Vegetarian, getting protein?!
i try when i can to eat nuts and such with protein, but i'm afraid it's not enough?
how much protein daily should i be getting?
i've heard about the powder protein stuff, my cousin says she uses a few scoops in the morning when she makes fruit smoothies. does this work?
and are there any other vitamins or minerals i'm missing out on that i don't know about?
any help you could give would be great.
Answers: i've been a vegetarian for awhile (not vegan, i still partake in milk and such things), and i'm starting to get concerned about my protein intake. i'm still a teenager.
i try when i can to eat nuts and such with protein, but i'm afraid it's not enough?
how much protein daily should i be getting?
i've heard about the powder protein stuff, my cousin says she uses a few scoops in the morning when she makes fruit smoothies. does this work?
and are there any other vitamins or minerals i'm missing out on that i don't know about?
any help you could give would be great.
How much protein you needs depends on how big a person you are (and some other factors like whether you are extremely active or are pregnant or nursing.) Assuming you are not pregnant and not a serious athlete, the Physicians Committee for Responsible Medicine recommends multiplying your body weight in pounds by 0.36. So, someone weighing 130 pounds, for example, would need about 47 grams of protein a day. There is a margin of error built in to that calculation and the World Health Organization recommends an amount even lower than that. But it's a good place to start. If you start reading labels and looking up the protein content of the foods you eat, you will probably be pleasantly surprised that it's easy to get your requirement, especially since you are still eating dairy. The average American meat eater gets 4x the protein they need and the average American vegetarian gets over double. True protein deficiency is very rare in the developed world and you would have to be lacking sufficient calories to begin with to come up protein deficient.
Vegetarian sources of protein include soybeans and soy foods (tofu, tempeh, tvp, edamame, fake meats,) beans and other legumes (lentils, chickpeas, peanuts, peas,) nuts and seeds, whole grains (this includes bread, pasta and other foods that usually get dismissed as "carbs,") and even fruits, veggies (especially dark green ones) and mushrooms.
Another potential concern for vegetarians is iron because iron from non-meat sources is less readily absorbed. If you're getting enough, it's the same stuff (iron is iron) but you just have to make sure you get it. Iron is in dark green vegetables (spinach is not a good source because it has oxylates which inhibit iron absorption,) blackstrap molasses, nuts and seeds, dried fruits (apricots are good,) and legumes.
As long as you are eating a varied diet, including mostly whole foods, avoiding eating too much junk food, and getting sufficient calories to meet your energy needs, you shouldn't have to worry about getting the nutrition you need.
Tofu, beans,and dairy are all good sources of protein.
try SOY! yes that's right...soy burgers, soy chicken cutlets, etc...they are made with soy and not meat...also drink soy milk and lots of beans as well. some cereals also have protein and u could try that Special K Protein water. I've never had it but i assume it has protein.
You get enough protein if you are taking in eggs and dairy. I think that the average needed amount of protein is 1 gram per 3 lbs of body weight (that is your ideal body weight/do not include the extra weight you might have). So a 100 lb body needs about 33 grams of protein a day (an egg has about 10 grams already, and a glass of milk is around 8 grams/ so a mixture of scrambled eggs already is more than half of what is needed).
If you are wanting to be sure than go for the scoop of protein stuff (Vega, Brown Rice, Hemp, Pea protein, Soy, Peaceful Planet (Green stuff protein meal replacement)). You can get the usual 18 grams, or more, from a scoop of those supplements.
Remember that you still need to get vegetables and fruit in your diet to help the body process all the nutrients that is taken in. Green leafy vegetables not only bring minerals like calcium and iron to the blood, but the chlorophyll helps remove toxins and helps in the digestion process. Raw foods, like an apple a day, can provide soluble fiber to help in keeping the colon happy and clean. Thus, eat mainly foods and not supplements, to be healthy.
Protien is overrated. If humans needed that much protien than how can gorilla live exclusevly on a vegan diet? Gorillas are very close to humans DNA. There is protien in greens, soy and other foods. If you are still drinking milk and eating dairy products, there is alot of protien in dairy, more than enough, you will be just fine. Pasta has alot of protien too! I am a vegi-semi vegan, trying to be vegan. I feel great. There are alot of great faux meat foods out there...fish is very high in protien, but dont eat tuna, try salmon instead, it lacks the mercury and tastes just like tuna fish.
It seems your conscious enough to probably be getting enough protein. You need about 45g if you're not athletic. If you are, then you'll be needing more.
http://www.soystache.com/plant.htm
See the bottom of this website, there's a chart with amount of protein in different foods.
in order to get the same protein as meat (which you can)
you have to make complete proteins by pairing up foods.
for example rice and beans , putting these 2 together makes FULL PROTEIN.
there are other foods in which you can do the same.
nuts contain lots of protein so you are pretty set.
also being that you are vegatarian, you can still get alot.
it's proven that meat-eaters get 60% MORE protein than they need, and that is stored as fat.
You are not going to be deficient in protein. I suggest you read up on vegetarianism.