Protein-rich foods provide the building blocks for your body to maintain and repair tissues; they are also essential for growth and development. As a vegetarian, you must identify food sources of complete proteins to maintain a healthy body. Include protein in your daily diet to live a healthful vegetarian lifestyle.
Protein-Rich Foods
Vegetarian foods that are rich in protein include beans, legumes, tofu, nuts, nut butters and eggs. Just 1/2 cup of beans or lentils provides 6 to 9 grams of protein. One ounce of tofu contains almost 5 g of protein. One ounce of almonds has 6 g of protein, and 1 tbsp. of peanut butter contains 4 g of protein. Finally, one egg provides approximately 6 g of protein. Other foods also contain protein; for instance, an 8 oz. glass of milk contains 8 g of protein.
Adequate Protein
Depending on size, weight, activity level and health status, people have various protein needs. The U.S. Department of Agriculture, or USDA, suggests including 5.5 oz. of protein-rich foods for a 2,000-calorie daily diet. Include protein-rich foods with each of your meals, or three times a day, to ensure you are getting enough protein. One ounce of protein is equivalent to one egg, 1 tbsp. of nut butter, or an ounce of tofu or beans.
Complete Protein
As a vegetarian, your sources of protein are not "complete" proteins, meaning they do not contain all the essential amino acids your body needs. It is possible to make an incomplete protein into a complete protein by pairing foods. Legumes must be paired with grains to become a complete protein, for example beans and rice. Foods need not be paired in the same meal, but should be paired during the same day.
Including Protein
Several ways to include protein in your diet exist; this can be done at any meal during the day. Try making a vegetable and tofu stir fry; the tofu and rice will provide you with all the essential amino acids. Prepare meals that focus on beans, such as vegetarian baked beans with corn bread, black beans with peppers and onions over rice, or bean burritos. Try adding tofu or peanut butter to a smoothie or tossing a handful of nuts on your cereal.
Benefits of Vegetarian Protein Sources
A vegetarian lifestyle that focuses on including plant sources of protein is a heart-healthy way of living. Cholesterol comes solely from animal-based foods, and diets rich in cholesterol can lead to atherosclerosis and heart disease. Plant-based sources of protein, such as beans, nuts and tofu, do not contain cholesterol. Beans, whole grains and vegetables are also high in fiber, which promotes heart health.
Member Comments