1. Beginning With the Basics
If you are concerned about the levels of protein in your vegetarian diet, you should begin by calculating your average daily protein requirements. The average adult needs about .34 g of protein for every pound of body weight; however, athletes may need up to twice as much. Another way to calculate your daily protein requirements is through your daily caloric intake, which can be a better reference for those that expend more and therefore eat more calories. Getting 30 to 40 percent of your daily calories from protein sources is a healthy margin to live by.
2. Symptoms of Protein Deficiency
Protein deficiency is rare in the United States, even in vegetarians; however, it is a good idea to know the symptoms of deficiency. It is time to reevaluate your protein intake if you experience constipation, fatigue, low blood pressure, brittle nails, hair loss or flabby muscles. Additionally, excess protein can be equally dangerous, causing premature aging, vitamin and mineral deficiency and tremendous strain on the kidneys.
3. Look for Good Fats
The idea that animal products such as dairy and meat are the best sources of protein is, while partially true, also misunderstood. Meat and animal products are great sources of B vitamins and protein, but they are also full of saturated fats that may lead to heart disease, colon cancer and other health problems. Nuts and seeds, as well as fish if you include it in your vegetarian diet, are also high in protein and contain healthy, unsaturated fats that boost health and support the cardiovascular system.
4. Many Veggie Protein Sources
Yes, some vegetables do contain protein, contrary to popular belief. Broccoli, cauliflower, spinach, peas, mushrooms and corn are among some fabulous vegetable choices that contain protein. In addition to eating plenty of fresh vegetables, protein-rich grains such as quinoa, brown rice and whole wheat as well as beans should be a regular part of a vegetarian diet.
5. Sprouts Are Super Protein Foods
Sprouted seeds, grains and beans are easy to grow right in your own kitchen and can quadruple the protein value a given food item. Perfect foods for sprouting include quinoa, lentils, mung bean, sunflower seeds, flaxseed, chickpeas and soy beans. Soak your chosen item in water overnight and then rinse well and drain. Place your seeds, beans or grains in a glass container in a sunny location and cover with a kitchen towel. Rinse and drain every 8 to 12 hours, allowing the sprouts to grow for 2 or 3 days. Sprouts will keep in the refrigerator for one week and are fabulous additions or bases for salads. Remember that your sprouts can double in size as they grow, so start with about half the amount you would like to end up with.
Member Comments