The Vegetarian Diet and Protein

The most common myths about the vegetarian diet is that after giving up meat it becomes close to impossible to meet the suggested guidelines for your daily protein intake. This is just that, a myth, there are plenty of ways to get your daily protein intake without meat.

The USDA recommends that women get about 46 grams of protein a day and men get about 56. Of course athletes as well as pregnant or breastfeeding women require more.

With new programs like Meatless Monday, Americans are expected to eat 12 percent less meat and poultry than they did five years ago as reported by USA Today. Check out the recipes at www.meatlessmonday.com

Protein is essential to human growth, building muscle, keeping our immune system strong and our hearts and respiratory system healthy, meat-free protein has the benefit of generally being lower in calories and fat than the animal variety. There are other ways to get the protein we need in our diets.

Here are a few of my favorite vegetarian sources of protein:

Quinoa- My personal favorite, the perfect non-animal protein source in my opinion. It contains 9 essential amino acids that the human body needs.  I make salads with cranberries and nuts with a fresh ginger dressing, Yummy! Protein in 1 cup of cooked quinoa (185 g) contains 8.14 grams of protein.

Spirulina- This powerhouse is packed with protein, 65-71 percent complete protein, beef is only 22%.

Hemp- This plants proteins supply you with all the essential amino acids that your body cannot produce on its own, these acids help build muscle and create more protein in the body. Protein in Hemp Seeds, 6 g per ounce.

Chia Seeds- Not as high in protein as the others, but Hemp is very rich in fiber. Fiber is filling so it creates a feeling of being full making you eat less. Protein: 4 g per ounce

Eggs (Non Vegan) You have heard it before and with good reason, the incredible edible egg! 6 grams of protein in each egg. My Personal Tip: Try to find a local organic farmer with a smaller flock that are well cared for, fed good diets and healthy happy birds! Studies show less contamination of salmonella in smaller flocks of chickens.

Other great sources are:

Almonds- a healthy handful is about 8 grams of protein

Beans- one cup is about 15 grams of protein

Lentils- one cup is about 18 grams of protein

Plain Greek Yogurt (Non Vegan)- 15-20 grams of protein per 6 ounces

Vegetables, Kale, Spinach, Green Beans and Peas, to name a few.

For more health and Fitness tips go to www.fithealthyandfabulous.com

Best of Health! Gina

© Copyright 2013 Gina Mastrogiovanni

Welcome to my blog on Health and Fitness! My goal is to help as many people as I can to lead a healthy lifestyle and be happy and content in "their" place on this earth:)

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* Disclaimer: The information in this Blog is for educational purposes and should not be used as a substitute for the personal care and advise of a doctor. Please remember to always consult your healthcare provider before beginning a new dietary or fitness program.