The vitamins and nutrients found in vegetables, plus the protein found in lean meats and other protein sources, offer the basis for any healthy diet plan from vegetarianism to a meat-and-potatoes lifestyle. By eating lean protein rather than those containing high levels of saturated fats, you can help keep your cholesterol levels low and reduce your risk of heart disease, according to the American Heart Association.
The Facts
Protein is an essential nutrient in your diet. In fact, the Centers for Disease Control and Prevention state that protein is a part of every cell in the human body, and as these proteins are constantly being broken down, they need to be replaced by eating protein-rich foods. Proteins are made up of a total of 20 different amino acids, and protein sources that include all 20 amino acids are considered to be "high quality proteins," according to the CDC. Vegetables provide a wide range of vitamins and other nutrients necessary for good health.
Significance
A diet consisting of vegetables and lean protein is the basis of the U.S. Department of Agriculture's Dietary Guidelines for Americans 2005 recommendations. This report suggests that a person following a 2,000-calorie-a-day diet should consume 2.5 cups of vegetables per day, as well as 3 cups of protein-rich dairy products. Following the USDA's basic dietary guidelines can help you maintain a healthy body weight, which lowers your risk of developing any number of obesity-related diseases, such as heart disease or type 2 diabetes.
Types
One type of lean protein and vegetable diet program you can follow is called the MyPyramid plan developed by the USDA and based on the Dietary Guidelines for Americans report. This plan focuses on well-balanced, nutritious meals that include vegetables, fruits, whole grains, low-fat dairy and lean protein sources. Vegetarian diets also offer a healthy choice if you want to eliminate meat from your diet. MayoClinic.com recommends vegetarians eat a wide variety of vegetables and pay special attention to certain nutrients, including protein, calcium, vitamin B-12, vitamin D, iron, omega-3 fatty acids, iodine and zinc.
Lean Protein Sources
Lean protein foods include those that have a lower fat content. This includes chicken, fish, fat-free milk, fat-free cheese, turkey, egg whites and lean cuts of red meat. Vegetarians can get most of their protein intake from nuts, seeds, legumes and soy products. Many vegetables are rich sources of protein, such as broccoli, green beans and soybeans. High-quality protein sources include any type of animal meat, milk, fish, eggs and cheese, according to the CDC.
Protein/Vegetable RDA
The recommended daily allowance, or RDA, of protein for adult women age 14 and older is 46 g per day. For adult men 19 and older, the protein RDA is about 56 g, according to the CDC. Weightlifters and bodybuilders may consume as much as 1 to 2 g of protein per pound of body weight in order to increase muscle mass, but you should consult your doctor before consuming that much protein on a daily basis. When it comes to vegetables, the USDA recommends people on a 1,600-calorie-a-day diet consume 2 cups per day; people on a 2,200-calorie-a-day diet eat 3 cups per day; and those on a 3,200-calorie-a-day diet consume 4 cups of veggies each day.
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