Vegetarians: Pondering Protein?

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Vegetarians: Pondering Protein?

 

What alternative proteins are there for vegetarians and how much protein should

a healthy vegetarian main course meal provide?

 

-- Sista W

 

 

Answer (Published 12/11/2002)

 

 

Many people – vegetarian or not – worry that they’re not getting enough protein

and believe that meals should be built around a big serving of it.

 

Becoming a vegetarian means unlearning the habit of organizing meals around

centerpieces of meat and poultry and becoming acquainted with the wide variety

of satisfying protein-rich dishes

that can be made from foods from non-animal sources.

 

Whether or not you’re a vegetarian, I recommend that you divide your daily

calories as follows:

50 to 60 percent from carbohydrates (including vegetables, fruit, whole grains,

starchy roots and tubers, and legumes),

30 percent from fat, and 10 to 20 percent from protein, which amounts to between

50 and 100 grams on a 2,000 calorie-a-day diet.

 

You may have heard that vegetable sources of protein are “incomplete” and become

“complete” only when correctly combined.

 

Research has discredited that notion so you don’t have to worry that you won’t

get enough usable protein if you don’t put together some magical combination of

foods at each meal.

 

You’ll do well if you eat a balanced diet with lots of

fruits and vegetables, legumes, raw nuts, seeds and organic soy foods --some

newer varieties are very tasty.

Try non-gmo baked tofu, which has the consistency of cooked chicken and comes in

a variety of flavors. It is great in anything from fajitas to stir fries and can

even be eaten right out of the package.

Another excellent source of vegetable protein is wheat meat (gluten), much used

in Chinese vegetarian cuisine.

 

If you’re eliminating dairy products, make sure you’re getting adequate calcium

by eating green vegetables such as collards, mustard greens and kale, calcium

fortified organic soy milk, fresh squeezed orange juice, organic tofu and miso.

 

.. If you eat no animal foods make sure you get enough vitamin B12 from fortified

soy milks, organic whole grains,or by taking a supplement.

Other nutrients sometimes deficient in a vegetarian diet are zinc and iron.

You’ll absorb these minerals best by eating foods high in vitamin C in the same

meal.

 

Cereals, grains, legumes, dates, prunes, raisins and greens provide iron, and

you can get zinc from leavened breads, legumes, raw nuts and spinach.

 

Dr. Andrew Weil

www.drweil.com

 

 

 

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mrsjoguest

DietaryTipsForHBP

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