What is a good way to get protein for vegetarians?!
What is a good way to get protein for vegetarians?
I just recently became a vegetarian, and I am also severely lactose intolerant, so I can't have dairy. What can I do to make sure I'm getting enough protein?
Answers:
i understand your concern. i was a vegetarian for a little while too (but i was forced to convert...i couldn't take it because i was eating unhealthily to satisfy my runner's appetite so i reverted back to eating meat in addition to vegetarian food, but that was entirely my choice.). since you have chosen to be a vegetarian, to get more protein you should eat:
1. tofu (processed with calcium sulfate), soy milk and other soy products (they make soy ice cream too. make sure the soy milk is calcium and vitamin D fortified since you can't drink regular milk. i like the organic vanilla soy milk by "silk". i drink it in addition to regular milk.)
3. nuts (almonds, brazil nuts, cashews, are all high in protein as well as fat, but if you exercise regularly, and if you're not allergic to them, you shouldn't have a problem staying healthy)
4. eggs (if you aren't eschewing all animal derivatives and aren't allergic to eggs)
5. quinoa (it's a high-protein grain)
6. pulses / legumes (lentils, chickpeas, etc)
7. muesli (swiss-style cereal, you can have it with soy milk)
8. brown rice
9. porridge (made with water; just add fruit and/or brown sugar to improve the taste)
10. broccoli
11. california protein bread from trader joe's
12. whole-grain, protein fortified pasta (barilla plus)
13. peanut butter / other nut butters (organic is the best. again, hopefully you aren't allergic to nuts and exercise regularly. it's a good source of protein)
14. vegetarian chili
15. any variety of "meat-less" patties. you can buy them at whole foods and trader joe's.
good luck on your healthy, new eating habits! i'd also like to point out that it's good that you chose to be a vegetarian and weren't forced into it...it will be easier for you than it was for me since it was your personal choice.
there are people who don't eat meat (chicken, beef, turkey, lamb, pork, etc.) but will eat fish and refer to themselves as vegetarians. they are actually "pesco-vegetarians". if you're one of them, you definitely have a lot more options.
fish to eat: wild pacific or organically farmed salmon, responsibly farmed prawns, pacific or farmed north atlantic halibut, line-caught or farmed seabass, etc.
fish not to eat and why: chilean seabass, atlantic salmon, atlantic cod, north atlantic halibut, etc. all of these fish are endangered species.
NOTE: i apologise for including the last bit of info if you are not a fish-eating vegetarian.
Source(s):
http://www.scubatravel.co.uk/fisheat.htm...
http://www.askdrsears.com/html/4/t045400...
http://www.passionatevegetarian.com/vege...
soy products, such as tofu, soy milk and cheese. nuts also have protein
beans,peanut butter, bean curd, and the vegetarian products that are substitutes for meat have protein. if you are still worried, you can go to wal-mart or any other store and look for a protein powder. since you are lactose intolerant, use soy milk to make the shake
It is very easy for a vegan diet to meet the recommendations for protein. Nearly all vegetables, beans, grains, nuts, and seeds contain some, and often much, protein. Fruits, sugars, fats, and alcohol do not provide much protein, so a diet based only on these foods would have a good chance of being too low in protein. However, not many vegans we know live on only bananas, hard candy, margarine, and beer. Vegans eating varied diets containing vegetables, beans, grains, nuts, and seeds rarely have any difficulty getting enough protein as long as their diet contains enough energy (calories) to maintain weight.
Beans, eggs and nuts will provide generous amounts of protein
Use all types of pulses like tuwar dall, mash dall, chana dall, Use specially soya bean and rajma (these two have much quantity of protein like in animals)
EAT MEAT!!!!!!!!!!!!!!!! get over your stupid vegie thing and eat like a normal human being
Eat ANYTHING. All foods have protein in them. The vast majority of people [vegetarian or not] in developed countries eat way too much protein. Watch your iron, B12 and calcium, but don't worry about your protein.
my health teacher said nuts
try fish i think that gives protein and iron
If you read the book Fit For Life by Harvey and Marlyn Diamond, then you will have a new honest understanding about how americans are eating to much protein, they also mention ways to get protein through vegetarian eating from their vegatarian cookbook. You will not regret reading their books, they will bring you to the truth about food and what is really going on with it all in the food industry.
The more you know the more you grow! Good Luck
My spouse eats this everyday and it's a no brainer, peanut butter!!!!!
soy and egg products.
Wel come to the world of vegetarians because of you more animals will be abale to logve thanks for that
Proteins: Body's protein needs can be provided by either animal or plant sources. Mixed protein diet obtained from various plant sources is better than animal protein and is recommended in diabetes, renal diseases and liver diseases. Mixed protein diet from different plant sources has been the pattern of diet in India for all vegetarians.
Carbohydrates: Carbohydrates are mainly found in plant foods; like cereals, grains, fresh and dry fruits, legumes, vegetable, greens, nuts etc. plant carbohydrates include' large amounts of starches, sugar and fibers which are important for gut functions. The body is better suited to a high carbohydrate diet than a low carbohydrate diet. In fact 55% of the food intake should be carbohydrate. All animal products do not contain carbohydrate which is essential for body.
Fat: Plant fats differ from animal fats in two different ways 1) they are cholesterol free 2) they generally contain more polyunsaturated fat and less saturated fats. Plant fats usually have higher polyunsaturated fat value than animal fats.
A diet which is low in cholesterol and which contains fat of a high PIS value is associated with a lower incident of coronary health disease.
Vitamins and Minerals: plant foods are rich in many vitamins and minerals.
Vitamin D: Vitamin D is obtained by exposure of skin to sun light and this is not a problem in India.
Calcium: The vegetarians can meet their needs for calcium from dairy products. Riboflavin (Vitamin B2) Dark green vegetables are good sources of Riboflavin as are legumes and whole grain cereal.
Iron: The problem of iron deficiency is relatively common but vitamin C significantly enhances absorption of iron hence it is advisable for vegetarians to include with each meal a food high in vitamin C which as lime, citrus fruits or juices.
Zinc: Zinc is found in large number of plant foods.
Fiber: Fiber is found only in vegetarian food like whole grain cereals, legumes, greens, fruits, vegetable etc.
Thus in vegetarian foods all requirement of nutrition for body growth and maintenance is fulfilled. One can have a complete and balanced diet provided we take enough food which is as close to nature as possible in maintaining sturdy and disease free body. It is equally helpful in curing many diseases.
ADVANTAGES OF VEGETARIAN DIET:
More & more evidence is surfacing that directly links a prolonged non- vegetarian diet to diseases as cancers, heart diseases, diabetes, asthma just to name a few.
1. LOGEVITY: Vegetarian can expect to live 4-10 years longer then the non-vegetarians.
" Source: Seventh day Adventists study
2. LESS HEART DISEASE: Because of low fat, saturated fat and cholesterol content of the vegetarian diet the risk of heart disease is lowered. High blood cholesterol levels are associated with increased risk of heart disease.
3. LESS CANCER: Up to 40% of all cancers are diet related. Cancer death rates have been associated with obesity and high fat / low fiber diet. Vitamin A & C are thought to be protective against colon cancer. Low fat diets protect against prostrate and breast cancer. Indoles, lignans, isoflavones, protease inhibitors which are present in plant foods and shown to be potent anti carcinogens.
4. LESS BOWEL DISEASE: Diverticular disease and appendicitis occur more frequently with low fiber intake as in meat diet.
5. LEES OBESITY & LESS INCIDENCE OF DIABETES: It is easier to plan a low fat diet for a vegetarian then for a meat eater. The fiber in plant food dilutes the energy & provides a satisfying meal without all the calories. Diabetes over the age of 40 seems to be related to obesity.
CONLUSION:
When activists like M.K. Gandhi, sports personalities like Martina Novratilova & Carl Lewis, beauties like Brooke Shields & Kate Winslet, physists like Edison, Albert Einstein & A. P. J. Abdul Kalam, religious leaders & mystics like Jesus & Osho can be legendaries in there respective fields taking the advantage of being vegetarian, Is'nt it more prudent on our part to switch over to vegetarianism & enjoy better quality & longevity of life.
There are more ways to get protien than form animal flesh & animal products.
Here are great newsletter~
http://www.drmcdougall.com/misc/2007nl/a...
*high five* dlspeed1! That book was excellent and I second the recommendation.
1) There are many good books. You can get tonns of information to keep a good balanced diet.
2) I am Vegetarian since birth. And I have thousands of people I know back in India who are born and raised as vegetarian, I never heard a single person who has protein defeciency. :-)
It's hard to be protein defecient.
3) If you eat enough vegetables, beans, nuts and Almonds you are good in protein diet.
4) remember you don't need to eat proteins to get proteins. You need basic amino acids which are plenty in vegetables and all fruits.
5) As pointed out by previous answer try to read Fit for life by Diamond.
Nuts, beans, edimomi, soymilk, etc.
veganessentials.com
^Good pasta and stuff for people who are lactose-intolerant.