Vegetarian, not getting enough protein/calcium?!
Heyy there, so I've been a vegetarian on and off for a while, I suppose now since I'm off, I realized I haven't gotten enough protein, I've decided to become one again!. (I only switch on and off because of my doctors and it's only white meat i'm eating, mainly chicken!.) So how can I get more protein in my diet along with calcium!? I don't really like dairy prodcuts, ad never have, but I'll drink them/eat them if needed, I like soy milk, soy yogurt, rice milk is yummy!.
So just any tips would be great!.Www@FoodAQ@Com
So just any tips would be great!.Www@FoodAQ@Com
Answers:
Being vegetarian does not mean your diet will be lacking in protein!. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein!. Proteins are made up of smaller units called amino acids!. There are about 20 different amino acids, eight of which must be present in the diet!.
Most foods contain at least some protein!. Good sources of protein for vegetarians include nuts and seeds, pulses, soya products (tofu, soya milk and textured soya protein such as soya mince), cereals (wheat, oats, and rice), free-range eggs and some dairy products (milk, cheese and yoghurt)!.
Sources of protein (single servings)
Chick peas (200g or 7oz) 16!.0g
Brown rice (200g or 7oz) 4!.4g
1 Carrot 0!.4g
Baked beans (225g or 8oz) 11!.5g
Broccoli (100g or 3?oz) 3!.1g
1 Apple 0!.3g
Tofu (140g or 5oz) 10!.3g
Potatoes (200g or 7oz) 2!.8g
Cream, double (20g or 2/3oz) 0!.3g
Cow's milk (? pint) 9!.2g
Porridge [water] (160g or 6oz) 2!.4g
Lentils (120g or 4?oz) 9!.1g
Soya milk (? pint) 8!.2g
Muesli (60g or 2?oz) 7!.7g
Egg, boiled 7!.5g
Peanuts (30g or 1oz) 7!.3g
Bread, (2 slices) 7!.0g
Hard cheese (30g or 1oz) 6!.8g
More information!? - http://www!.vegsoc!.org/info/protein!.html
Calcium is the most abundant mineral in the human body!. Of the body's total calcium, about 99% is in the bones and teeth where it plays a structural role!. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism, muscle contraction and nerve impulse transmission!.
Calcium is present in a wide range of foods!. Dairy products, leafy green vegetables, nuts and seeds (almonds, brazils, sesame seeds), tofu, and dried fruit are all good sources of calcium for vegetarians!. Most flour is fortified with calcium carbonate so cereals can also be a good source!. Hard water may also provide calcium!. Meat is a very poor source of calcium!.
Sources of Calcium (single servings)
Tofu (60g or 2oz) 304mg
Brown bread (2 slices) 70mg
Spaghetti, boiled (100g or 3?oz) 7 mg
Cheddar cheese (slice, 40g) 288mg
Brazil nuts (9 nuts, 30g) 54mg
Brown rice (190g or 8oz) 7 mg
Cows milk (0!.3 pint) 234mg
Dried apricots (8 apricots) 46mg
Spinach, boiled (130g or 5oz) 208mg
French beans, boiled (100g) 41mg
Dried figs (4 figs) 168mg
Cottage cheese (45g or 1?oz) 33mg
Soya cheese (slice, 40g) 180mg
Sesame seeds (15g or ?oz) 20mg
Chick peas, boiled (200g or 8oz) 92 mg
Baked beans (200g or 8 oz) 90 mg
Broccoli, boiled (95g or 3?oz) 72 mg
More information!? - http://www!.vegsoc!.org/info/calcium!.html
Heres information about all the nutrtion to be a healthy, good vegetarian - http://www!.vegsoc!.org/info/basic-nutriti!.!.!.
Hope this helps!.Www@FoodAQ@Com
Most foods contain at least some protein!. Good sources of protein for vegetarians include nuts and seeds, pulses, soya products (tofu, soya milk and textured soya protein such as soya mince), cereals (wheat, oats, and rice), free-range eggs and some dairy products (milk, cheese and yoghurt)!.
Sources of protein (single servings)
Chick peas (200g or 7oz) 16!.0g
Brown rice (200g or 7oz) 4!.4g
1 Carrot 0!.4g
Baked beans (225g or 8oz) 11!.5g
Broccoli (100g or 3?oz) 3!.1g
1 Apple 0!.3g
Tofu (140g or 5oz) 10!.3g
Potatoes (200g or 7oz) 2!.8g
Cream, double (20g or 2/3oz) 0!.3g
Cow's milk (? pint) 9!.2g
Porridge [water] (160g or 6oz) 2!.4g
Lentils (120g or 4?oz) 9!.1g
Soya milk (? pint) 8!.2g
Muesli (60g or 2?oz) 7!.7g
Egg, boiled 7!.5g
Peanuts (30g or 1oz) 7!.3g
Bread, (2 slices) 7!.0g
Hard cheese (30g or 1oz) 6!.8g
More information!? - http://www!.vegsoc!.org/info/protein!.html
Calcium is the most abundant mineral in the human body!. Of the body's total calcium, about 99% is in the bones and teeth where it plays a structural role!. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism, muscle contraction and nerve impulse transmission!.
Calcium is present in a wide range of foods!. Dairy products, leafy green vegetables, nuts and seeds (almonds, brazils, sesame seeds), tofu, and dried fruit are all good sources of calcium for vegetarians!. Most flour is fortified with calcium carbonate so cereals can also be a good source!. Hard water may also provide calcium!. Meat is a very poor source of calcium!.
Sources of Calcium (single servings)
Tofu (60g or 2oz) 304mg
Brown bread (2 slices) 70mg
Spaghetti, boiled (100g or 3?oz) 7 mg
Cheddar cheese (slice, 40g) 288mg
Brazil nuts (9 nuts, 30g) 54mg
Brown rice (190g or 8oz) 7 mg
Cows milk (0!.3 pint) 234mg
Dried apricots (8 apricots) 46mg
Spinach, boiled (130g or 5oz) 208mg
French beans, boiled (100g) 41mg
Dried figs (4 figs) 168mg
Cottage cheese (45g or 1?oz) 33mg
Soya cheese (slice, 40g) 180mg
Sesame seeds (15g or ?oz) 20mg
Chick peas, boiled (200g or 8oz) 92 mg
Baked beans (200g or 8 oz) 90 mg
Broccoli, boiled (95g or 3?oz) 72 mg
More information!? - http://www!.vegsoc!.org/info/calcium!.html
Heres information about all the nutrtion to be a healthy, good vegetarian - http://www!.vegsoc!.org/info/basic-nutriti!.!.!.
Hope this helps!.Www@FoodAQ@Com
Good veg sources of protein, iron, and calcium:
http://www!.tryveg!.com/cfi/toc/!?v=08sourc!.!.!.
Protein:
Almonds, black beans, cashews, fake meats, garbanzo beans (chickpeas), kidney beans, lentils, peanut butter, pinto beans, seitan, soybeans, soymilk, sunflower seeds, textured vegetable protein (TVP), and tofu!.
Calcium:
Almonds, black beans, broccoli, collard greens, great northern beans, kale, kidney beans, mustard greens, navy beans, orange juice, pinto beans, sesame seeds, soybeans, soymilk, textured vegetable protein (TVP), and tofu!.
Good luck!Www@FoodAQ@Com
http://www!.tryveg!.com/cfi/toc/!?v=08sourc!.!.!.
Protein:
Almonds, black beans, cashews, fake meats, garbanzo beans (chickpeas), kidney beans, lentils, peanut butter, pinto beans, seitan, soybeans, soymilk, sunflower seeds, textured vegetable protein (TVP), and tofu!.
Calcium:
Almonds, black beans, broccoli, collard greens, great northern beans, kale, kidney beans, mustard greens, navy beans, orange juice, pinto beans, sesame seeds, soybeans, soymilk, textured vegetable protein (TVP), and tofu!.
Good luck!Www@FoodAQ@Com
I am in your exact situation and you can find alternative protein sources in veggies such as spinach!.!.!.!.(i eat baby spinach salad), almonds, peanut butter, oatmeal, etc http://www!.happycow!.net/vegetarian_prote!.!.!. has many other choices)
for calcium!.!.!.i have tried GNC dietary summpliments that have high amounts of calcium that way and also other minerals and also try soymilk! Other things such as broccili, and other fruits have calcium surprisingly in them!.!
I hope this will helpWww@FoodAQ@Com
for calcium!.!.!.i have tried GNC dietary summpliments that have high amounts of calcium that way and also other minerals and also try soymilk! Other things such as broccili, and other fruits have calcium surprisingly in them!.!
I hope this will helpWww@FoodAQ@Com
Vitamins are great!.!.!.!.
Uh I eat a lot of boca burgers!.!.!.!.they also have different kinds!.!.!. like chicken patties and nuggets and!.!.well a lot of choices and its all vegetarian friendly!.!. good for protein!.
um Nuts are also a great source of protein!.!.!. and beans!.!.!.!.
um as for dairy just get calcium supplementsWww@FoodAQ@Com
Uh I eat a lot of boca burgers!.!.!.!.they also have different kinds!.!.!. like chicken patties and nuggets and!.!.well a lot of choices and its all vegetarian friendly!.!. good for protein!.
um Nuts are also a great source of protein!.!.!. and beans!.!.!.!.
um as for dairy just get calcium supplementsWww@FoodAQ@Com
Protein: Seitan, tofu, veggie burgers, veggie dogs, tempeh, edamame, soymilk, beans, peas, lentils, chickpeas, nuts, nut butters, seeds, oatmeal, brown rice, broccoli, potatoes, kale!.!.!.!.
Calcium: Kale, spinach, broccoli, swiss chard, almonds!.!.!.!.Www@FoodAQ@Com
Calcium: Kale, spinach, broccoli, swiss chard, almonds!.!.!.!.Www@FoodAQ@Com
Drink soy milk!. Drink 2 8 ounce servings a day!. Half of that could be poured over fortified cereal for breakfast which is a good idea too!.
As for the protein, eat faux (fake) meats for dinner!. We eat them practically everyday!.
Good luck and don't give up!.Www@FoodAQ@Com
As for the protein, eat faux (fake) meats for dinner!. We eat them practically everyday!.
Good luck and don't give up!.Www@FoodAQ@Com
I was a vegetarian for about a month and i ate mostly vegetables and rice i heard that helped but i cracked i was such a meat eater beforeWww@FoodAQ@Com
calcium:
http://www!.vrg!.org/nutrition/calcium!.htm
protein:
http://www!.vrg!.org/nutrition/protein!.htmWww@FoodAQ@Com
http://www!.vrg!.org/nutrition/calcium!.htm
protein:
http://www!.vrg!.org/nutrition/protein!.htmWww@FoodAQ@Com
well if you are a vegitarian like me and want to have protien dont eat cow or chiken it is very sad the best thing to eat is tofu or vegie burgers or my favorite veggie dogsWww@FoodAQ@Com
take some vitamins!.Www@FoodAQ@Com