Crumbs

Having concluded our third class out of a series of ten, it's time to start sweeping up some crumbs that have been left on the table – questions and minor issues that have come out of our discussions.

Kathy asked about omega-3 fatty acids and questioned whether a diet that never includes fish will provide adequate levels. My research turned up an article provided by the Harvard School of Public Health on-line: www.hsph.harvard.edu/nutritionsource/questions/omega-3.

The type of omega-3 fatty acid of primary concern is alpha-linolenic acid (ALA) which needs to be consumed every day as the body cannot manufacture it. Vegetarian sources include soybeans, canola oil, flaxseed and walnuts, some green vegetables like brussels sprouts, kale and spinach. In our discussions, I remind us all that the once-a-week vegetarian need not be overly concerned with compensating for important nutrients normally consumed with an animal-based diet, because, as the title says, we are (at this point) aiming for a 1/7th vegetarian diet. Whether or not individuals take further steps to reduce their animal consumption is up to them.

Another related question is how to get enough protein if you're not eating meat. We know that many plant-based foods contain protein and there is plenty of information available to give amounts for commonly consumed vegetables. The Institute of Medicine recommends about 64 grams of protein per day for a 160 pound adult. Their formula is a minimum of 0.8 grams per kilogram of body weight – you do the math!!

Ruth's quinoa dish got rave reviews. If you didn't already know about quinoa, this was a great introduction. An article in the New York Times last November (Martha Rose Shulman, 11/2/08) tells us that quinoa contains all the essential amino acids and as such is a superior source for protein compared to other grains. If you buy quinoa, check to see if it has been pre-washed; otherwise soak and rinse it before cooking as it has a bitter coating (to protect it from birds – isn't nature smart?).