doi/full/10.1111/joim.13333 

Jacka, F.N., O’Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., Castle, D., Dash, S., Mihalopoulos, C., Chatterton, M.L. and Brazionis, L., (2017) ‘A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES trial)’, BMC medicine, 15(1), pp.1-13.

https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-y 

Leech, Joe. (2019). ‘The Nordic Diet: An Evidence-Based Review’, [Online]. Healthline. Last Updated: 27 February 2019. Available at: https://www.healthline.com/nutrition/the-nordic-diet-review  

Krznarić, Ž., Karas, ILjubas Kelečić, D. and Vranešić Bender, D. (2021) ‘The Mediterranean and Nordic diet: a review of differences and similarities of two sustainable, health-promoting dietary patterns,’ Frontiers in Nutrition, 8, p.683678.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8270004/ 

Berild, A., Holven, K.B. and Ulven, S.M., (2017) ‘Recommended Nordic diet and risk markers for cardiovascular disease,’ Tidsskrift for Den norske legeforening. Available at:

https://pubmed.ncbi.nlm.nih.gov/28551971/ 

Tertsunen, H.M., Hantunen, S., Tuomainen, T.P. and Virtanen, J.K., 2021. Adherence to a healthy Nordic diet and risk of type 2 diabetes among men: the Kuopio Ischaemic Heart Disease Risk Factor Study. European Journal of Nutrition, 60(7), pp.3927-3934.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8437904/ 

Public Health England. (2016). Eatwell Guide. [Online]. GOV.UK. Last Updated: March 2016. Available at: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/5281  [Accessed 2 May 2023].

Public Health England. (2016). The Eatwell Guide: How does it differ to the eatwell plate and why?. [Online]. GOV.UK. Last Updated: March 2016. Available at: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/5282  [Accessed 2 May 2023].

2. Why are people going vegan?

Alliance for Science. (n.d.). 1 in 10 Americans say they don’t eat meat – a growing share of the population. [online] Available at: https://allianceforscience.org/blog/2022/03/1-in-10-americans-say-they-dont-eat-meat-a-growing-share-of-the-population/ 

BDA (2021) Vegetarian, vegan and plant-based diet. Available at: https://www.bda.uk.com/resource/vegetarian-vegan-plant-based-diet.html 

BLE (2022) BLE - Pressemitteilungen - Fleischverzehr 2022 auf Tiefstand. Available at: https://www.ble.de/SharedDocs/Pressemitteilungen/DE/2023/230403_Fleischverzehr.html

Destatis (2022) ‘Smallest Pig Population Since Germany Reunification’, 3 May [Press Release]. Available at: https://www.destatis.de/EN/Press/2022/06/PE22_266_413.html 

Ipsos (2022) Almost half of UK adults set to cut intake of animal products. Available at: https://www.ipsos.com/en-uk/almost-half-uk-adults-set-cut-intake-animal-products 

Long, M. (2022). How many vegans in the UK? [online] Food Matters Live. Available at: https://foodmatterslive.com/article/how-many-vegans-are-there-in-the-uk/#:~:text=When%20Ipsos%20Mori%20and%20 

Norwood, F.B. and Bir, C. (2022) 1 in 10 Americans Say They Don’t Eat Meat – a Growing Share of the Population. Alliance for Science. Available at: https://allianceforscience.org/blog/2022/03/1-in-10-americans-say-they-dont-eat-meat-a-growing-share-of-the-population/ 

Statista (2023) Meat Substitutes - Worldwide | Statista Market Forecast [online] Statista. Available at: https://www.statista.com/outlook/cmo/food/meat/meat-substitutes/worldwide  

United States Department of Agriculture (2023) Plant Based Food Goes Mainstream in Germany. Berlin. Available at: https://apps.fas.usda.gov/newgainapi/api/Report/DownloadReportByFileName?fileName=Plant-Based%20Food%20Goes%20Mainstream%20in%20Germany_Berlin_Germany_GM2023-0002.pdf 

Vegconomist (2023) Study Finds Almost Half of Berlin Children Rarely or Never Eat Meat. Available at: https://vegconomist.com/market-and-trends/47-percent-berlin-children-rarely-or-never-eat-meat/ 

World Wide Fund for Nature (2023) How Has Our World Changed? [Online] Available at: https://livingplanet.panda.org/en-GB/ 

3. How can I tell what is and isn’t plant-based?

British Dietetics Association (2021) Memorandum of Understanding between the British Dietetic Association and The Vegan Society. Available at: https://www.vegansociety.com/sites/default/files
/uploads/downloads/BDA%20and%20Vegan%20Society%20MoU%20Jan%202021.pdf 

4. Is plant-based better for a sustainable future?

British Dietetic Association (2018) ‘Making our favourite meals more sustainable’. Available at: https://www.bda.uk.com/static/89de0ac6-5141-4258-9c34ff71566821ef/One-Blue-Dot-Meal-swaps.pdf 

British Dietetic Association (2020) One Blue Dot: Eating patterns for health and environmental sustainability. Available at: https://www.bda.uk.com/static/539e2268-7991-4d24-b9ee867c1b2808fc/a1283104-a0dd-476b-bda723452ae93870/one%20blue%20dot%20reference%20guide.pdf 

British Dietetics Association (2021) ‘Environmentally Sustainable Diets’. January [Policy Statement]. Available at: https://www.bda.uk.com/static/9e8a51df-4954-496a-aadec4d0b73d77f9/c899cfa5-9b19-41a3-b221d34af6ec1f7e/policystatementsustainablefood.pdf 

Climate Change Committee (2023) Progress in Reducing Emissions 2023 Report to Parliament [Online] Available at: https://www.theccc.org.uk/wp-content/uploads/2023/06/Progress-in-reducing-UK-emissions-2023-Report-to-Parliament.pdf 

Department for Energy Security and Net Zero (2022) Provisional UK greenhouse gas emissions national statistics. United Kingdom: Available at: https://assets.publishing.service.gov.uk/government
/uploads/system/uploads/attachment_data/file/1147773/2022-provisional-emissions-data-tables.xlsx 

EAT (2020) Summary Report of the EAT-Lancet Commission. ‘Transformation to healthy diets by 2050 will require substantial dietary shifts’ [Online]. Available at: https://eatforum.org/content/uploads/2019/07/EAT-Lancet_Commission_Summary_Report.pdf 

FAO and WHO (2019) Aims of Sustainable Healthy Diets. Rome. Available at: https://www.fao.org/3/ca6640en/ca6640en.pdf 

Ivanovich, C.C., Sun, T., Gordon, D.R. and Ocko, I.B. (2023) ‘Future warming from global food consumption’, Nature Climate Change, [Online] 13, pp.1–6. Available at: https://doi.org/10.1038/s41558-023-01605-8 

Poore, J. and Nemecek, T. (2018) ‘Reducing food’s environmental impacts through producers and consumers’, Science. 360(6392), pp. 987-992. Available at: DOI: 10.1126/science.aaq0216

United Nations (2022) Food and Climate Change: Healthy diets for a healthier planet. Available at: https://www.un.org/en/climatechange/science/climate-issues/food  

Willett, W., Rockström, J., Loken, B., Springmann, M., Lang, T., Vermeulen, S., Garnett, T., Tilman, D., DeClerck, F., Wood, A., Jonell, M., Clark, M., Gordon, L.J., Fanzo, J., Hawkes, C., Zurayk, R., Rivera, J.A., De Vries, W., Majele Sibanda, L. and Afshin, A. (2019) ‘Food in the Anthropocene: the EAT–Lancet Commission on healthy diets from sustainable food systems’, The Lancet, 393(10170), pp.447–492. Available at: doi:https://doi.org/10.1016/s0140-6736(18)31788-4 

5. What are the nutritional benefits of plant-based?

American Heart Association. (Unknown). How does Plant-Forward (Plant-Based) Eating Benefit Your Health? [Online]. Heart.org. Available at: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-does-plant-for   

Appleby, P.N., Crowe, F.L., Bradbury, K.E., Travis, R.C. and Key, T.J., (2016). ‘Mortality in vegetarians and comparable nonvegetarians in the United Kingdom’, The American journal of clinical nutrition. 103(1), pp.218-230. [Online]. Available at:        10.3945/ajcn.115.119461     

Banaszak, M., Górna, I. and Przysławski, J., (2022) ‘Non-Pharmacological Treatments for Insulin Resistance: Effective Intervention of Plant-Based Diets—A Critical Review’, Nutrients. 14(7), p.1400. [Online]. Available at: 10.3390/nu14071400 

British Nutrition Foundation. (Unknown). Plant-Based Diets. [Online]. British Nutrition Foundation. Last Updated: June 2019. Available at: https://www.nutrition.org.uk/putting-it-into-practice/plant-based-diets/plant-based-diets/ 

Chen, P., Zhao, Y. and Chen, Y., (2022) ‘A vegan diet improves insulin resistance in individuals with obesity: a systematic review and meta-analysis. Diabetology & Metabolic Syndrome’, 14(1), p.114. [Online]. Available at: https://doi.org/10.1186/s13098-022-00879-w 

EAT. (2020) Summary Report of the EAT-Lancet Commission. 'Transformation to healthy diets by 2050 will require substantial dietary shifts'. [Online] Available at: EAT-Lancet Commission Summary Report

Harland, J., & Garton, L. (2016) ‘An update of the evidence relating to plant-based diets and cardiovascular disease, type 2 diabetes and overweight’, Nutrition Bulletin, 41(4), 323-338.

Kim, H., Caulfield, L.E., Garcia-Larsen, V., Steffen, L.M., Coresh, J. and Rebholtz, CM. (2019) ‘Plant-Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease, Cardiovascular Disease Mortality, and all-cause mortality in a general population of middle-aged adults’, Journal of the American Heart Association. 2019(8), p.e012865. [Online]. Available at: https://doi.org/10.1161/JAHA.119.012865

Little Traverse Bay Bands Of Odawa Indians. (Unknown). Supercharge Your Gut! The 30 Plant Foods Challenge. [Online]. Little Traverse Bay Bands Of Odawa Indians. Available at: https://ltbbodawa-nsn.gov/wp-content/uploads/2021/07/The-30-Different-Plant-Based-Foods-Per-Week-Cha  

Longo, V.D. and Anderson, R.M., (2022) ‘Nutrition, longevity and disease: From molecular mechanisms to interventions’, Cell. 185(9), pp.1455-1470. [Online]. Available at: https://doi.org/10.1016/j.cell.2022.04.002 

McDonald, D., Hyde, E., Debelius, J.W., Morton, J.T., Gonzalez, A., Ackermann, G., Aksenov, A.A., Behsaz, B., Brennan, C., Chen, Y. and DeRight Goldasich, L., (2018) ‘American Gut: an Open Platform for Citizen Science Microbiome Research’, Msystems. 3(3), pp.e00031-18. [Online]. Available at: https://doi.org/10.1128/mSystems.00031-18  

McMacken, M. and Shah, S., (2017). A plant-based diet for the prevention and treatment of type 2 diabetes. Journal of geriatric cardiology. 14(5), p.342–354. [Online]. Available at: 10.11909/j.issn.1671-5411.2017.05.009 

Olfert, M.D. and Wattick, R.A., (2018). Vegetarian Diets and the Risk of Diabetes. Current diabetes reports. 18(11), p.101. [Online]. Available at: 10.1007/s11892-018-1070-9

Papier, K., Knuppel, A., Syam, N., Jebb, S.A. and Key, T.J., (2023). Meat consumption and risk of ischemic heart disease: A systematic review and meta-analysis. Critical Reviews in Food Science and Nutrition. 63(3), pp.426-437. [Online]. Available at: 10.1080/10408398.2021.1949575 

Saunders, A.V., Davis, B.C. and Garg, M.L., (2013) ‘Omega-3 polyunsaturated fatty acids and vegetarian diets. Medical journal of Australia’, 199(S22-S26). [Online]. Available at: https://pubmed.ncbi.nlm.nih.gov/25369925/ 

Singh, PN., Sabaté, J., Fraser, GE., (2003) ‘Does low meat consumption increase life expectancy in humans?’ The American Journal of Clinical Nutrition. 78(3), pp.526S-532S. [Online]. Available at: https://doi.org/10.1093/ajcn/78.3.526S

Tuso, PJ., (2013). Nutritional Update for Physicians: Plant-Based Diets. The Permanent Journal. 17(2), pp.61-66. [Online]. Available at: 10.7812/TPP/12-085 

You, W., Henneberg, R., Saniotis, A., Ge, Y. and Henneberg, M., (2022) ‘Total Meat Intake is Associated with Life Expectancy: A Cross-Sectional Data Analysis of 175 Contemporary Populations’, International Journal of General Medicine. 2022(15), p.1833–1851. [Online]. Available at: 10.2147/IJGM.S333004

6. Are there any cons to a plant-based diet?

Alessandrini, R., Brown, M.K., Pombo-Rodrigues, S., Bhageerutty, S., He, F.J. and MacGregor, G.A., (2021) ‘Nutritional Quality of Plant-Based Meat Products Available in the UK: A Cross-Sectional Survey’, Nutrients. 13(12), p.4225. [Online]. Available at: 10.3390/nu13124225 

British Dietetics Association. (2020). Eating patterns for health and environmental sustainability: A Reference Guide for Dietitians. British Dietetics Association. Available at: https://www.bda.uk.com/uploads/assets/539e2268-7991-4d24-b9ee867c1b2808fc/a1283104-a0dd-476b-bda7234  

Li, M., Jia, N., Lenzen, M., Malik, A., Wei, L., Jin, Y. and Raubenheimer, D. (2022) ‘Global food-miles account for nearly 20% of total food-systems emissions’, Nature Food. 3(6), pp.445-453. [Online]. Available at: https://doi.org/10.1038/s43016-022-00531-w  

NICE (Unknown) ‘Anaemia - iron deficiency: How common is it?’ Available at: https://cks.nice.org.uk/topics/anaemia-iron-deficiency/background-information/prevalence/  

Ohlau, M., Spiller, A. and Risius, A., (2014) ‘Plant-Based Diets Are Not Enough? Understanding the Consumption of Plant-Based Meat Alternatives Along Ultra-processed Foods in Different Dietary Patterns in Germany’, Frontiers in Nutrition. 2014(9), p.850. Available at: https://doi.org/10.3389/fnut.2022.852936  

Pawlak, R., Lester, S.E. and Babatunde, T. (2014) ‘The prevalence of cobalamin deficiency among vegetarians assessed by serum vitamin B12: a review of literature,’ European Journal of Clinical Nutrition. 68(5), p.541–548. Available at: https://doi.org/10.1038/ejcn.2014.46

The Food Foundation (2023) The Broken Plate 2023: The State of the National Food Strategy. Available at: https://foodfoundation.org.uk/sites/default/files/2023-06/The%20Broken%20Plate%202023_Digital_Report.pdf   

World Health Organisation (2015). Global nutrition targets 2025 - anaemia. [online] WHO. Available at: https://www.who.int/multi-media/details/infographics-anaemia.

7. How should a wholesale change in diet be managed?

8. What might a healthy exclusively plant-based diet look like? 

Aykan, N.F. (2015). Red meat and colorectal cancer. Oncology Reviews, [online] 9(1). Available at: https://doi.org/10.4081/oncol.2015.288 

British Nutrition Foundation. (no date). A Healthy Balanced Diet. Available at: https://www.nutrition.org.uk/healthy-sustainable-diets/healthy-and-sustainable-diets/a-healthy-balanced-diet/

Gilbert, C. (2013) ‘What is vitamin A and why do we need it?’, Community eye health, 26(84), p.65. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3936685/ 

Gonzali, S. and Perata, P. (2020) ‘Anthocyanins from purple tomatoes as novel antioxidants to promote human health’, Antioxidants, 9(10), p.1017. Available at: 10.3390/antiox9101017 

Heart UK. (no date). Can I Eat Eggs? Available at: https://www.heartuk.org.uk/low-cholesterol-foods/can-i-eat-eggs 

König, L.M. and Renner, B., 2019. Boosting healthy food choices by meal colour variety: results from two experiments and a just-in-time Ecological Momentary Intervention. BMC Public Health, 19(1), pp.1-15. Available at: https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-019-7306-z 

NHS. (2021) Dairy and alternatives in your diet. Available at: https://www.nhs.uk/live-well/eat-well/food-types/milk-and-dairy-nutrition/#:~:text=lower%20in%20fat.-,Cheese,40g%20of%20fat%20per%20100g

NHS. (2021) Meat in your diet. Available from https://www.nhs.uk/live-well/eat-well/food-types/meat-nutrition/ 

Oostindjer, M., Alexander, J., Amdam, G.V., Andersen, G., Bryan, N.S., Chen, D., Corpet, D.E., De Smet, S., Dragsted, L.O., Haug, A. and Karlsson, A.H. (2014) ‘The role of red and processed meat in colorectal cancer development: a perspective’, Meat science. 97(4), pp.583-596. Available at: https://doi.org/10.1016/j.meatsci.2014.02.011

Sim, M., Lewis, J.R., Prince, R.L., Levinger, I., Brennan-Speranza, T.C., Palmer, C., Bondonno, C.P., Bondonno, N.P., Devine, A., Ward, N.C. and Byrnes, E. (2020) ‘The effects of vitamin K-rich green leafy vegetables on bone metabolism: A 4-week randomised controlled trial in middle-aged and older individuals,’ Bone reports, 12, p.100274. Available at: https://doi.org/10.1016/j.bonr.2020.100274 

The Vegan Society. (2021) Do vegans need to supplement? Available from https://www.vegansociety.com/news/blog/VEG12021/do-vegans-need-supplement. 

World Health Organisation (2019) Healthy diet (No. WHO-EM/NUT/282/E). Regional Office for the Eastern Mediterranean. Available at: https://iris.who.int/bitstream/handle/10665/325828/EMROPUB_2019_en_23536.pdf 

Zhao, Z., Feng, Q., Yin, Z., Shuang, J., Bai, B., Yu, P., Guo, M. and Zhao, Q. (2017) ‘Red and processed meat consumption and colorectal cancer risk: a systematic review and meta-analysis’, Oncotarget, 8(47), p.83306. Available at: 10.18632/oncotarget.20667  

9. If I also eat fish?

British Dietetic Association (2020) Eating patterns for health and environmental sustainability. Available at: https://www.bda.uk.com/uploads/assets/539e2268-7991-4d24-b9ee867c1b2808fc/a1283104-a0dd-476b-bda723452ae93870/one%20blue%20dot%20reference%20guide.pdf 

Clark, R. (2018). Fresh tuna no longer counts as an oily fish. [online] World Cancer Research Fund. Available at: https://www.wcrf-uk.org/our-blog/fresh-tuna-no-longer-counts-as-an-oily-fish/.

European Commission (2020) Food-Based Dietary Guidelines in Europe. Available at: https://knowledge4policy.ec.europa.eu/health-promotion-knowledge-gateway/food-based-dietary-guidelin 

Harvard Education: The Nutrition Source (2012) Fish: Friend or Foe? Available at: https://www.hsph.harvard.edu/nutritionsource/fish/#1  

Just One Ocean (n.d.) Critical Ocean Issues. Available at: https://justoneocean.org/ocean-issues 

Mozaffarian, D. and Rimm, E.B. (2006) ‘Fish intake, contaminants, and human health: evaluating the risks and the benefits’, JAMA, 296(15), pp.1885–99. doi:https://doi.org/10.1001/jama.296.15.1885 

NHS (2022) Fish and shellfish. Available at: https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/ 

US EPA (2013). Marine Water Quality.. Available at: https://www.epa.gov/salish-sea/marine-water-quality 

W.W.F. (2020). Living Planet Report 2020. Available at: https://livingplanet.panda.org/en-gb/ 

10. If I also eat eggs?

British Dietetic Association (2020) Eating patterns for health and environmental sustainability. Available at: https://www.bda.uk.com/uploads/assets/539e2268-7991-4d24-b9ee867c1b2808fc/a1283104-a0dd-476b-bda723452ae93870/one%20blue%20dot%20reference%20guide.pdf 

British Lion Eggs (n.d.). Egg White Vs Egg Yolk. Available at: https://www.egginfo.co.uk/egg-nutrition-and-health/egg-nutrition-information/white-and-yolk/compare 

British Heart Foundation (2015) Eggs and cholesterol. Available at: https://www.bhf.org.uk/what-we-do/news-from-the-bhf/news-archive/2015/may/eggs-and-cholesterol?gclid=Cj0KCQjwnrmlBhDHARIsADJ5b_lWRZpt-QoQS_aWPZAjnl0K-VPkxlukyG8G-pJJKHSGwgDZ8-vt000aArEMEALw_wcB&gclsrc=aw.ds 

Department of Health (2012). Nutrient analysis of eggs. [online] GOV.UK. GOV.UK. Available at: https://assets.publishing.service.gov.uk
/media/5a7b2aaded915d3ed90629b9/Nutrient_analysis_of_eggs_Summary_Report.pdf.

Egg Info (n.d.). Vitamins in eggs, mineral in eggs | Official egg info UK. [online] British Lion Eggs. Available at: https://www.egginfo.co.uk/egg-nutrition-and-health/egg-nutrition-information/vitamins-and-minerals.

Food Data Central (2018) Egg, whole, fresh, raw. Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171287/nutrients 

11. If I also eat dairy?

Bergholdt, H.K., Larsen, M.K., Varbo, A., Nordestgaard, B.G. and Ellervik, C. (2018) ‘Lactase persistence, milk intake, hip fracture and bone mineral density: a study of 97 811 Danish individuals and a meta‐analysis’, Journal of internal medicine, 284(3), pp.254-269. Available at: 10.1111/joim.12753 

Bischoff‐Ferrari, H.A., Dawson‐Hughes, B., Baron, J.A., Kanis, J.A., Orav, E.J., Staehelin, H.B., Kiel, D.P., Burckhardt, P., Henschkowski, J., Spiegelman, D. and Li, R. (2011) Milk intake and risk of hip fracture in men and women: a meta‐analysis of prospective cohort studies’, Journal of Bone and Mineral Research, 26(4), pp.833-839. Available at: https://doi.org/10.1002/jbmr.279 

British Dietetic Association (2020) Eating patterns for health and environmental sustainability. Available at: https://www.bda.uk.com/uploads/assets/539e2268-7991-4d24-b9ee867c1b2808fc/a1283104-a0dd-476b-bda723452ae93870/one%20blue%20dot%20reference%20guide.pdf 

Our World In Data (2022) What share of people say they are vegetarian, vegan, or flexitarian? Available at: https://ourworldindata.org/vegetarian-vegan 

Thorning, T.K., Raben, A., Tholstrup, T., Soedamah-Muthu, S.S., Givens, I. and Astrup, A., (2016) ‘Milk and dairy products: good or bad for human health? An assessment of the totality of scientific evidence,’ Food & nutrition research, 60(1), p.32527. Available at: 10.3402/fnr.v60.32527 

World Population Review. (2023) ‘Milk Consumption by Country 2023. Available at: https://worldpopulationreview.com/country-rankings/milk-consumption-by-country  

Wáng, Y.X.J. (2022) ‘Fragility fracture prevalence among elderly Chinese is no more than half of that of elderly Caucasians’, Quantitative Imaging in Medicine and Surgery, 12(2), p.874. Available at: 10.21037/qims-21-876

12. If I also eat meat?

Australian Chicken Meat Federation (2020) Nutritional Benefits of Chicken Meat Fact Sheet. Available at: https://chicken.org.au/wp-content/uploads/2023/05/ACMF_FactSheet_NutritionalCredentialsofChicken_2pp_A4_May20_Final1.pdf.

British Dietetic Association (2020) Eating patterns for health and environmental sustainability. Available at: https://www.bda.uk.com/uploads/assets/539e2268-7991-4d24-b9ee867c1b2808fc/a1283104-a0dd-476b-bda723452ae93870/one%20blue%20dot%20reference%20guide.pdf 

Food and Agriculture Organization of the United Nations (2021) News Article: Key Facts and Findings. Available at: https://www.fao.org/news/story/en/item/197623/icode/.

Statista (2023). Global cattle methane emissions 1990-2019. Available at: https://www.statista.com/statistics/1261318/cattle-methane-emissions-worldwide/.

United Nations Environment Programme (2021) Methane emissions are driving climate change Here’s how to reduce them. Available at: https://www.unep.org/news-and-stories/story/methane-emissions-are-driving-climate-change-heres-how-reduce-them.

Williams, P. (2007) ‘Nutritional Composition of Red Meat’, Nutrition & Dietetics, 64, pp.S113–S119. Available at: https://doi.org/10.1111/j.1747-0080.2007.00197.x.

13. Is plant-based processed food healthier?

FAO (2019) Ultra-processed foods, diet quality and health using the NOVA classification system. Available at: https://www.fao.org/3/ca5644en/ca5644en.pdf

Gehring, J., Touvier, M., Baudry, J., Julia, C., Buscail, C., Srour, B., Hercberg, S., Péneau, S., Kesse-Guyot, E. and Allès, B. (2021) ‘Consumption of ultra-processed foods by pesco-vegetarians, vegetarians, and vegans: associations with duration and age at diet initiation,’ The Journal of Nutrition, 151(1), pp.120-131. Available at: https://jn.nutrition.org/current# 

Messina, M., Sievenpiper, J.L., Williamson, P., Kiel, J. and Erdman Jr, J.W. (2022) ‘Perspective: soy-based meat and dairy alternatives, despite classification as ultra-processed foods, deliver high-quality nutrition on par with unprocessed or minimally processed animal-based counterparts’, Advances in Nutrition, 13(3), pp.726-738. Available at: https://advances.nutrition.org/current# 

Monteiro, C.A., Levy, R.B., Claro, R.M., de Castro, I.R.R. and Cannon, G. (2010) ‘Increasing consumption of ultra-processed foods and likely impact on human health: evidence from Brazil’, Public health nutrition, 14(1), pp.5-13. Available at: doi:10.1017/S1368980010003241 

Orlich, M.J., Sabaté, J., Mashchak, A., Fresán, U., Jaceldo-Siegl, K., Miles, F. and Fraser, G.E. (2022) ‘Ultra-processed food intake and animal-based food intake and mortality in the Adventist Health Study-2’, The American Journal of Clinical Nutrition. 115(6), pp.1589-1601. Available at: https://ajcn.nutrition.org/article/S0002-9165(23)66308-7/pdf 

Silveira, J.A.C.D., Meneses, S.S., Quintana, P.T. and Santos, V.D.S. (2017) ‘Association between overweight and consumption of ultra-processed food and sugar-sweetened beverages among vegetarians,’ Revista de Nutrição, 30, pp.431-441. Available at: https://doi.org/10.1590/1678-98652017000400003 

14. Should I still aim for low-fat?

British Heart Foundation (2022) What does fat do and what is saturated fat? Accessed from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/sugar-salt-and-fat/saturated-fat-animation#:~:text=Saturated%20fat%20is%20the%20kind,of%20heart%20and%20circulatory%20disease

DiNicolantonio, J.J., Lucan, S.C. and O’Keefe, J.H. (2016) ‘The evidence for saturated fat and for sugar related to coronary heart disease’, Progress in cardiovascular diseases, 58(5), pp.464-472. Available at: https://www.sciencedirect.com/science/article/pii/S0033062015300256 

Li, Y., Hruby, A., Bernstein, A.M., Ley, S.H., Wang, D.D., Chiuve, S.E., Sampson, L., Rexrode, K.M., Rimm, E.B., Willett, W.C. and Hu, F.B. (2015) ‘Saturated fats compared with unsaturated fats and sources of carbohydrates in relation to risk of coronary heart disease: a prospective cohort study’, Journal of the American College of Cardiology, 66(14), pp.1538-1548. Available at: https://www.jacc.org/doi/abs/10.1016/j.jacc.2015.07.055 

Nguyen, P.K., Lin, S. and Heidenreich, P. (2016) ‘A systematic comparison of sugar content in low-fat vs regular versions of food’, Nutrition & Diabetes, 6(1), pp.e193-e193. Available at: 10.1038/nutd.2015.43 

National Health Service (2023) Facts about fat. Available at: https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/

Tay, J., Thompson, C.H., Luscombe‐Marsh, N.D., Wycherley, T.P., Noakes, M., Buckley, J.D., Wittert, G.A., Yancy Jr, W.S. and Brinkworth, G.D. (2018) ‘Effects of an energy‐restricted low‐carbohydrate, high unsaturated fat/low saturated fat diet versus a high‐carbohydrate, low‐fat diet in type 2 diabetes: a 2‐year randomised clinical trial’, Diabetes, Obesity and Metabolism, 20(4), pp.858-871. Available at: https://doi.org/10.1111/dom.13164 

Salemi, F., Beigrezaei, S., Arabi, V., Taghipour Zahir, S. and Salehi-Abargouei, A. (2023) ‘Dietary trans fatty acids and risk of colorectal cancer: a systematic review and meta-analysis of observational studies’, European Journal of Nutrition, 62(2), pp.563-572. Available at: https://doi.org/10.1007/s00394-022-03034-3

Wang, Q., Afshin, A., Yakoob, M.Y., Singh, G.M., Rehm, C.D., Khatibzadeh, S., Micha, R., Shi, P., Mozaffarian, D. and Global Burden of Diseases Nutrition and Chronic Diseases Expert Group (2016) ‘Impact of nonoptimal intakes of saturated, polyunsaturated, and trans fat on global burdens of coronary heart disease’, Journal of the American Heart Association, 5(1), p.e002891. Available at: https://doi.org/10.1161/JAHA.115.002891 

World Health Organisation (2020) Healthy diet. Available at:  https://www.who.int/news-room/fact-sheets/detail/healthy-diet#:~:text=Intake%20of%20saturated%20fats%20should,4%2C%205%2C%206

British Dietetic Association. Fat Facts. Available at: https://www.bda.uk.com/resource/fat.html

NCD Alliance (2015) Cardiovascular diseases. Available at:  https://ncdalliance.org/why-ncds/ncds/cardiovascular-diseases

CHAPTER 3

1. Why is it important to increase plant diversity?

Afshin, A., Sur, P.J., Fay, K.A., Cornaby, L., Ferrara, G., Salama, J.S., Mullany, E.C., Abate, K.H., Abbafati, C., Abebe, Z., Afarideh, M., Aggarwal, A., Agrawal, S., Akinyemiju, T., Alahdab, F., Bacha, U., Bachman, V.F., Badali, H., Badawi, A. and Bensenor, I.M. (2019). Health effects of dietary risks in 195 countries, 1990–2017: a systematic analysis for the Global Burden of Disease Study 2017. The Lancet, [online] 393(10184), pp.1958–1972. doi:https://doi.org/10.1016/s0140-6736(19)30041-8.

British Dietetic Association. (2021). Fibre: Food Fact Sheet. [Online]. BDA. Last Updated: April 2021. Available at: https://www.bda.uk.com/resource/fibre.html  [Accessed 4 May 2023].

British Nutrition Foundation. (2021). Fibre. [Online]. British Nutrition Foundation. Last Updated: 2021. Available at: https://www.nutrition.org.uk/healthy-sustainable-diets/starchy-foods-sugar-and-fibre/fibre/?level=He  [Accessed 4 May 2023].

European Food Safety Authority (2010). Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal, 8(3). doi:https://doi.org/10.2903/j.efsa.2010.1462.

Mirzaei, R., Afaghi, A., Babakhani, S., Sohrabi, M.R., Hosseini-Fard, S.R., Babolhavaeji, K., Khani Ali Akbari, S., Yousefimashouf, R. and Karampoor, S. (2021). Role of microbiota-derived short-chain fatty acids in cancer development and prevention. Biomedicine & Pharmacotherapy, 139, p.111619. doi:https://doi.org/10.1016/j.biopha.2021.111619.

Newman, Gemma. (2021). The Plant Powered Doctor: A Simple Prescription For A Healthier You. UK: Ebury Press.

Rossi, Megan. (2019). Eat Yourself Healthy. UK: Penguin Life.

Russell, Heather. (2020). Introducing the Vegan Eatwell Guide. [Online]. BDA. Last Updated: 19 May 2020. Available at: https://www.bda.uk.com/resource/introducing-the-vegan-eatwell-guide.html  [Accessed 4 May 2023].

Zhang, L.-X., Li, C.-X., Kakar, M.U., Khan, M.S., Wu, P.-F., Amir, R.M., Dai, D.-F., Naveed, M., Li, Q.-Y., Saeed, M., Shen, J.-Q., Rajput, S.A. and Li, J.-H. (2021). Resveratrol (RV): A pharmacological review and call for further research. Biomedicine & Pharmacotherapy, [online] 143, p.112164. doi:https://doi.org/10.1016/j.biopha.2021.112164.

2. How does plant diversity support gut health?

Creedon, A.C., Dimidi, E., Hung, E.S., Rossi, M., Probert, C., Grassby, T., Miguens-Blanco, J., Marchesi, J.R., Scott, S.M., Berry, S.E. and Whelan, K. (2022). The impact of almonds and almond processing on gastrointestinal physiology, luminal microbiology, and gastrointestinal symptoms: a randomized controlled trial and mastication study. The American Journal of Clinical Nutrition, 116(6). doi:https://doi.org/10.1093/ajcn/nqac265.

Kim, J., Boushey, C.J., Wilkens, L.R., Haiman, C.A., Le Marchand, L. and Park, S.-Y. (2022). Plant-based dietary patterns defined by a priori indices and colorectal cancer risk by sex and race/ethnicity: the Multiethnic Cohort Study. BMC Medicine, 20(1). doi:https://doi.org/10.1186/s12916-022-02623-7.

Koh, A., De Vadder, F., Kovatcheva-Datchary, P. and Bäckhed, F. (2016). From Dietary Fiber to Host Physiology: Short-Chain Fatty Acids as Key Bacterial Metabolites. Cell, 165(6), pp.1332–1345. doi:https://doi.org/10.1016/j.cell.2016.05.041.

McDonald, D., Hyde, E., Debelius, J.W., Morton, J.T., Gonzalez, A., Ackermann, G., Aksenov, A.A., Behsaz, B., Brennan, C., Chen, Y., DeRight Goldasich, L., Dorrestein, P.C., Dunn, R.R., Fahimipour, A.K., Gaffney, J., Gilbert, J.A., Gogul, G., Green, J.L., Hugenholtz, P. and Humphrey, G. (2018). American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems, [online] 3(3). doi:https://doi.org/10.1128/msystems.00031-18.

Santhiravel, S., Bekhit, A.E.-D.A., Mendis, E., Jacobs, J.L., Dunshea, F.R., Rajapakse, N. and Ponnampalam, E.N. (2022). The Impact of Plant Phytochemicals on the Gut Microbiota of Humans for a Balanced Life. International Journal of Molecular Sciences, 23(15), p.8124. doi:https://doi.org/10.3390/ijms23158124.

Singh, R.K., Chang, H.-W., Yan, D., Lee, K.M., Ucmak, D., Wong, K., Abrouk, M., Farahnik, B., Nakamura, M., Zhu, T.H., Bhutani, T. and Liao, W. (2017). Influence of diet on the gut microbiome and implications for human health. Journal of Translational Medicine, [online] 15(1). doi:https://doi.org/10.1186/s12967-017-1175-y.

Szentirmai, É., Millican, N.S., Massie, A.R. and Kapás, L. (2019). Butyrate, a metabolite of intestinal bacteria, enhances sleep. Scientific Reports, 9(1). doi:https://doi.org/10.1038/s41598-019-43502-1.

Tomova, A., Bukovsky, I., Rembert, E., Yonas, W., Alwarith, J., Barnard, N.D. and Kahleova, H. (2019). The Effects of Vegetarian and Vegan Diets on Gut Microbiota. Frontiers in Nutrition, 6(47). doi:https://doi.org/10.3389/fnut.2019.00047.

3. What are plant points and why 30?

Alwosais, E.Z.M., Al-Ozairi, E., Zafar, T.A. and Alkandari, S. (2021). Chia seed (Salvia hispanica L.) supplementation to the diet of adults with type 2 diabetes improved systolic blood pressure: A randomized controlled trial. Nutrition and Health, 27(2), pp.181–189. doi:https://doi.org/10.1177/0260106020981819.

Fam, V.W., Charoenwoodhipong, P., Sivamani, R.K., Holt, R.R., Keen, C.L. and Hackman, R.M. (2021). Plant-Based Foods for Skin Health: A Narrative Review. Journal of the Academy of Nutrition and Dietetics, 122(3). doi:https://doi.org/10.1016/j.jand.2021.10.024.

Fulgoni, V.L., Brauchla, M., Fleige, L. and Chu, Y. (2020). Association of whole-grain and dietary fiber intake with cardiometabolic risk in children and adolescents. Nutrition and Health, 26(3), pp.243–251. doi:https://doi.org/10.1177/0260106020928664.

Herpich, C., Müller-Werdan, U. and Norman, K. (2022). Role of plant-based diets in promoting health and longevity. Maturitas, [online] 165, pp.47–51. doi:https://doi.org/10.1016/j.maturitas.2022.07.003.

Ramakrishna, B.S. (2013). Role of the gut microbiota in human nutrition and metabolism. Journal of Gastroenterology and Hepatology, 28(S4), pp.9–17. doi:https://doi.org/10.1111/jgh.12294.

Satija, A., Malik, V., Rimm, E.B., Sacks, F., Willett, W. and Hu, F.B. (2019). Changes in intake of plant-based diets and weight change: results from 3 prospective cohort studies. The American journal of clinical nutrition, [online] 110(3), p.nqz049. doi:https://doi.org/10.1093/ajcn/nqz049.

Spector, Tim. (2022). Food For Life. UK: Jonathan Cape.

4. How can I increase the diversity of plants I eat?

Davis, C., Bryan, J., Hodgson, J. and Murphy, K. (2015). Definition of the Mediterranean Diet; A Literature Review. Nutrients, 7(11), pp.9139–9153. doi:https://doi.org/10.3390/nu7115459.

Guasch‐Ferré, M. and Willett, W.C. (2021). The Mediterranean diet and health: a comprehensive overview. Journal of Internal Medicine, [online] 290(3), pp.549–566. doi:https://doi.org/10.1111/joim.13333.

Keys, A. and Grande, F. (1957). Role of Dietary Fat in Human Nutrition. American Journal of Public Health and the Nations Health, [online] 47(12), pp.1520–1530. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1551415/.

McManus, K. (2018). What is a plant-based diet and why should you try it? [online] Harvard Health Blog. Available at: https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760.

The Gut Stuff (n.d.). How to achieve 30 plant-based foods a week. [online] The Gut Stuff. Available at: https://thegutstuff.com/plant-based-challenge/.

Zoe (n.d.). Want to know one of the easiest ways to improve your health? [online] zoe.com. Available at: https://joinzoe.com/post/eat-more-plants.

5. Why is it so important to get enough fibre? (72)

A Level Biology (2020). Cellulose | Structure, Properties, Function, Facts & Summary. [online] A Level Biology. Available at: https://alevelbiology.co.uk/notes/cellulose/.

Barber, T.M., Kabisch, S., Pfeiffer, A.F.H. and Weickert, M.O. (2020). The Health Benefits of Dietary Fibre. Nutrients, [online] 12(10), p.3209. doi:https://doi.org/10.3390/nu12103209.

British Dietetic Association (2021). Fibre. [online] www.bda.uk.com. Available at: https://www.bda.uk.com/resource/fibre.html.

Gose, M., Krems, C., Heuer, T. and Hoffmann, I. (2016). Trends in food consumption and nutrient intake in Germany between 2006 and 2012: results of the German National Nutrition Monitoring (NEMONIT). British Journal of Nutrition, [online] 115(8), pp.1498–1507. doi:https://doi.org/10.1017/s0007114516000544.

Heuer, T., Krems, C., Moon, K., Brombach, C. and Hoffmann, I. (2015). Food consumption of adults in Germany: results of the German National Nutrition Survey II based on diet history interviews. British Journal of Nutrition, 113(10), pp.1603–1614. doi:https://doi.org/10.1017/s0007114515000744.

NHS (2022). How to get more fibre into your diet. [online] nhs.uk. Available at: https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/.

Reynolds, A., Mann, J., Cummings, J., Winter, N., Mete, E. and Te Morenga, L. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet, 393(10170), pp.434–445. doi:https://doi.org/10.1016/s0140-6736(18)31809-9.

Stephen, A.M., Champ, M.M.-J. ., Cloran, S.J., Fleith, M., van Lieshout, L., Mejborn, H. and Burley, V.J. (2017). Dietary fibre in Europe: current state of knowledge on definitions, sources, recommendations, intakes and relationships to health. Nutrition Research Reviews, 30(2), pp.149–190. doi:https://doi.org/10.1017/s095442241700004x.

Xu, X., Zhang, J., Zhang, Y., Qi, H. and Wang, P. (2022). Associations between dietary fiber intake and mortality from all causes, cardiovascular disease and cancer: a prospective study. Journal of Translational Medicine, 20(1). doi:https://doi.org/10.1186/s12967-022-03558-6.

6. What are the benefits of pre- and probiotics?

Castellone, V., Bancalari, E., Rubert, J., Gatti, M., Neviani, E. and Bottari, B. (2021). Eating Fermented: Health Benefits of LAB-Fermented Foods. Foods, 10(11), p.2639. doi:https://doi.org/10.3390/foods10112639.

Goldenberg, J.Z., Yap, C., Lytvyn, L., Lo, C.K.-F., Beardsley, J., Mertz, D. and Johnston, B.C. (2017). Probiotics for the prevention of Clostridium difficile-associated diarrhea in adults and children. Cochrane Database of Systematic Reviews, 12(12). doi:https://doi.org/10.1002/14651858.cd006095.pub4.

Guzel-Seydim, Z.B., Gökırmaklı, Ç. and Greene, A.K. (2021). A comparison of milk kefir and water kefir: Physical, chemical, microbiological and functional properties. Trends in Food Science & Technology, 113, pp.42–53. doi:https://doi.org/10.1016/j.tifs.2021.04.041.

Malik, S. (2022). What prebiotics and probiotics are, and the foods that contain them. [Online]. Nabraska Medicine. Last Updated: 13 April 2022. Available at: https://www.nebraskamed.com/gastrointestinal-care/what-prebiotics-and-probiotics-are-and-the-foods-t [Accessed 31 May 2023]

Moayyedi, P., Ford, A.C., Talley, N.J., Cremonini, F., Foxx-Orenstein, A.E., Brandt, L.J. and Quigley, E.M.M. (2008). The efficacy of probiotics in the treatment of irritable bowel syndrome: a systematic review. Gut, 59(3), pp.325–332. doi:https://doi.org/10.1136/gut.2008.167270.

Ozen, M. and Dinleyici, E.C. (2015). The history of probiotics: the untold story. Beneficial Microbes, 6(2), pp.159–165. doi:https://doi.org/10.3920/bm2014.0103.

7. Should we eat fermented foods?

Aslam, H., Green, J., Jacka, F.N., Collier, F., Berk, M., Pasco, J. and Dawson, S.L. (2018). Fermented foods, the gut and mental health: a mechanistic overview with implications for depression and anxiety. Nutritional Neuroscience, 23(9), pp.1–13. doi:https://doi.org/10.1080/1028415x.2018.1544332.

Bond and Derbyshire (2019). Tea Compounds and the Gut Microbiome: Findings from Trials and Mechanistic Studies. Nutrients, 11(10), p.2364. doi:https://doi.org/10.3390/nu11102364.

Castellone, V., Bancalari, E., Rubert, J., Gatti, M., Neviani, E. and Bottari, B. (2021). Eating Fermented: Health Benefits of LAB-Fermented Foods. Foods, 10(11), p.2639. doi:https://doi.org/10.3390/foods10112639.

Chatonidi, G., Poppe, J. and Verbeke, K. (2023). Plant-based fermented foods and the satiety cascade: A systematic review of randomized controlled trials. Trends in Food Science & Technology. , 133, pp.127–137. doi:https://doi.org/10.1016/j.tifs.2023.02.002.

Dimidi, E., Cox, S.R., Rossi, M. and Whelan, K. (2019). Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease. Nutrients, [online] 11(8), p.1806. doi:https://doi.org/10.3390/nu11081806.

Nocerino, R., Paparo, L., Terrin, G., Pezzella, V., Amoroso, A., Cosenza, L., Cecere, G., De Marco, G., Micillo, M., Albano, F., Nugnes, R., Ferri, P., Ciccarelli, G., Giaccio, G., Spadaro, R., Maddalena, Y., Berni Canani, F. and Berni Canani, R. (2017). Cow’s milk and rice fermented with Lactobacillus paracasei CBA L74 prevent infectious diseases in children: A randomized controlled trial. Clinical nutrition (Edinburgh, Scotland), [online] 36(1), pp.118–125. doi:https://doi.org/10.1016/j.clnu.2015.12.004.

Olayanju, A., Mellor, D., Khatri, Y. and Pickles, N. (2022). The efficacy of fermented foods in the treatment and management of diarrhoeal diseases: A systematic review and meta-analysis. Nutrition and Health, [online] 29(1). doi:https://doi.org/10.1177/02601060221095678.

Ponomarova, O. (2022). Teaming up to make kombucha. eLife, 11. doi:https://doi.org/10.7554/elife.81670.

Vetter, C. and Kell, K. (2022). Kombucha: What Are the Health Benefits? [online] zoe.com. Available at: https://zoe.com/learn/kombucha-health-benefits.amp?utm_source=google_pmax&utm_medium=&utm_campaign=20382344316
&utm_adgroup=&utm_term=&utm_content=&gclid=Cj0KCQiAr8eqBhD3ARIsAIe-buNxW7-AIdmSmVJeOaWyZjy3nK18684ISo9A_4Sf8rG0IcFWCN68AwEaAr9vEALw_wcB.

8. Can you have too much fibre?

Reference list

• British Dietetic Association (2021). Fibre. [online] www.bda.uk.com. Available at: https://www.bda.uk.com/resource/fibre.html [Accessed 31 May 2023].

• Goldman, B. (2017). Hunter-gatherers of Tanzania experience seasonal variation in gut-microbe diversity. [Online]. Stanford Medicine. Available at: https://med.stanford.edu/news/all-news/2017/08/hunter-gatherers-seasonal-gut-microbe-diversity-loss. [Accessed 31 May 2023].

• McKinney, C. (2018). What is Resistant Starch? [online] The Johns Hopkins Patient Guide to Diabetes. Available at: https://hopkinsdiabetesinfo.org/what-is-resistant-starch/ [Accessed 31 May 2023].

• Public Health England. (2020). Official Statistics NDNS: results from years 9 to 11 (combined) – statistical summary. [Online]. GOV.UK. Last Updated: 11 December 2020. Available at: https://www.gov.uk/government/statistics/ndns-results-from-years-9-to-11-2016-to-2017-and-2018-to-20 [Accessed 31 May 2023].

• Sonnenburg, J., & Sonnenburg, E. (2016). The good gut: Taking control of your weight, your mood, and your long-term health. Penguin Books

• The German Nutrition Society. (2013). Eat and drink wholesome according to the 10 rules of the DGE. [Online]. Deutsche Gesellschaft für Ernährung. Last Updated: 2017. Available at: https://www.dge.de/index.php?id=52  [Accessed 10 May 2023].

• USDA. (2020). Dietary Guidelines for Americans, 2020-2025. [Online]. Dietary Guidelines for Americans. Last Updated: December 2020. Available at: https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-  [Accessed 10 May 2023].

• Vorster, H.H., Badham, J.B. and Venter, C.S. (2013). An introduction to the revised food-based dietary guidelines for South Africa. South African Journal of Clinical Nutrition, [online] pp.S5–S12. Available at: http://sajcn.co.za/index.php/SAJCN/article/view/740.

9. Is a plant-based diet good for IBS? 

Reference list

• Gearry, R., Skidmore, P., O’Brien, L., Wilkinson, T. and Nanayakkara, W. (2016). Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clinical and Experimental Gastroenterology, [online] 9, p.131. doi:https://doi.org/10.2147/ceg.s86798.

• Hall, C. (2022). Following a plant-based diet whilst having IBS. [Online]. British Dietetics Association. Last Updated: 14 April 2022. Available at: https://www.bda.uk.com/resource/following-a-plant-based-diet-whilst-having-ibs.html [Accessed 31 May 2023].

• Halmos, E.P. and Gibson, P.R. (2019). Controversies and reality of the FODMAP diet for patients with irritable bowel syndrome. Journal of Gastroenterology and Hepatology, 34(7), pp.1134–1142. doi:https://doi.org/10.1111/jgh.14650.

CHAPTER 4 

1. Why are nutrients so important for health?

Reference list

• Burke, D. (2021). Macronutrients and food groups: Part 1 of 7. [online] ClubWorx. Available at: https://clubworx.net/macronutrients-and-food-groups-part-1-of-8/.

2. What affects nutrient bioavailability?

Reference list

• Judkins, T.C., Archer, D.L., Kramer, D.C. and Solch, R.J. (2020). Probiotics, Nutrition, and the Small Intestine. Current Gastroenterology Reports, 22(1). doi:https://doi.org/10.1007/s11894-019-0740-3.

• Krajmalnik-Brown, R., Ilhan, Z.-E., Kang, D.-W. and DiBaise, J.K. (2012). Effects of Gut Microbes on Nutrient Absorption and Energy Regulation. Nutrition in Clinical Practice, [online] 27(2), pp.201–214. doi:https://doi.org/10.1177/0884533611436116.

• Lefever, M. (2022). Recipes And Tips To Increase Nutrient Absorption. [online] Harrisburg Area YMCA. Available at: https://ymcaharrisburg.org/ways-increase-nutrient-absorption/.

• National Institute of Diabetes and Digestive and Kidney Diseases (2023). Your Digestive System & How It Works. [online] NIDDK. Available at: https://www.niddk.nih.gov/health-information/digestive-diseases/digestive-system-how-it-works.

3. How can I maximise nutrients bioavailability?

Reference list

• Anand, T., Rahi, M., Sharma, P. and Ingle, G.K. (2014). Issues in prevention of iron deficiency anemia in India. Nutrition, 30(7-8), pp.764–770. doi:https://doi.org/10.1016/j.nut.2013.11.022.

• Beck, K., Conlon, C., Kruger, R. and Coad, J. (2014). Dietary Determinants of and Possible Solutions to Iron Deficiency for Young Women Living in Industrialized Countries: A Review. Nutrients, [online] 6(9), pp.3747–3776. doi:https://doi.org/10.3390/nu6093747.

• Bohn, T., McDougall, G.J., Alegría, A., Alminger, M., Arrigoni, E., Aura, A., Brito, C., Cilla, A., El, S.N., Karakaya, S., Martínez‐Cuesta, M.C. and Santos, C.N. (2015). Mind the gap—deficits in our knowledge of aspects impacting the bioavailability of phytochemicals and their metabolites—a position paper focusing on carotenoids and polyphenols. Molecular Nutrition & Food Research, 59(7), pp.1307–1323. doi:https://doi.org/10.1002/mnfr.201400745.

• Bourassa, M.W., Abrams, S.A., Belizán, J.M., Boy, E., Cormick, G., Quijano, C.D., Gibson, S., Gomes, F., Hofmeyr, G.J., Humphrey, J., Kraemer, K., Lividini, K., Neufeld, L.M., Palacios, C., Shlisky, J., Thankachan, P., Villalpando, S. and Weaver, C.M. (2022). Interventions to improve calcium intake through foods in populations with low intake. Annals of the New York Academy of Sciences, 1511(1). doi:https://doi.org/10.1111/nyas.14743.

• Chalupa-Krebzdak, S., Long, C.J. and Bohrer, B.M. (2018). Nutrient density and nutritional value of milk and plant-based milk alternatives. International Dairy Journal, 87, pp.84–92. doi:https://doi.org/10.1016/j.idairyj.2018.07.018.

• Cook, J.D. and Reddy, M.B. (2001). Effect of ascorbic acid intake on nonheme-iron absorption from a complete diet. The American Journal of Clinical Nutrition, 73(1), pp.93–98. doi:https://doi.org/10.1093/ajcn/73.1.93.

• Gharibzahedi, S.M.T. and Jafari, S.M. (2017). The importance of minerals in human nutrition: Bioavailability, food fortification, processing effects and nanoencapsulation. Trends in Food Science & Technology, [online] 62, pp.119–132. doi:https://doi.org/10.1016/j.tifs.2017.02.017.

• Gu, J., Bk, A., Wu, H., Lu, P., Nawaz, M.A., Barrow, C.J., Dunshea, F.R. and Suleria, H.A.R. (2022). Impact of processing and storage on protein digestibility and bioavailability of legumes. Food Reviews International, pp.1–28. doi:https://doi.org/10.1080/87559129.2022.2039690.

• Gupta, R.K., Gangoliya, S.S. and Singh, N.K. (2013). Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. Journal of Food Science and Technology, [online] 52(2), pp.676–684. doi:https://doi.org/10.1007/s13197-013-0978-y.

• Hendek Ertop, M. and Bektaş, M. (2018). ENHANCEMENT OF BIOAVAILABLE MICRONUTRIENTS AND REDUCTION OF ANTINUTRIENTS IN FOODS WITH SOME PROCESSES. Food and Health, [online] 4(3), pp.159–165. doi:https://doi.org/10.3153/fh18016.

• Khazai, N., Judd, S.E. and Tangpricha, V. (2008). Calcium and Vitamin D: Skeletal and Extraskeletal Health. Current rheumatology reports, [online] 10(2), pp.110–117. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2669834/.

• Kumari, S., Gray, A.R., Webster, K., Bailey, K., Reid, M., Kelvin, K.A.H., Tey, S.L., Chisholm, A. and Brown, R.C. (2020). Does ‘activating’ nuts affect nutrient bioavailability?. Food Chemistry, 319, p.126529. doi:https://doi.org/10.1016/j.foodchem.2020.126529.

• Lane, D.J.R. and Richardson, D.R. (2014). The active role of vitamin C in mammalian iron metabolism: Much more than just enhanced iron absorption! Free Radical Biology and Medicine, 75, pp.69–83. doi:https://doi.org/10.1016/j.freeradbiomed.2014.07.007.

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• Nunes, E.A., Currier, B.S., Lim, C. and Phillips, S.M. (2020). Nutrient-dense protein as a primary dietary strategy in healthy ageing: please sir, may we have more? Proceedings of the Nutrition Society, 80(2), pp.264–277. doi:https://doi.org/10.1017/s0029665120007892.

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• Shubham, K., Anukiruthika, T., Dutta, S., Kashyap, A.V., Moses, J.A. and Anandharamakrishnan, C. (2020). Iron deficiency anemia: A comprehensive review on iron absorption, bioavailability and emerging food fortification approaches. Trends in Food Science & Technology, 99(1), pp.58–75. doi:https://doi.org/10.1016/j.tifs.2020.02.021.

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4. Will I struggle to eat enough protein?

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• González-Ortiz, A., Xu, H., Ramos-Acevedo, S., Avesani, C.M., Lindholm, B., Correa-Rotter, R., Espinosa-Cuevas, Á. and Carrero, J.J. (2020). Nutritional status, hyperkalaemia and attainment of energy/protein intake targets in haemodialysis patients following plant-based diets: a longitudinal cohort study. Nephrology Dialysis Transplantation, [online] 36(4), pp.681–688. doi:https://doi.org/10.1093/ndt/gfaa194.

• Hashempour‐Baltork, F., Hosseini, S.M., Assarehzadegan, M., Khosravi‐Darani, K. and Hosseini, H. (2020). Safety assays and nutritional values of mycoprotein produced by Fusarium venenatum IR372C from date waste as substrate. Journal of the Science of Food and Agriculture, 100(12). doi:https://doi.org/10.1002/jsfa.10483.

• Hevia-Larraín, V., Gualano, B., Longobardi, I., Gil, S., Fernandes, A.L., Costa, L.A.R., Pereira, R.M.R., Artioli, G.G., Phillips, S.M. and Roschel, H. (2021). High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores. Sports Medicine, 51(6). doi:https://doi.org/10.1007/s40279-021-01434-9.

• Many, J. and Sarasvathi, V. (2016). Analysis of Chia Seed’ -Physiochemical and Proximate Analysis. Research Journal of Recent Sciences, [online] 5(8), pp.39–41. Available at: https://www.isca.me/rjrs/archive/v5/i8/7.ISCA-RJRS-2016-054.pdf.

• Rabail, R., Khan, M.R., Mehwish, H.M., Riaz Rajoka, M.S., Lorenzo, J.M., Kieliszek, M., Khalid, A.R., Shabbir, M.A. and Aadil, R.M. (2021). An overview of chia seed (Salvia hispanica L.) bioactive peptides’ derivation and utilization as an emerging nutraceutical food. Frontiers in Bioscience-Landmark, 26(9), p.643. doi:https://doi.org/10.52586/4973.

• Saeed, F., Afzaal, M., Khalid, A., Shah, Y.A., Ateeq, H., Islam, F., Akram, N., Ejaz, A., Nayik, G.A. and Shah, M.A. (2023). Role of mycoprotein as a non-meat protein in food security and sustainability: a review. International Journal of Food Properties, 26(1), pp.683–695. doi:https://doi.org/10.1080/10942912.2023.2178456.

• Singh, K.V., Singh, R. and Singh, K.V. (2016). Quinoa (Chenopodium quinoa Willd), functional superfood for today’s world: A Review. World Scientific News, [online] 58, pp.84–96. Available at: https://www.infona.pl/resource/bwmeta1.element.psjd-e765ee65-4f8c-413f-9b30-e02c2b6c9172.

5. Will I consume too many carbohydrates?

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• USDA (2015). DIETARY GUIDELINES FOR AMERICANS EIGHTH EDITION. [online] USDA. Available at: https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf.

6. Should I take supplements?

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• British Dietetics Association. (2017). Plant-Based Diet: Food Fact Sheet. [Online]. BDA. Last Updated: September 2017. Available at: https://www.bda.uk.com/uploads/assets/3f9e2928-ca7a-4c1e-95b87c839d2ee8a1/Plant-based-diet-food-fact  [Accessed 2 May 2023].

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7. Where can I find iron in a plant-based diet?

Reference list

• British Dietetic Association (2019). Iron. [online] BDA.uk.com. Available at: https://www.bda.uk.com/resource/iron-rich-foods-iron-deficiency.html.

• Kumar, A., Sharma, E., Marley, A., Samaan, M.A. and Brookes, M.J. (2022). Iron deficiency anaemia: pathophysiology, assessment, practical management. BMJ Open Gastroenterology, [online] 9(1), p.e000759. doi:https://doi.org/10.1136/bmjgast-2021-000759.

• National Institute for Health and Care Excellence (2021). CKS is only available in the UK. [online] NICE. Available at: https://cks.nice.org.uk/topics/anaemia-iron-deficiency/management/management/.

• Pawlak, R. and Bell, K. (2017). Iron Status of Vegetarian Children: A Review of Literature. Annals of Nutrition and Metabolism, 70(2), pp.88–99. doi:https://doi.org/10.1159/000466706.

• Public Health England (2020). NDNS: results from years 9 to 11 (2016 to 2017 and 2018 to 2019). [online] GOV.UK. Available at: https://www.gov.uk/government/statistics/ndns-results-from-years-9-to-11-2016-to-2017-and-2018-to-2019.

• Salmon, J. (1991). DIETARY REFERENCE VALUES A GUIDE. [online] Department of Health. Available at: https://assets.publishing.service.gov.uk/media/5bab995240f0b607130bd49d/Dietary_Reference_Values_-_A_Guide__1991_.pdf.

• van Dokkum, W. (1992). Significance of iron bioavailability for iron recommendations. Biological Trace Element Research, 35(1), pp.1–11. doi:https://doi.org/10.1007/bf02786233.

8. Can I get enough calcium?

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• AgeUK (2022). Osteoporosis | Information and advice | Age UK. [online] Ageuk.org.uk. Available at: https://www.ageuk.org.uk/information-advice/health-wellbeing/conditions-illnesses/osteoporosis/ [Accessed 12 May 2023].

• British Dietetic Association (n.d.). Food Fact Sheet: Calcium. [online] Available at: https://www.bda.uk.com/resourceDetail/printPdf/?resource=calcium [Accessed 12 Apr. 2023].

• Ciancia, S., van Rijn, R.R., Högler, W., Appelman-Dijkstra, N.M., Boot, A.M., Sas, T.C.J. and Renes, J.S. (2022). Osteoporosis in children and adolescents: when to suspect and how to diagnose it. European Journal of Pediatrics, 181(7), pp.2549–2561. doi:https://doi.org/10.1007/s00431-022-04455-2.

• Cleveland Clinic (2011). Osteoporosis Prevention With Calcium Treatment | Cleveland Clinic. [online] Cleveland Clinic. Available at: https://my.clevelandclinic.org/health/articles/15049-osteoporosis-prevention-with-calcium-treatment.

• EFSA Panel on Dietetic Products, Nutrition and Allergies (2014). Scientific Opinion on Dietary Reference Values for iodine. EFSA Journal, 12(5). doi:https://doi.org/10.2903/j.efsa.2014.3660.

• Myung, S.-K., Kim, H.-B., Lee, Y.-J., Choi, Y.-J. and Oh, S.-W. (2021). Calcium Supplements and Risk of Cardiovascular Disease: A Meta-Analysis of Clinical Trials. Nutrients, 13(2), p.368. doi:https://doi.org/10.3390/nu13020368.

• National Institute for Health and Care Excellence (2021). CKS is only available in the UK. [online] NICE. Available at: https://cks.nice.org.uk/topics/osteoporosis-prevention-of-fragility-fractures/background-information/prevalence/.

• NHS (2020). Calcium - Vitamins and minerals. [online] NHS. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/.

• Sozen, T., Ozisik, L. and Calik Basaran, N. (2017). An overview and management of osteoporosis. European Journal of Rheumatology, [online] 4(1), pp.46–56. doi:https://doi.org/10.5152/eurjrheum.2016.048.

• Theobald, H.E. (2005). Dietary calcium and health. Nutrition Bulletin, 30(3), pp.237–277. doi:https://doi.org/10.1111/j.1467-3010.2005.00514.x.

• United States Department of Agriculture (2020). Dietary Guidelines for Americans 2020 -2025 . [online] Available at: https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf [Accessed 12 Apr. 2023].

9. Why are omega-3 fatty acids important?

Reference list

• Akbari, M., Ostadmohammadi, V., Tabrizi, R., Mobini, M., Lankarani, K.B., Moosazadeh, M., Heydari, S.T., Chamani, M., Kolahdooz, F. and Asemi, Z. (2018). The effects of alpha-lipoic acid supplementation on inflammatory markers among patients with metabolic syndrome and related disorders: a systematic review and meta-analysis of randomized controlled trials. Nutrition & Metabolism, 15(1). doi:https://doi.org/10.1186/s12986-018-0274-y.

• Avallone, R., Vitale, G. and Bertolotti, M. (2019). Omega-3 Fatty Acids and Neurodegenerative Diseases: New Evidence in Clinical Trials. International Journal of Molecular Sciences, 20(17), p.4256. doi:https://doi.org/10.3390/ijms20174256.

• Baker, E.J., Miles, E.A., Burdge, G.C., Yaqoob, P. and Calder, P.C. (2016). Metabolism and functional effects of plant-derived omega-3 fatty acids in humans. Progress in Lipid Research, [online] 64, pp.30–56. doi:https://doi.org/10.1016/j.plipres.2016.07.002.

• Balić, A., Vlašić, D., Žužul, K., Marinović, B. and Bukvić Mokos, Z. (2020). Omega-3 Versus Omega-6 Polyunsaturated Fatty Acids in the Prevention and Treatment of Inflammatory Skin Diseases. International Journal of Molecular Sciences, [online] 21(3). doi:https://doi.org/10.3390/ijms21030741.

• Calder, P.C. (2010). Omega-3 Fatty Acids and Inflammatory Processes. Nutrients, [online] 2(3), pp.355–374. doi:https://doi.org/10.3390/nu2030355.

• DiNicolantonio, J.J. and O’Keefe, J.H. (2018). Importance of maintaining a low omega–6/omega–3 ratio for reducing inflammation. Open Heart, [online] 5(2), p.e000946. doi:https://doi.org/10.1136/openhrt-2018-000946.

• Djuricic, I. and Calder, P.C. (2021). Beneficial Outcomes of Omega-6 and Omega-3 Polyunsaturated Fatty Acids on Human Health: An Update for 2021. Nutrients, 13(7), p.2421. doi:https://doi.org/10.3390/nu13072421.

• Harvard Health (2019). No need to avoid healthy omega-6 fats. [online] Harvard Health. Available at: https://www.health.harvard.edu/newsletter_article/no-need-to-avoid-healthy-omega-6-fats#:~:text=Two%20families%20of%20polyunsaturated%20fats.

• Innes, J.K. and Calder, P.C. (2020). Marine Omega-3 (N-3) Fatty Acids for Cardiovascular Health: An Update for 2020. International Journal of Molecular Sciences, 21(4), p.1362. doi:https://doi.org/10.3390/ijms21041362.

• Jacobs, M.L., Faizi, H.A., Peruzzi, J.A., Vlahovska, P.M. and Kamat, N.P. (2021). EPA and DHA differentially modulate membrane elasticity in the presence of cholesterol. Biophysical Journal, 120(11), pp.2317–2329. doi:https://doi.org/10.1016/j.bpj.2021.04.009.

• Liao, Y., Xie, B., Zhang, H., He, Q., Guo, L., Subramaniapillai, M., Fan, B., Lu, C. and Mclntyer, R.S. (2019). Efficacy of omega-3 PUFAs in depression: A meta-analysis. Translational Psychiatry, [online] 9(1). doi:https://doi.org/10.1038/s41398-019-0515-5.

• Nádia, C., Gonçalves, M., Medeiros, S., Luna Costa Vasconcelos, Cabral, L., Vasconcelos, F., Letícia, M., Fayçal Mouaffak, Oussama Kebir, Danielle Silveira Macêdo, Azevedo, C. and Mendes, M. (2019). Alpha-lipoic acid in the treatment of psychiatric and neurological disorders: a systematic review. Metab Brain Dis, 34(1), pp.39–52. doi:https://doi.org/10.1007/s11011-018-0344-x.

• National Health and Medical Research Council (2021). Fats: Total fat & fatty acids | Eat For Health. [online] Eatforhealth.gov.au. Available at: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/fats-total-fat-fatty-acids.

• National Institute of Health (2017). Office of Dietary Supplements - Omega-3 Fatty Acids. [online] Nih.gov. Available at: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/.

• Paharia, P.T. (2023). The association between omega-3 polyunsaturated fatty acid intake and reduced risk of Alzheimer’s disease. [online] News-Medical.net. Available at: https://www.news-medical.net/news/20230407/The-association-between-omega-3-polyunsaturated-fatty-acid-intake-and-reduced-risk-of-Alzheimers-disease.aspx#:~:text=Moderate%2Dhigh%20levels%20of%20evidence.

• Querques, G., Forte, R. and Souied, E.H. (2011). Retina and Omega-3. Journal of Nutrition and Metabolism, 2011, pp.1–12. doi:https://doi.org/10.1155/2011/748361.

• ScienceDaily (2022). Plant-based omega-3s may boost heart health, reduce risk of heart disease. [online] ScienceDaily. Available at: https://www.sciencedaily.com/releases/2022/03/220322150838.htm.

• Siegert, E., Paul, F., Rothe, M. and Weylandt, K.H. (2017). The effect of omega-3 fatty acids on central nervous system remyelination in fat-1 mice. BMC neuroscience, [online] 18(1), p.19. doi:https://doi.org/10.1186/s12868-016-0312-5.

• Sun, G.Y., Simonyi, A., Fritsche, K.L., Chuang, D.Y., Hannink, M., Gu, Z., Greenlief, C.M., Yao, J.K., Lee, J.C. and Beversdorf, D.Q. (2018). Docosahexaenoic acid (DHA): An essential nutrient and a nutraceutical for brain health and diseases. Prostaglandins, Leukotrienes and Essential Fatty Acids, 136, pp.3–13. doi:https://doi.org/10.1016/j.plefa.2017.03.006.

• Weiser, M., Butt, C. and Mohajeri, M. (2016). Docosahexaenoic Acid and Cognition throughout the Lifespan. Nutrients, 8(2), p.99. doi:https://doi.org/10.3390/nu8020099.

• Wu, J.H.Y., Micha, R. and Mozaffarian, D. (2019). Dietary fats and cardiometabolic disease: mechanisms and effects on risk factors and outcomes. Nature Reviews Cardiology. [online] doi:https://doi.org/10.1038/s41569-019-0206-1.

10. Do I need a vitamin D supplement? 

Reference list

• Cardwell, G., Bornman, J., James, A. and Black, L. (2018). A Review of Mushrooms as a Potential Source of Dietary Vitamin D. Nutrients, [online] 10(10), p.1498. doi:https://doi.org/10.3390/nu10101498.

• Crowe, F.L., Steur, M., Allen, N.E., Appleby, P.N., Travis, R.C. and Key, T.J. (2010). Plasma concentrations of 25-hydroxyvitamin D in meat eaters, fish eaters, vegetarians and vegans: results from the EPIC–Oxford study. Public Health Nutrition, 14(02), pp.340–346. doi:https://doi.org/10.1017/s1368980010002454.

• Key, T.J., Papier, K. and Tong, T.Y.N. (2021). Plant-based diets and long-term health: findings from the EPIC-Oxford study. Proceedings of the Nutrition Society, 81(2), pp.1–9. doi:https://doi.org/10.1017/s0029665121003748.

• National Institute for Health and Care Excellence. (2022). Vitamin D Deficiency in Adults. [Online]. NICE Clinical Knowledge Summaries. Last Updated: January 2022. Available at: https://cks.nice.org.uk/topics/vitamin-d-deficiency-in-adults/ [Accessed 17 April 2023].

• NHS (2020). Vitamin D - Vitamins and Minerals. [online] NHS. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/.

• Public Health England (2016). PHE publishes new advice on vitamin D. [online] GOV.UK. Available at: https://www.gov.uk/government/news/phe-publishes-new-advice-on-vitamin-d.

• Scientific Advisory Committee on Nutrition (2016). Vitamin D and Health. [online] Available at: https://assets.publishing.service.gov.uk
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• Sobiecki, J.G., Appleby, P.N., Bradbury, K.E. and Key, T.J. (2016). High compliance with dietary recommendations in a cohort of meat eaters, fish eaters, vegetarians, and vegans: results from the European Prospective Investigation into Cancer and Nutrition–Oxford study. Nutrition Research, 36(5), pp.464–477. doi:https://doi.org/10.1016/j.nutres.2015.12.016.

11. Why is selenium important?

Reference list

• National Institutes of Health (2021). Office of Dietary Supplements - Selenium. [online] Nih.gov. Available at: https://ods.od.nih.gov/factsheets/selenium-healthprofessional/.

• Rayman, M.P. (2012). Selenium and human health. Lancet (London, England), [online] 379(9822), pp.1256–68. doi:https://doi.org/10.1016/S0140-6736(11)61452-9.

• Yan, X., Liu, K., Sun, X., Qin, S., Wu, M., Qin, L., Wang, Y., Li, Z., Zhong, X. and Wei, X. (2020). A cross-sectional study of blood selenium concentration and cognitive function in elderly Americans: National Health and Nutrition Examination Survey 2011–2014. Annals of Human Biology, 47(7-8), pp.610–619. doi:https://doi.org/10.1080/03014460.2020.1836253.

12. Should I be conscious of iodine intake?

Reference list

• British Dietetic Association (2021). Iodine Food fact Sheet. [online] www.bda.uk.com. Available at: https://www.bda.uk.com/resource/iodine.html.

• EFSA Panel on Dietetic Products, Nutrition and Allergies (2014). Scientific Opinion on Dietary Reference Values for iodine | EFSA. [online] www.efsa.europa.eu. Available at: https://www.efsa.europa.eu/en/efsajournal/pub/3660.

• Groufh-Jacobsen, S., Hess, S.Y., Aakre, I., Folven Gjengedal, E.L., Blandhoel Pettersen, K. and Henjum, S. (2020). Vegans, Vegetarians and Pescatarians Are at Risk of Iodine Deficiency in Norway. Nutrients, 12(11), p.3555. doi:https://doi.org/10.3390/nu12113555.

• Harvard T.H. Chan (2021). Iodine. [online] The Nutrition Source. Available at: https://www.hsph.harvard.edu/nutritionsource/iodine/.

• Hospital, S.B. (2022). What is iodine deficiency? | Causes, Symptoms & Cure | Birla Hospital. [online] Sujata Birla Hospital. Available at: https://www.birlahospital.com/what-is-iodine-deficiency/.

• National Institutes of Health (2017). Office of Dietary Supplements - Iodine. [online] Nih.gov. Available at: https://ods.od.nih.gov/factsheets/Iodine-Consumer/.

• Pellinen, T., Päivärinta, E., Isotalo, J., Lehtovirta, M., Itkonen, S.T., Korkalo, L., Erkkola, M. and Pajari, A.-M. (2021). Replacing dietary animal-source proteins with plant-source proteins changes dietary intake and status of vitamins and minerals in healthy adults: a 12-week randomized controlled trial. European Journal of Nutrition, 61(3). doi:https://doi.org/10.1007/s00394-021-02729-3.

• Tonacchera, M., Dimida, A., De Servi, M., Frigeri, M., Ferrarini, E., De Marco, G., Grasso, L., Agretti, P., Piaggi, P., Aghini-Lombardi, F., Perata, P., Pinchera, A. and Vitti, P. (2013). Iodine Fortification of Vegetables Improves Human Iodine Nutrition: In Vivo Evidence for a New Model of Iodine Prophylaxis. The Journal of Clinical Endocrinology & Metabolism, 98(4), pp.E694–E697. doi:https://doi.org/10.1210/jc.2012-3509.

13. Why do we need vitamin B12?

Reference list

• Al-Fawaeir, S. and Al-Odat, I. (2022). Influence of metformin intake on serum vitamin B12 levels in patients with type 2 diabetes mellitus. PLOS ONE, 17(12), p.e0279740. doi:https://doi.org/10.1371/journal.pone.0279740.

• British Dietetic Association (n.d.). One Blue Dot Other Sources: B12 1 A practical guide for dietitians Other sources of B12. [online] One Blue Dot. Available at: https://www.bda.uk.com/uploads/assets/5378b751-58bd-4e85-b15b360d8165a3f8/Practical-guide-other-sources-of-B12.pdf.

• Harvard School of Public Health (2019). Vitamin B12. [online] The Nutrition Source. Available at: https://www.hsph.harvard.edu/nutritionsource/vitamin-b12/.

• Meyer, H.E., Willett, W.C., Fung, T.T., Holvik, K. and Feskanich, D. (2019). Association of High Intakes of Vitamins B6 and B12 From Food and Supplements With Risk of Hip Fracture Among Postmenopausal Women in the Nurses’ Health Study. JAMA Network Open, [online] 2(5). doi:https://doi.org/10.1001/jamanetworkopen.2019.3591.

• National Institutes of Health (2022). Office of Dietary Supplements - Vitamin B12. [online] Nih.gov. Available at: https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/.

14. Will I get enough zinc?

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• Bakaloudi, D.R., Halloran, A., Rippin, H.L., Oikonomidou, A.C., Dardavesis, T.I., Williams, J., Wickramasinghe, K., Breda, J. and Chourdakis, M. (2020). Intake and adequacy of the vegan diet. A systematic review of the evidence. Clinical Nutrition, [online] 40(5). doi:https://doi.org/10.1016/j.clnu.2020.11.035.

• Chasapis, C.T., Ntoupa, P.-S.A., Spiliopoulou, C.A. and Stefanidou, M.E. (2020). Recent aspects of the effects of zinc on human health. Archives of Toxicology, 94(5), pp.1443–1460. doi:https://doi.org/10.1007/s00204-020-02702-9.

• Chiş, M.S., Păucean, A., Man, S.M., Bonta, V., Pop, A., Stan, L., Beldean (Tătar), B.V., Pop, C.R., Mureşan, V. and Muste, S. (2020). Effect of Rice Flour Fermentation with Lactobacillus spicheri DSM 15429 on the Nutritional Features of Gluten-Free Muffins. Foods, [online] 9(6), p.822. doi:https://doi.org/10.3390/foods9060822.

• Lazarte, C.E., Vargas, M. and Granfeldt, Y. (2015). Zinc bioavailability in rats fed a plant-based diet: a study of fermentation and zinc supplementation. Food & Nutrition Research, 59(1), p.27796. doi:https://doi.org/10.3402/fnr.v59.27796.

• Mayer Labba, I.-C., Steinhausen, H., Almius, L., Bach Knudsen, K.E. and Sandberg, A.-S. (2022). Nutritional Composition and Estimated Iron and Zinc Bioavailability of Meat Substitutes Available on the Swedish Market. Nutrients, [online] 14(19), p.3903. doi:https://doi.org/10.3390/nu14193903.

CHAPTER 5

1. What aspects of flavour and texture might I miss if I go plant-based?

Reference list

Alcorta, A., Porta, A., Tárrega, A., Alvarez, M.D. and Vaquero, M.P. (2021). Foods for Plant-Based Diets: Challenges and Innovations. Foods, [online] 10(2), p.293. doi:https://doi.org/10.3390/foods10020293.

Clark, L.F. and Bogdan, A.-M. (2019). The Role of Plant-Based Foods in Canadian Diets: A Survey Examining Food Choices, Motivations and Dietary Identity. Journal of Food Products Marketing, 25(4), pp.1–23. doi:https://doi.org/10.1080/10454446.2019.1566806.

Michel, F., Hartmann, C. and Siegrist, M. (2021). Consumers’ associations, perceptions and acceptance of meat and plant-based meat alternatives. Food Quality and Preference, [online] 87(1), p.104063. doi:https://doi.org/10.1016/j.foodqual.2020.104063.

Reipurth, M.F.S., Hørby, L., Gregersen, C.G., Bonke, A. and Perez Cueto, F.J.A. (2019). Barriers and facilitators towards adopting a more plant-based diet in a sample of Danish consumers. Food Quality and Preference, [online] 73, pp.288–292. doi:https://doi.org/10.1016/j.foodqual.2018.10.012.

Rose, M. (2023). Everything You Ever Wanted to Know About Jackfruit Meat, Plus 7 Vegan Recipes to Try. [online] VegNews.com. Available at: https://vegnews.com/taste-tests/guide-to-jackfruit-vegan-recipes [Accessed 5 Mar. 2024]

2. What are tofu and tempeh?

No references in document. 

3. What is seitan?

Reference list

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Vegan Friendly (2019). What Is Seitan? | VeganFriendly.org.uk. [online] Vegan Friendly. Available at: https://www.veganfriendly.org.uk/food-drink/seitan/.

4. What is Mycoprotein?

Reference list

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Carbon Trust (2022). Quorn Footprint Comparison Report. [online] Quorn. Available at: https://www.quorn.co.uk/assets/files/content/Carbon-Trust-Comparison-Report-2022.pdf.

Finnigan, T.J.A., Wall, B.T., Wilde, P.J., Stephens, F.B., Taylor, S.L. and Freedman, M.R. (2019). Mycoprotein: The Future of Nutritious Nonmeat Protein, a Symposium Review. Current Developments in Nutrition, [online] 3(6). doi:https://doi.org/10.1093/cdn/nzz021.

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Saeed, F., Afzaal, M., Khalid, A., Shah, Y.A., Ateeq, H., Islam, F., Akram, N., Ejaz, A., Nayik, G.A. and Shah, M.A. (2023). Role of mycoprotein as a non-meat protein in food security and sustainability: a review. International Journal of Food Properties, 26(1), pp.683–695. doi:https://doi.org/10.1080/10942912.2023.2178456.

5. What is nutritional yeast?

Reference list

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Panoff, L. and Julson, E. (2022). Nutritional Yeast: Nutrients, Health Benefits, and Uses. [online] Healthline. Available at: https://www.healthline.com/nutrition/nutritional-yeast#basics.

6. What is aquafaba?

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Gallagher, A. and Gallagher, J. (n.d.). How to Make Aquafaba (Ultimate Guide). [online] Inspired Taste - Easy Recipes for Home Cooks. Available at: https://www.inspiredtaste.net/50401/aquafaba/ [Accessed 12 Jul. 2023].

Howley, E. (2022). What Is Aquafaba? [online] US News. Available at: https://health.usnews.com/wellness/food/articles/aquafaba [Accessed 12 Jul. 2023].

Jones, J. (n.d.). What Is Aquafaba? [online] WebstaurantStore Blog. Available at: https://www.webstaurantstore.com/blog/3250/what-is-aquafaba.html [Accessed 12 Jul. 2023].

Shim, Y.Y., Mustafa, R., Shen, J., Ratanapariyanuch, K. and Reaney, M.J.T. (2018). Composition and Properties of Aquafaba: Water Recovered from Commercially Canned Chickpeas. Journal of Visualized Experiments : JoVE, [online] 10(132). doi:https://doi.org/10.3791/56305.

The Loopy Whisk (2018). 3-Ingredient Vegan Chocolate Mousse with Aquafaba. [online] The Loopy Whisk. Available at: https://theloopywhisk.com/2018/08/07/3-ingredient-vegan-chocolate-mousse-aquafaba [Accessed 12 Jul. 2023].

7. Should I eat nut butters?

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Luu, H.N., Blot, W.J., Xiang, Y.-B., Cai, H., Hargreaves, M.K., Li, H., Yang, G., Signorello, L., Gao, Y.-T., Zheng, W. and Shu, X.-O. (2015). Prospective evaluation of the association of nut/peanut consumption with total and cause-specific mortality. JAMA internal medicine, [online] 175(5), pp.755–66. doi:https://doi.org/10.1001/jamainternmed.2014.8347.

8. What are the best legumes to eat?

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Afshin, A., Micha, R., Khatibzadeh, S. and Mozaffarian, D. (2014). Consumption of nuts and legumes and risk of incident ischemic heart disease, stroke, and diabetes: a systematic review and meta-analysis. The American Journal of Clinical Nutrition, [online] 100(1), pp.278–288. doi:https://doi.org/10.3945/ajcn.113.076901.

Bazzano, L.A., He, J., Ogden, L.G., Loria, C., Vupputuri, S., Myers, L. and Whelton, P.K. (2001). Legume Consumption and Risk of Coronary Heart Disease in US Men and Women. Archives of Internal Medicine, 161(21), p.2573. doi:https://doi.org/10.1001/archinte.161.21.2573.

British Heart Foundation (2020). Pulses: what they are and why they’re good for you. [online] British Heart Foundation. Available at: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/pulses.

Hosseinpour-Niazi, S., Mirmiran, P., Hadaegh, F., Mahdavi, M., Khalili, D., Daneshpour, M.S., Momenan, A.A. and Azizi, F. (2022). Improvement of glycemic indices by a hypocaloric legume-based DASH diet in adults with type 2 diabetes: a randomized controlled trial. European Journal of Nutrition, [online] 61(6), pp.3037–3049. doi:https://doi.org/10.1007/s00394-022-02869-0.

Jenkins, D.J.A., Kendall, C.W.C., Augustin, L.S.A., Mitchell, S., Sahye-Pudaruth, S., Blanco Mejia, S., Chiavaroli, L., Mirrahimi, A., Ireland, C., Bashyam, B., Vidgen, E., de Souza, R.J., Sievenpiper, J.L., Coveney, J., Leiter, L.A. and Josse, R.G. (2012). Effect of Legumes as Part of a Low Glycemic Index Diet on Glycemic Control and Cardiovascular Risk Factors in Type 2 Diabetes Mellitus. Archives of Internal Medicine, 172(21), p.1653. doi:https://doi.org/10.1001/2013.jamainternmed.70.

United States Department of Agriculture (n.d.). Legumes. [online] www.fs.usda.gov. Available at: https://www.fs.usda.gov/wildflowers/ethnobotany/food/legumes.shtml.

9. What are the best grains to eat?

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Caeiro, C., Pragosa, C., Cruz, M.C., Pereira, C.D. and Pereira, S.G. (2022). The Role of Pseudocereals in Celiac Disease: Reducing Nutritional Deficiencies to Improve Well-Being and Health. Journal of Nutrition and Metabolism, 2022, pp.1–8. doi:https://doi.org/10.1155/2022/8502169.

Deng, F., Li, Y. and Zhao, J. (2019). The gut microbiome of healthy long-living people. Aging, 11(2), pp.289–290. doi:https://doi.org/10.18632/aging.101771.

Jones, J.M., García, C.G. and Braun, H.J. (2019). Perspective: Whole and Refined Grains and Health—Evidence Supporting ‘Make Half Your Grains Whole’. Advances in Nutrition, 11(3). doi:https://doi.org/10.1093/advances/nmz114.

McDonald, D., Hyde, E., Debelius, J.W., Morton, J.T., Gonzalez, A., Ackermann, G., Aksenov, A.A., Behsaz, B., Brennan, C., Chen, Y., DeRight Goldasich, L., Dorrestein, P.C., Dunn, R.R., Fahimipour, A.K., Gaffney, J., Gilbert, J.A., Gogul, G., Green, J.L., Hugenholtz, P. and Humphrey, G. (2018). American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems, [online] 3(3). doi:https://doi.org/10.1128/msystems.00031-18.

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10. Which dairy-free products should I choose?

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11. Should we be eating algae?

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12. What is cultured meat?

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Bryant, C. and Barnett, J. (2018). Consumer acceptance of cultured meat: A systematic review. Meat Science, 143(0309-1740), pp.8–17. doi:https://doi.org/10.1016/j.meatsci.2018.04.008.

Chriki, S. and Hocquette, J.-F. (2020). The Myth of Cultured Meat: A Review. Frontiers in Nutrition, [online] 7(7). doi:https://doi.org/10.3389/fnut.2020.00007.

Ewing-Chow, D. (2019). Is Cultured Meat The Answer To The World’s Meat Problem? [online] Forbes. Available at: https://www.forbes.com/sites/daphneewingchow/2019/06/20/is-cultured-meat-the-answer-to-the-worlds-meat-problem/?sh=61ec434a4468?utm_source=thehumaneleague.org.uk&utm_medium=referral.

Fraeye, I., Kratka, M., Vandenburgh, H. and Thorrez, L. (2020). Sensorial and Nutritional Aspects of Cultured Meat in Comparison to Traditional Meat: Much to Be Inferred. Frontiers in Nutrition, [online] 7. doi:https://doi.org/10.3389/fnut.2020.00035.

Lynch, J. and Pierrehumbert, R. (2019). Climate Impacts of Cultured Meat and Beef Cattle. Frontiers in Sustainable Food Systems, 3(5). doi:https://doi.org/10.3389/fsufs.2019.00005.

Siegrist, M., Sütterlin, B. and Hartmann, C. (2018). Perceived naturalness and evoked disgust influence acceptance of cultured meat. Meat Science, 139, pp.213–219. doi:https://doi.org/10.1016/j.meatsci.2018.02.007.

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13. Is 3D food printing the future?

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Dankar, I., Haddarah, A., Omar, F.E.L., Sepulcre, F. and Pujolà, M. (2018). 3D printing technology: The new era for food customization and elaboration. Trends in Food Science & Technology, [online] 75, pp.231–242. doi:https://doi.org/10.1016/j.tifs.2018.03.018.

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Prakash, S., Bhandari, B.R., Godoi, F.C. and Zhang, M. (2019). Future Outlook of 3D Food Printing. Fundamentals of 3D Food Printing and Applications, [online] pp.373–381. doi:https://doi.org/10.1016/b978-0-12-814564-7.00013-4.

14. Should I pay attention to food labels?

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VERÍSSIMO, A.C., BARBOSA, M.C. de A., ALMEIDA, N.A.V., QUEIROZ, A.C.C., KELMANN, R.G. and SILVA, C.L.A. da (2019). Association between the habit of reading food labels and health-related factors in elderly individuals of the community. Revista de Nutrição, 32. doi:https://doi.org/10.1590/1678-9865201932e180207.

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15. Is organic better for me?

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Madhab Chandra Manna, Mohammad Mafizur Rahman, Naidu, R., A.S.M. Fazle Bari, Singh, A.K., Sharma, M., Ghosh, A., Patra, A.K., Suresh Kumar Chaudhari and Subbarao, A. (2021). Organic farming: A prospect for food, environment and livelihood security in Indian agriculture. Elsevier eBooks, 170, pp.101–153. doi:https://doi.org/10.1016/bs.agron.2021.06.003.

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16. How do I achieve creaminess in a dish?

Reference list

Alyaqoubi, S., Abdullah, A., Samudi, M., Abdullah, N., Radhi Addai, Z. and Hamid Musa, K. (2015). Study of antioxidant activity and physicochemical properties of coconut milk (Pati santan) in Malaysia . Journal of Chemical and Pharmaceutical Research, [online] 7(4), pp.967–973. Available at: https://www.researchgate.net/publication/279557100_Study_of_antioxidant_activity_and_physicochemical_properties_of_coconut_milk_Pati_santan_in_Malaysia.

Bai, S.H., Brooks, P., Gama, R., Nevenimo, T., Hannet, G., Hannet, D., Randall, B., Walton, D., Grant, E. and Wallace, H.M. (2019). Nutritional quality of almond, canarium, cashew and pistachio and their oil photooxidative stability. Journal of Food Science and Technology, [online] 56(2), pp.792–798. doi:https://doi.org/10.1007/s13197-018-3539-6.

Benson, D. (2019). Eat Like a Caveman - ProQuest. Alternative Medicine, [online] 46, pp.20–21. Available at: https://www.proquest.com/openview/987c8e0f1206f8787b163cc2768abc99/1?pq-origsite=gscholar&cbl=2030010.

Chaudhary, P., Khamar, J., Dhrubo, P., Sen, J., Dhrubo, J. and Sen (2015). AVOCADO: THE HOLISTIC SOURCE AS A NATURAL DOCTOR! Sen et al. World Journal of Pharmaceutical Research World Journal of Pharmaceutical Research SJIF Impact Factor 5, [online] 4(8), pp.748–761. Available at: https://wjpr.s3.ap-south-1.amazonaws.com/article_issue/1438324240.pdf.

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Mohan, V., Gayathri, R., Jaacks, L.M., Lakshmipriya, N., Anjana, R.M., Spiegelman, D., Jeevan, R.G., Balasubramaniam, K.K., Shobana, S., Jayanthan, M., Gopinath, V., Divya, S., Kavitha, V., Vijayalakshmi, P., Bai R, M.R., Unnikrishnan, R., Sudha, V., Krishnaswamy, K., Salas-Salvadó, J. and Willett, W.C. (2018). Cashew Nut Consumption Increases HDL Cholesterol and Reduces Systolic Blood Pressure in Asian Indians with Type 2 Diabetes: A 12-Week Randomized Controlled Trial. The Journal of Nutrition, [online] 148(1), pp.63–69. doi:https://doi.org/10.1093/jn/nxx001.

NOOR LIDA, H. and SAHRI, M. (2017). Palm-Based Multipurpose Liquid Creamer. [online] MPOB. Available at: https://www.researchgate.net/profile/Noor-Lida-Mat-Dian/publication/328040687_PALM-BASED_MULTIPURPOSE_LIQUID_CREAMER/links/5bb438e2299bf13e605cfa6a/PALM-BASED-MULTIPURPOSE-LIQUID-CREAMER.pdf.

Pacheco, L.S., Li, Y., Rimm, E.B., Manson, J.E., Sun, Q., Rexrode, K., Hu, F.B. and Guasch‐Ferré, M. (2022). Avocado Consumption and Risk of Cardiovascular Disease in US Adults. Journal of the American Heart Association, 11(7). doi:https://doi.org/10.1161/jaha.121.024014.

Paul, A.A., Kumar, S., Kumar, V. and Sharma, R. (2019). Milk Analog: Plant based alternatives to conventional milk, production, potential and health concerns. Critical Reviews in Food Science and Nutrition, [online] 60(18), pp.3005–3023. doi:https://doi.org/10.1080/10408398.2019.1674243.

Rico, R., Bulló, M. and Salas‐Salvadó, J. (2015). Nutritional composition of raw fresh cashew ( Anacardium occidentale L.) kernels from different origin. Food Science & Nutrition, 4(2), pp.329–338. doi:https://doi.org/10.1002/fsn3.294.

Sanches, F.L., Jesus, E.P., Alves, V., Quast, L.B., Romio, A.P., Passos Francisco, C.T., Tormen, L. and Bertan, L.C. (2021). Creamy coconut milk dessert with cocoa flavor: Proximate composition, texture profiling, and sensory evaluation. Journal of Food Processing and Preservation, 46(1). doi:https://doi.org/10.1111/jfpp.16151.

Shidfar, F., darvish, R., Rajab, A., Mohammadi, V. and Hosseini, S. (2014). The Effects Of Cashew Consumption On Serum Glucose,Insulin And Lipoprotein In Type 2 Diabetic Patients. Global Heart, 9(1), p.e45. doi:https://doi.org/10.1016/j.gheart.2014.03.1370.

Tabeshpour, J., Razavi, B.M. and Hosseinzadeh, H. (2017). Effects of Avocado (Persea americana ) on Metabolic Syndrome: A Comprehensive Systematic Review. Phytotherapy Research, 31(6), pp.819–837. doi:https://doi.org/10.1002/ptr.5805.

Wang, L., Bordi, P.L., Fleming, J.A., Hill, A.M. and Kris‐Etherton, P.M. (2015). Effect of a Moderate Fat Diet With and Without Avocados on Lipoprotein Particle Number, Size and Subclasses in Overweight and Obese Adults: A Randomized, Controlled Trial. Journal of the American Heart Association: Cardiovascular and Cerebrovascular Disease, [online] 4(1). doi:https://doi.org/10.1161/JAHA.114.001355.

Wells, S. (2022). 31 Vegan Foods High in Biotin (Vitamin B7). [online] Thyme to Go Vegan . Available at: https://www.thymetogovegannutritionservices.com/31-vegan-foods-high-in-biotin/.

Whyte, C. (2023). Chicken and Spinach Curry (Palak Chicken). [online] The Real Food Geek. Available at: https://therealfoodgeek.com/chicken-and-spinach-curry/ [Accessed 27 Jun. 2023].

Zarka, K., Kells, D., Douches, D. and Buell, R. (n.d.). A Guide to Growing Potatoes In Your Home Garden. [online] Available at: https://www.canr.msu.edu/potatooutreach/potatohomegardening.pdf.

ZHANG, H., XU, F., WU, Y., HU, H. and DAI, X. (2017). Progress of potato staple food research and industry development in China. Journal of Integrative Agriculture, 16(12), pp.2924–2932. doi:https://doi.org/10.1016/s2095-3119(17)61736-2.

17. How can I recreate ‘meaty’ flavours in a dish?

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Every Vegan Recipe (n.d.). Ultimate Guide: How To Get Vegan Recipes To Taste Like Meat. [online] Every Vegan Recipe. Available at: https://www.everyveganrecipe.com/blog/guide-tips-vegan-recipes-taste-meat.html#:~:text=Some%20of%20the%20most%20popular,more%20meat%2Dlike%20in%20flavor [Accessed 9 Jul. 2023].

One Green Planet (2020). 5 Tips to Make Meatless Food Taste Meaty. [online] One Green Planet. Available at: https://www.onegreenplanet.org/vegan-food/tips-to-make-meatless-food-taste-meaty/ [Accessed 7 Jul. 2023].

Purushothaman, S. (2022). Why Does Meat Taste Like Meat? [online] Science ABC. Available at: https://www.scienceabc.com/pure-sciences/why-does-meat-taste-like-meat.html.

Takabio (n.d.). The Umami taste. [online] Takabio. Available at: https://www.takabio.com/en/le-gout-umami.

US Department of Agriculture (2019). FoodData Central. [online] Food Data Central. Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/168580/nutrients [Accessed 7 Jul. 2023].

18. What techniques are needed for plant-based baking?

Reference list

Cook, S. (2016). All you need to know about successful vegan baking. [online] The Vegan Society. Available at: https://www.vegansociety.com/news/blog/all-you-need-know-about-successful-vegan-baking [Accessed 7 Jul. 2023].

Manning, J. (2022). 10 Tips for a Beginner Vegan Baker. [online] Simply Recipes. Available at: https://www.simplyrecipes.com/10-tips-for-a-beginner-vegan-baker-5213431 [Accessed 7 Jul. 2023].

Veganuary, K. (2022a). 10 Vegan Baking Tips for Beginners. [online] Veganuary. Available at: https://veganuary.com/easy-vegan-baking-tips/ [Accessed 7 Jul. 2023].

Veganuary, K. (2022b). Vegan Egg Substitutes: The Ultimate Guide (UK). [online] Veganuary. Available at: https://veganuary.com/vegan-egg-substitutes/ [Accessed 7 Jul. 2023].

19. How do I cook for maximum nutrition?

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Ahern, S.M., Caton, S.J., Bouhlal, S., Hausner, H., Olsen, A., Nicklaus, S., Møller, P. and Hetherington, M.M. (2013). Eating a Rainbow. Introducing vegetables in the first years of life in 3 European countries. Appetite, [online] 71, pp.48–56. doi:https://doi.org/10.1016/j.appet.2013.07.005.

Ajatta, M.A., Akinola, S.A., Osundahunsi, O.F. and Omoba, O.S. (2021). Effect of roasting on the chemical composition, functional characterisation and antioxidant activities of three varieties of marble vine (Dioclea reflexa): An underutilised plant. Heliyon, [online] 7(5), p.e07107. doi:https://doi.org/10.1016/j.heliyon.2021.e07107.

Al Faruq, A., Khatun, Mst.H.A., Azam, S.M.R., Sarker, Md.S.H., Mahomud, Md.S. and Jin, X. (2022). Recent advances in frying processes for plant-based foods. Food Chemistry Advances, [online] 1, p.100086. doi:https://doi.org/10.1016/j.focha.2022.100086.

Albahrani, A.A. and Greaves, R.F. (2016). Fat-Soluble Vitamins: Clinical Indications and Current Challenges for Chromatographic Measurement. The Clinical biochemist. Reviews, [online] 37(1), pp.27–47. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4810759/.

Bongoni, R., Verkerk, R., Steenbekkers, B., Dekker, M. and Stieger, M. (2014). Evaluation of Different Cooking Conditions on Broccoli (Brassica oleracea var. italica) to Improve the Nutritional Value and Consumer Acceptance. Plant Foods for Human Nutrition, 69(3), pp.228–234. doi:https://doi.org/10.1007/s11130-014-0420-2.

Bordin, K., Tomihe Kunitake, M., Kazue Aracava, K. and Silvia Favaro Trindade, C. (2013). Changes in food caused by deep fat frying - A review. Archivos Latinoamericanos de Nutrición, [online] 63(1), pp.5–13. Available at: https://ve.scielo.org/scielo.php?script=sci_arttext&pid=S0004-06222013000100001.

Dobarganes, C. and Márquez-Ruiz, G. (2015). Possible adverse effects of frying with vegetable oils. British Journal of Nutrition, [online] 113(S2), pp.S49–S57. doi:https://doi.org/10.1017/s0007114514002347.

Dumay, M. (2023). Is a Slow Cooker Worth It: 10 Pros and 5 Cons | OvenSpot. [online] OvenSpot. Available at: https://ovenspot.com/slow-cooker-worth-it/.

Fabbri, A.D.T. and Crosby, G.A. (2016). A review of the impact of preparation and cooking on the nutritional quality of vegetables and legumes. International Journal of Gastronomy and Food Science, [online] 3, pp.2–11. doi:https://doi.org/10.1016/j.ijgfs.2015.11.001.

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Goncalves, A., Roi, S., Nowicki, M., Dhaussy, A., Huertas, A., Amiot, M.-J. and Reboul, E. (2015). Fat-soluble vitamin intestinal absorption: Absorption sites in the intestine and interactions for absorption. Food Chemistry, [online] 172, pp.155–160. doi:https://doi.org/10.1016/j.foodchem.2014.09.021.

Kono, N. and Arai, H. (2014). Intracellular Transport of Fat‐Soluble Vitamins A and E. Traffic, [online] 16(1), pp.19–34. doi:https://doi.org/10.1111/tra.12231.

Ma, Z., Chen, Y., Wu, N. and Tan, B. (2022). Steaming retains more phenolics, dietary fiber, and antioxidant activities than cooking for rice with different milling processes. Cereal chemistry, 99(3), pp.664–679. doi:https://doi.org/10.1002/cche.10528.

Minich, D.M. (2019). A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for ‘Eating the Rainbow’. Journal of Nutrition and Metabolism, pp.1–19. doi:https://doi.org/10.1155/2019/2125070.

Nwokolo, C. (2022). 5 Health Benefits of Roasting Food. [online] Health Guide NG. Available at: https://healthguide.ng/health-benefits-of-roasting-food/?utm_content=cmp-true.

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Peng, M., Lu, D., Liu, J., Jiang, B. and Chen, J. (2021). Effect of Roasting on the Antioxidant Activity, Phenolic Composition, and Nutritional Quality of Pumpkin (Cucurbita pepo L.) Seeds. Frontiers in Nutrition, [online] 8, p.647354. doi:https://doi.org/10.3389/fnut.2021.647354.

Petersen, L. (2023). What Are the Pros and Cons of Steam Cooking? (with pictures). [online] Delighted Cooking. Available at: https://www.delightedcooking.com/what-are-the-pros-and-cons-of-steam-cooking.htm.

Popova, A.T. (2019). The effect of heating on the vitamin C content of selected vegetables. World Journal of Advanced Research and Reviews, [online] 3(3), pp.027–032. doi:https://doi.org/10.30574/wjarr.2019.3.3.0073.

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Sansano, M., Juan-Borrás, M., Escriche, I., Andrés, A. and Heredia, A. (2015). Effect of Pretreatments and Air-Frying, a Novel Technology, on Acrylamide Generation in Fried Potatoes. Journal of Food Science, 80(5), pp.T1120–T1128. doi:https://doi.org/10.1111/1750-3841.12843.

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Xu, F., Zheng, Y., Yang, Z., Cao, S., Shao, X. and Wang, H. (2014). Domestic cooking methods affect the nutritional quality of red cabbage. Food Chemistry, [online] 161, pp.162–167. doi:https://doi.org/10.1016/j.foodchem.2014.04.025.

20. Should I be using an airfryer?

Reference list

Devi, S., Zhang, M., Ju, R. and Bhandari, B. (2020). Recent development of innovative methods for efficient frying technology. Critical Reviews in Food Science and Nutrition, 61(22), pp.1–16. doi:https://doi.org/10.1080/10408398.2020.1804319.

Fikry, M., Khalifa, I., Sami, R., Khojah, E., Ismail, K.A. and Dabbour, M. (2021). Optimization of the Frying Temperature and Time for Preparation of Healthy Falafel Using Air Frying Technology. Foods, [online] 10(11), p.2567. doi:https://doi.org/10.3390/foods10112567.

M. Arafat, S. (2014). Air Frying a New Technique for Produce of Healthy Fried Potato Strips. Journal of Food and Nutrition Sciences, [online] 2(4), p.200. doi:https://doi.org/10.11648/j.jfns.20140204.26.

Shaker, M. (2015). Comparison between traditional deep-fat frying and air-frying for production of healthy fried potato strips. international food research journal, [online] 22(4), pp.1557–1563. Available at: https://www.semanticscholar.org/paper/Comparison-between-traditional-deep-fat-frying-and-Shaker/de7adc6f596ebb04cb4d86e9c42b75776487ca52.

Tian, J., Chen, S., Shi, J., Chen, J., Liu, D., Cai, Y., Ogawa, Y. and Ye, X. (2017). Microstructure and digestibility of potato strips produced by conventional frying and air-frying: An in vitro study. Food Structure, [online] 14, pp.30–35. doi:https://doi.org/10.1016/j.foostr.2017.06.001.

Wang, L., Chen, W., Zhou, R., Ren, Y., Wang, K., Jiang, N. and Gao, R. (2022). Physicochemical and sensory properties of a tilapia skin-based ready-to-eat snack prepared by infrared drying and air frying. Applied Food Research, [online] 2(2), p.100155. doi:https://doi.org/10.1016/j.afres.2022.100155.

Zaghi, A.N., Barbalho, S.M., Guiguer, E.L. and Otoboni, A.M. (2019). Frying Process: From Conventional to Air Frying Technology. Food Reviews International, 35(8), pp.763–777. doi:https://doi.org/10.1080/87559129.2019.1600541.

21. Should I be using a pressure cooker?

Reference list

Fabbri, A.D.T. and Crosby, G.A. (2016). A review of the impact of preparation and cooking on the nutritional quality of vegetables and legumes. International Journal of Gastronomy and Food Science, [online] 3, pp.2–11. doi:https://doi.org/10.1016/j.ijgfs.2015.11.001.

Otemuyiwa, I.O., Falade, O.S. and S. R. A. Adewusi (2018). Effect of various cooking methods on the proximate composition and nutrient contents of different rice varieties grown in Nigeria. international food research journal, [online] 25(2), pp.747–754. Available at: http://www.ifrj.upm.edu.my/25%20(02)%202018/(42).pdf.

Özcan, A.U. and Bozkurt, H. (2015). Physical and Chemical Attributes of a Ready-to-Eat Meat Product during the Processing: Effects of Different Cooking Methods. International Journal of Food Properties, [online] 18(11), pp.2422–2432. doi:https://doi.org/10.1080/10942912.2014.982256.

CHAPTER 6 

1. Is a plant-based diet safe during pregnancy?

Reference list

• British Nutrition Foundation (2015). Vegetarian and vegan diets during pregnancy - British Nutrition Foundation. [online] www.nutrition.org.uk. Available at: https://www.nutrition.org.uk/life-stages/pregnancy/healthy-eating-during-pregnancy/vegetarian-and-vegan-diets-during-pregnancy/ [Accessed 12 Apr. 2023].

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• Jiang, D. (2022). Dietary Factors in the Prevention and Management of Postpartum Depression: A Literature Review. Journal of Food and Nutrition Research, 10(2), pp.123–143. doi:https://doi.org/10.12691/jfnr-10-2-6.

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2. Is plant-based weaning safe for babies?

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3. Can I raise my child vegan?

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• Elliott, L.J., Keown-Stoneman, C.D.G., Birken, C.S., Jenkins, D.J.A., Borkhoff, C.M. and Maguire, J.L. (2022). Vegetarian Diet, Growth, and Nutrition in Early Childhood: A Longitudinal Cohort Study. Pediatrics, [online] 149(6). doi:https://doi.org/10.1542/peds.2021-052598.

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4. How can I avoid nutrient deficiencies in babies and young children?

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5. Will eating plant-based help with the menopause?

Reference list

• Amgain, K. and Neupane, S. (2019). Effects of BMI and Food Habits on Menstrual Characteristics among Adolescent Girls. Europasian Journal of Medical Sciences, [online] 1(1), pp.53–61. Available at: https://www.nepjol.info/index.php/ejms/article/view/35589.

• Armour, M., Middleton, A., Lim, S., Sinclair, J., Varjabedian, D. and Smith, C.A. (2021). Dietary Practices of Women with Endometriosis: A Cross-Sectional Survey. The Journal of Alternative and Complementary Medicine, [online] 27(9), pp.771–777. doi:https://doi.org/10.1089/acm.2021.0068.

• Behboudi-Gandevani, S., Hariri, F.-Z. and Moghaddam-Banaem, L. (2018). The effect of omega 3 fatty acid supplementation on premenstrual syndrome and health-related quality of life: a randomized clinical trial. Journal of Psychosomatic Obstetrics and Gynaecology, [online] 39(4), pp.266–272. doi:https://doi.org/10.1080/0167482X.2017.1348496.

• Borzoei, A., Rafraf, M. and Asghari-Jafarabadi, M. (2018). Cinnamon improves metabolic factors without detectable effects on adiponectin in women with polycystic ovary syndrome. Asia Pacific Journal of Clinical Nutrition, [online] 27(3), pp.556–563. doi:https://doi.org/10.6133/apjcn.062017.13.

• Bykowska-Derda, A., Kaluzna, M., Ruchała, M., Ziemnicka, K. and Czlapka-Matyasik, M. (2023). The Significance of Plant-Based Foods and Intense Physical Activity on the Metabolic Health of Women with PCOS: A Priori Dietary-Lifestyle Patterns Approach. Applied Sciences, [online] 13(4), p.2118. doi:https://doi.org/10.3390/app13042118.

• Draper, C.F., Duisters, K., Weger, B., Chakrabarti, A., Harms, A.C., Brennan, L., Hankemeier, T., Goulet, L., Konz, T., Martin, F.P., Moco, S. and van der Greef, J. (2018). Menstrual cycle rhythmicity: metabolic patterns in healthy women. Scientific Reports, [online] 8(14568). doi:https://doi.org/10.1038/s41598-018-32647-0.

• Esmaeilpour, M., Ghasemian, S. and Alizadeh, M. (2019). Diets enriched with whole grains reduce premenstrual syndrome scores in nurses: an open-label parallel randomised controlled trial. British Journal of Nutrition, [online] 121(09), pp.992–1001. doi:https://doi.org/10.1017/s0007114519000333.

• Faghfoori, Z., Fazelian, S., Shadnoush, M. and Goodarzi, R. (2017). Nutritional management in women with polycystic ovary syndrome: A review study. Diabetes & Metabolic Syndrome: Clinical Research & Reviews, [online] 11, pp.S429–S432. doi:https://doi.org/10.1016/j.dsx.2017.03.030.

• Ghosh, S., K, R., Ragothaman, P.S. and Vashishtha, S. (2023). Determination of severity of premenstrual syndrome among vegetarian and non-vegetarian women. National Journal of Physiology, Pharmacy and Pharmacology, [online] 13(1), pp.167–171. Available at: https://www.njppp.com/index.php?mno=125223.

• Hopeman, M.M., Riley, J.K., Frolova, A.I., Jiang, H. and Jungheim, E.S. (2014). Serum Polyunsaturated Fatty Acids and Endometriosis. Reproductive Sciences, [online] 22(9), pp.1083–1087. doi:https://doi.org/10.1177/1933719114565030.

• Jukic, A.M.Z., Wilcox, A.J., McConnaughey, D.R., Weinberg, C.R. and Steiner, A.Z. (2018). 25-Hydroxyvitamin D and Long Menstrual Cycles in a Prospective Cohort Study. Epidemiology, [online] 29(3), pp.388–396. doi:https://doi.org/10.1097/ede.0000000000000804.

• Kadoura, S., Alhalabi, M. and Nattouf, A.H. (2019). Effect of Calcium and Vitamin D Supplements as an Adjuvant Therapy to Metformin on Menstrual Cycle Abnormalities, Hormonal Profile, and IGF-1 System in Polycystic Ovary Syndrome Patients: A Randomized, Placebo-Controlled Clinical Trial. Advances in Pharmacological Sciences, [online] 2019, pp.1–10. doi:https://doi.org/10.1155/2019/9680390.

• Kwon, Y.-J., Sung, D.-I. and Lee, J.-W. (2022). Association among Premenstrual Syndrome, Dietary Patterns, and Adherence to Mediterranean Diet. Nutrients, [online] 14(12), p.2460. doi:https://doi.org/10.3390/nu14122460.

• Marcinkowska, A. and Górnicka, M. (2023). The Role of Dietary Fats in the Development and Treatment of Endometriosis. Life, [online] 13(3), p.654. doi:https://doi.org/10.3390/life13030654.

• Norum, M., Risvang, L.C., Bjørnsen, T., Dimitriou, L., Rønning, P.O., Bjørgen, M. and Raastad, T. (2020). Caffeine increases strength and power performance in resistance‐trained females during early follicular phase. Scandinavian Journal of Medicine & Science in Sports, [online] 30(11), pp.2116–2129. doi:https://doi.org/10.1111/sms.13776.

• Onieva-Zafra, M.D., Fernández-Martínez, E., Abreu-Sánchez, A., Iglesias-López, M.T., García-Padilla, F.M., Pedregal-González, M. and Parra-Fernández, M.L. (2020). Relationship between Diet, Menstrual Pain and other Menstrual Characteristics among Spanish Students. Nutrients, [online] 12(6), p.1759. doi:https://doi.org/10.3390/nu12061759.

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• Souza, L., Martins, K., Cordeiro, M., Rodrigues, Y., Rafacho, B. and Bomfim, R. (2018). Do Food Intake and Food Cravings Change during the Menstrual Cycle of Young Women? Revista Brasileira de Ginecologia e Obstetrícia / RBGO Gynecology and Obstetrics, [online] 40(11), pp.686–692. doi:https://doi.org/10.1055/s-0038-1675831.

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6. Can plant-based nutrition help with menstrual symptoms?

Reference list

• Amgain, K. and Neupane, S. (2019). Effects of BMI and Food Habits on Menstrual Characteristics among Adolescent Girls. Europasian Journal of Medical Sciences, [online] 1(1), pp.53–61. Available at: https://www.nepjol.info/index.php/ejms/article/view/35589.

• Armour, M., Middleton, A., Lim, S., Sinclair, J., Varjabedian, D. and Smith, C.A. (2021). Dietary Practices of Women with Endometriosis: A Cross-Sectional Survey. The Journal of Alternative and Complementary Medicine, [online] 27(9), pp.771–777. doi:https://doi.org/10.1089/acm.2021.0068.

• Behboudi-Gandevani, S., Hariri, F.-Z. and Moghaddam-Banaem, L. (2018). The effect of omega 3 fatty acid supplementation on premenstrual syndrome and health-related quality of life: a randomized clinical trial. Journal of Psychosomatic Obstetrics and Gynaecology, [online] 39(4), pp.266–272. doi:https://doi.org/10.1080/0167482X.2017.1348496.

• Borzoei, A., Rafraf, M. and Asghari-Jafarabadi, M. (2018). Cinnamon improves metabolic factors without detectable effects on adiponectin in women with polycystic ovary syndrome. Asia Pacific Journal of Clinical Nutrition, [online] 27(3), pp.556–563. doi:https://doi.org/10.6133/apjcn.062017.13.

• Bykowska-Derda, A., Kaluzna, M., Ruchała, M., Ziemnicka, K. and Czlapka-Matyasik, M. (2023). The Significance of Plant-Based Foods and Intense Physical Activity on the Metabolic Health of Women with PCOS: A Priori Dietary-Lifestyle Patterns Approach. Applied Sciences, [online] 13(4), p.2118. doi:https://doi.org/10.3390/app13042118.

• Draper, C.F., Duisters, K., Weger, B., Chakrabarti, A., Harms, A.C., Brennan, L., Hankemeier, T., Goulet, L., Konz, T., Martin, F.P., Moco, S. and van der Greef, J. (2018). Menstrual cycle rhythmicity: metabolic patterns in healthy women. Scientific Reports, [online] 8(14568). doi:https://doi.org/10.1038/s41598-018-32647-0.

• Esmaeilpour, M., Ghasemian, S. and Alizadeh, M. (2019). Diets enriched with whole grains reduce premenstrual syndrome scores in nurses: an open-label parallel randomised controlled trial. British Journal of Nutrition, [online] 121(09), pp.992–1001. doi:https://doi.org/10.1017/s0007114519000333.

• Faghfoori, Z., Fazelian, S., Shadnoush, M. and Goodarzi, R. (2017). Nutritional management in women with polycystic ovary syndrome: A review study. Diabetes & Metabolic Syndrome: Clinical Research & Reviews, [online] 11, pp.S429–S432. doi:https://doi.org/10.1016/j.dsx.2017.03.030.

• Ghosh, S., K, R., Ragothaman, P.S. and Vashishtha, S. (2023). Determination of severity of premenstrual syndrome among vegetarian and non-vegetarian women. National Journal of Physiology, Pharmacy and Pharmacology, [online] 13(1), pp.167–171. Available at: https://www.njppp.com/index.php?mno=125223.

• Hopeman, M.M., Riley, J.K., Frolova, A.I., Jiang, H. and Jungheim, E.S. (2014). Serum Polyunsaturated Fatty Acids and Endometriosis. Reproductive Sciences, [online] 22(9), pp.1083–1087. doi:https://doi.org/10.1177/1933719114565030.

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• Kadoura, S., Alhalabi, M. and Nattouf, A.H. (2019). Effect of Calcium and Vitamin D Supplements as an Adjuvant Therapy to Metformin on Menstrual Cycle Abnormalities, Hormonal Profile, and IGF-1 System in Polycystic Ovary Syndrome Patients: A Randomized, Placebo-Controlled Clinical Trial. Advances in Pharmacological Sciences, [online] 2019, pp.1–10. doi:https://doi.org/10.1155/2019/9680390.

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7. What effect does eating plant-based have on blood sugar levels?

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8. Can I be a plant-based athlete?

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9. Will plant-based nutrition help me sleep?

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10. Could a plant-based diet support my mental health?

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11. Does plant-based eating impact male health outcomes?

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12. Can a plant-based diet support the ageing process?

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13. Can plant-based nutrition support your immunity?

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14. Is plant-based nutrition better for your bones? 

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15. Does eating a plant-based diet prevent cancer?

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16. Will eating plant-based food protect my heart health?

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17. Does plant-based nutrition prevent dementia?

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18. Will a plant-based diet make me look younger?

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19. Can I lose weight on a plant-based diet?

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20. Can I eat a plant-based diet if I have a food intolerance?

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21. Can a plant-based diet help with allergies?

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• Du Toit, G., Roberts, G., Sayre, P.H., Bahnson, H.T., Radulovic, S., Santos, A.F., Brough, H.A., Phippard, D., Basting, M., Feeney, M., Turcanu, V., Sever, M.L., Gomez Lorenzo, M., Plaut, M. and Lack, G. (2015). Randomized trial of peanut consumption in infants at risk for peanut allergy. The New England journal of medicine, 372(9), pp.803–13. doi:https://doi.org/10.1056/NEJMoa1414850.

• Nagel, G., Nieters, A., Becker, N. and Linseisen, J. (2003). The influence of the dietary intake of fatty acids and antioxidants on hay fever in adults. Allergy, 58(12), pp.1277–1284. doi:https://doi.org/10.1046/j.1398-9995.2003.00296.x.

• Seo, J.-H., Kwon, S.-O., Lee, S.-Y., Kim, H.Y., Kwon, J.-W., Kim, B.-J., Yu, J., Kim, H.-B., Kim, W.K., Jang, G.C., Song, D.J., Shim, J.Y., Oh, S.-Y. and Hong, S.-J. (2013). Association of Antioxidants With Allergic Rhinitis in Children From Seoul. Allergy, Asthma & Immunology Research, 5(2), p.81. doi:https://doi.org/10.4168/aair.2013.5.2.81.

22. Will plant-based eating cause an eating disorder?

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• Bardone-Cone, A.M., Fitzsimmons-Craft, E.E., Harney, M.B., Maldonado, C.R., Lawson, M.A., Smith, R. and Robinson, D.P. (2012). The Inter-Relationships between Vegetarianism and Eating Disorders among Females. Journal of the Academy of Nutrition and Dietetics, [online] 112(8), pp.1247–1252. doi:https://doi.org/10.1016/j.jand.2012.05.007.

• Baş, M., Karabudak, E. and Kiziltan, G. (2005). Vegetarianism and eating disorders: association between eating attitudes and other psychological factors among Turkish adolescents. Appetite, 44(3), pp.309–315. doi:https://doi.org/10.1016/j.appet.2005.02.002.

• BEAT (2021). Statistics for Journalists. [online] BEAT. Available at: https://www.beateatingdisorders.org.uk/media-centre/eating-disorder-statistics/ [Accessed 20 Jun. 2023].

• Dunn, T.M. and Bratman, S. (2016). On orthorexia nervosa: A review of the literature and proposed diagnostic criteria. Eating Behaviors, 21, pp.11–17. doi:https://doi.org/10.1016/j.eatbeh.2015.12.006.

• Gilbody, S.M., Kirk, S.F.L. and Hill, A.J. (1999). Vegetarianism in young women: Another means of weight control? International Journal of Eating Disorders, 26(1), pp.87–90. doi:https://doi.org/10.1002/(sici)1098-108x(199907)26:1%3C87::aid-eat11%3E3.0.co;2-m.

• Hart, S., Marnane, C., McMaster, C. and Thomas, A. (2018). Development of the ‘Recovery from Eating Disorders for Life’ Food Guide (REAL Food Guide) - a food pyramid for adults with an eating disorder. Journal of Eating Disorders, 6(1). doi:https://doi.org/10.1186/s40337-018-0192-4.

• Heiss, S., Coffino, J.A. and Hormes, J.M. (2017). Eating and health behaviors in vegans compared to omnivores: Dispelling common myths. Appetite, [online] 118, pp.129–135. doi:https://doi.org/10.1016/j.appet.2017.08.001.

• Kemp, T., Lopez, N.V., Ward, S., Sherzai, D., Sherzai, A. and Sutliffe, J. (2022). The INFINITE Study: Pilot Research Exploring Plant-Based Nutrition in Treatment for Substance Use Disorders. American Journal of Lifestyle Medicine, p.155982762211202. doi:https://doi.org/10.1177/15598276221120227.

• Lindeman, M., Stark, K. and Latvala, K. (2000). Vegetarianism and Eating-Disordered Thinking. Eating Disorders, 8(2), pp.157–165. doi:https://doi.org/10.1080/10640260008251222.

• O’Connor, M.A., Touyz, S.W., Dunn, S.M. and Beumont, P.J.V. (1987). Vegetarianism in anorexia nervosa? A review of 116 consecutive cases. Medical Journal of Australia, 147(11-12), pp.540–542. doi:https://doi.org/10.5694/j.1326-5377.1987.tb133677.x.

• Schoen Clinic Group (n.d.). Veganism and Eating Disorders | Schoen Clinic UK. [online] www.schoen-clinic.co.uk. Available at: https://www.schoen-clinic.co.uk/mental-health/blog/veganism-and-eating-disorders [Accessed 20 Jun. 2023].

• Schrank, B. and Slade, M. (2007). Recovery in psychiatry. Psychiatric Bulletin, 31(9), pp.321–325. doi:https://doi.org/10.1192/pb.bp.106.013425.

• Timko, C.A., Hormes, J.M. and Chubski, J. (2012). Will the real vegetarian please stand up? An investigation of dietary restraint and eating disorder symptoms in vegetarians versus non-vegetarians. Appetite, 58(3), pp.982–990. doi:https://doi.org/10.1016/j.appet.2012.02.005.

• Tomba, E., Offidani, E., Tecuta, L., Schumann, R. and Ballardini, D. (2013). Psychological well-being in out-patients with eating disorders: A controlled study. International Journal of Eating Disorders, 47(3), pp.252–258. doi:https://doi.org/10.1002/eat.22197.

• Zuromski, K.L., Witte, T.K., Smith, A.R., Goodwin, N., Bodell, L.P., Bartlett, M. and Siegfried, N. (2015). Increased prevalence of vegetarianism among women with eating pathology. Eating Behaviors, 19, pp.24–27. doi:https://doi.org/10.1016/j.eatbeh.2015.06.017.

23. How does plant based eating affect the oral microbiome/skin microbiome?

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• Aghasi, M., Golzarand, M., Shab-Bidar, S., Aminianfar, A., Omidian, M. and Taheri, F. (2018). Dairy intake and acne development: A meta-analysis of observational studies. Clinical Nutrition, 38(3). doi:https://doi.org/10.1016/j.clnu.2018.04.015.

• Fam, V.W., Charoenwoodhipong, P., Sivamani, R.K., Holt, R.R., Keen, C.L. and Hackman, R.M. (2021). Plant-Based Foods for Skin Health: A Narrative Review. Journal of the Academy of Nutrition and Dietetics, 122(3). doi:https://doi.org/10.1016/j.jand.2021.10.024.

• Flores-Balderas, X., Peña-Peña, M., Rada, K.M., Alvarez-Alvarez, Y.Q., Guzmán-Martín, C.A., Sánchez-Gloria, J.L., Huang, F., Ruiz-Ojeda, D., Morán-Ramos, S., Springall, R. and Sánchez-Muñoz, F. (2023). Beneficial Effects of Plant-Based Diets on Skin Health and Inflammatory Skin Diseases. Nutrients, [online] 15(13), p.2842. doi:https://doi.org/10.3390/nu15132842.

• National Institutes of Health (2021). Office of Dietary Supplements - Vitamin C. [online] National Institutes of Health. Available at: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/.

• NHS (2021). Iron Deficiency Anaemia. [online] NHS. Available at: https://www.nhs.uk/conditions/iron-deficiency-anaemia/.

• Phan, C., Touvier, M., Kesse-Guyot, E., Adjibade, M., Hercberg, S., Wolkenstein, P., Chosidow, O., Ezzedine, K. and Sbidian, E. (2018). Association Between Mediterranean Anti-inflammatory Dietary Profile and Severity of Psoriasis. JAMA Dermatology, 154(9), p.1017. doi:https://doi.org/10.1001/jamadermatol.2018.2127.

• Purba, M. br, Kouris-Blazos, A., Wattanapenpaiboon, N., Lukito, W., Rothenberg, E.M., Steen, B.C. and Wahlqvist, M.L. (2001). Skin Wrinkling: Can Food Make a Difference? Journal of the American College of Nutrition, 20(1), pp.71–80. doi:https://doi.org/10.1080/07315724.2001.10719017.

• The Vegan Society (2023). Iron. [online] The Vegan Society. Available at: https://www.vegansociety.com/resources/nutrition-and-health/nutrients/iron?gclid=CjwKCAjwyNSoBhA9EiwA5aYlbxBF_EI6XnlTOv7zlrlG07Hsdo7ILCwnXIJa9CJ_Ozx9B7ezXnX4rxoC8YoQAvD_BwE.

• Thivi Maruthappu (2023). SkinFood. Piatkus Books.
  
  
  

24. Alastair working on proposed question for section on obesity and plant-based eating

Reference list

• Frank, S., Gonzalez, K., Lee-Ang, L., Young, M.C., Tamez, M. and Mattei, J. (2017). Diet and Sleep Physiology: Public Health and Clinical Implications. Frontiers in Neurology, 8(393). doi:https://doi.org/10.3389/fneur.2017.00393.

• Ghorbani, M. (2015). A Review of Type 2 Diabetes and Obesity. New Cellular and Molecular Biotechnology Journal, [online] 5(18), pp.9–14. Available at: https://ncmbjpiau.ir/article-1-618-en.html.

• Harland, J. and Garton, L. (2016). An update of the evidence relating to plant-based diets and cardiovascular disease, type 2 diabetes and overweight. Nutrition Bulletin, 41(4), pp.323–338. doi:https://doi.org/10.1111/nbu.12235.

• Johannesen, C.O., Dale, H.F., Jensen, C. and Lied, G.A. (2020). Effects of Plant-Based Diets on Outcomes Related to Glucose Metabolism: A Systematic Review. Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy, Volume 13, pp.2811–2822. doi:https://doi.org/10.2147/dmso.s265982.

• Medawar, E., Huhn, S., Villringer, A. and Veronica Witte, A. (2019). The effects of plant-based diets on the body and the brain: a systematic review. Translational Psychiatry, [online] 9(1). doi:https://doi.org/10.1038/s41398-019-0552-0.

• Menni, C., Jackson, M.A., Pallister, T., Steves, C.J., Spector, T.D. and Valdes, A.M. (2017). Gut microbiome diversity and high-fibre intake are related to lower long-term weight gain. International Journal of Obesity, [online] 41(7), pp.1099–1105. doi:https://doi.org/10.1038/ijo.2017.66.

• Ohkuma, T., Fujii, H., Iwase, M., Kikuchi, Y., Ogata, S., Idewaki, Y., Ide, H., Doi, Y., Hirakawa, Y., Mukai, N., Ninomiya, T., Uchida, K., Nakamura, U., Sasaki, S., Kiyohara, Y. and Kitazono, T. (2012). Impact of eating rate on obesity and cardiovascular risk factors according to glucose tolerance status: the Fukuoka Diabetes Registry and the Hisayama Study. Diabetologia, 56(1), pp.70–77. doi:https://doi.org/10.1007/s00125-012-2746-3.

• Reynolds, A.N., Hodson, L., de Souza, R., Diep Pham, H.-T., Vlietstra, L. and Mann, J. (2022). Saturated fat and trans-fat intakes and their replacement with other macronutrients: a systematic review and meta-analysis of prospective observational studies. [online] www.who.int. Available at: https://www.who.int/publications/i/item/9789240061668.

• Turner-McGrievy, G.M., Davidson, C.R., Wingard, E.E., Wilcox, S. and Frongillo, E.A. (2015). Comparative effectiveness of plant-based diets for weight loss: A randomized controlled trial of five different diets. Nutrition, 31(2), pp.350–358. doi:https://doi.org/10.1016/j.nut.2014.09.002.

• World Health Organization (2021). Obesity and overweight. [online] World Health Organization. Available at: https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight.

25. Additional Egg Work 

Reference list

• Barrell , A. (2019). Eggs: Cage-free vs. pasture vs. free-range. [online] www.medicalnewstoday.com. Available at: https://www.medicalnewstoday.com/articles/327383#cage-eggs.

• Brower, S., Dorsey, J., Malvetti, K. and Fagan, J. (n.d.). Taste and Nutritional Differences of Non-Factory Farmed vs. Factory Farmed Eggs and Poultry. [online] Available at: https://rucore.libraries.rutgers.edu/rutgers-lib/45132/PDF/1/play/#:~:text=The%20free%20range%20eggs%20are.

• Filipiak–Florkiewicz, A., Dereń, K., Florkiewicz, A., Topolska, K., Juszczak, L. and Cieślik, E. (2017). The quality of eggs (organic and nutraceutical vs. conventional) and their technological properties. Poultry Science, 96(7), pp.2480–2490. doi:https://doi.org/10.3382/ps/pew488.

• Gałązka-Czarnecka, I., Korzeniewska, E., Czarnecki, A., Sójka, M., Kiełbasa, P. and Dróżdź, T. (2019). Evaluation of Quality of Eggs from Hens Kept in Caged and Free-Range Systems Using Traditional Methods and Ultra-Weak Luminescence. Applied Sciences, [online] 9(12), p.2430. doi:https://doi.org/10.3390/app9122430.

• Kucukkoyuncu, E., Okur, A.A., Tahtabicen, E., Korkmaz, F. and Samli, H.E. (2017). Comparing quality of free range and battery cage eggs. European Poultry Science, [online] 81. doi:https://doi.org/10.1399/eps.2017.197.

REFERENCE TABLES

Reference list

BDA (2021a). Calcium. [online] www.bda.uk.com. Available at: https://www.bda.uk.com/resource/calcium.html.

BDA (2021b). Iodine Food fact Sheet. [online] www.bda.uk.com. Available at: https://www.bda.uk.com/resource/iodine.html.

British Dietetic Association (n.d.). Food Fact Sheet: Fibre. [online] BDA. Available at: https://www.uhnm.nhs.uk/media/3574/fibre.pdf.

British Nutrition Foundation (n.d.). Fibre - British Nutrition Foundation. [online] www.nutrition.org.uk. Available at: https://www.nutrition.org.uk/healthy-sustainable-diets/starchy-foods-sugar-and-fibre/fibre/?level=Consumer).

British Nutrition Foundation (2021). Nutrition Requirements Lower Reference Nutrient Intakes (LRNIs). [online] British Nutrition Foundation. British Nutrition Foundation. Available at: https://www.nutrition.org.uk/media/1z2ekndj/nutrition-requirements-update.pdf.

Colucci, K. (2022). Eating to improve gut health - do we need to eat 30 plant foods per week? [online] MyNutriWeb. Available at: https://mynutriweb.com/eating-to-improve-gut-health-do-we-need-to-eat-30-plant-foods-per-week/.

One Blue Dot (n.d.). A practical guide for dietitians. [online] One Blue Dot. Available at: https://www.bda.uk.com/static/b8894b85-080a-4d36-84aa58d49eee5b2b/Practical-guide-other-sources-of-ZINC.pdf.

One Blue Dot (n.d.). One Blue Dot Other Sources: Protein 1 A practical guide for dietitians. [online] One Blue Dot. Available at: https://www.bda.uk.com/static/61ad81e4-ea30-41d3-a03717a2467754d9/Practical-guide-other-sources-of-PROTEIN.pdf

ADDITIONAL REFERENCES

Soy - Harvard School of Public health (2018). Straight Talk about Soy. [online] The Nutrition Source. Available at: https://www.hsph.harvard.edu/nutritionsource/soy/.

Glyphosate - International Agency for Research on Cancer (2015). IARC Monograph on Glyphosate – IARC. [online] www.iarc.who.int. Available at: https://www.iarc.who.int/featured-news/media-centre-iarc-news-glyphosate/.

Gerona, R.R., Reiter, J.L., Igor Zakharevich, Proctor, C., Ying, J., Mesnage, R., Antoniou, M. and Winchester, P. (2022). Glyphosate exposure in early pregnancy and reduced fetal growth: a prospective observational study of high-risk pregnancies. Environmental Health, 21(1). doi:https://doi.org/10.1186/s12940-022-00906-3.

Food Labelling - Palmer, S. (2021). What do Plant-Based Food Labels Mean? [online] Sharon Palmer, The Plant Powered Dietitian. Available at: https://sharonpalmer.com/what-do-plant-based-food-labels-mean/.

Dietary Guidelines - USDA (2020). Dietary guidelines for Americans 2020 -2025. [online] Dietary Guidelines for Americans. USDA. Available at: https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf.