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Discussion Starter · #1 ·
hi, i'm new here and new at being a vegetarian.<br><br>
i don't like tofu and i was wondering what are other sources of food that i can get protein from?
 

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Welcome in the veggie world! Hope you will never look back! <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"><br><br><br><br>
Don't worry about protein. The protein thing is a myth. Eat a varied diet, lots of fresh fruit and veggies, grains, beans. If you get enough calories (= you eat enough) you will get enough protein.<br><br><br><br>
See this link:<br><br><br><br><a href="http://pcrm.org/health/veginfo/faq.html" target="_blank">http://pcrm.org/health/veginfo/faq.html</a>
 

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The majority of your protein will come from the beans/legumes and grains categogory.<br><br><br><br>
The suggestions below come from the book "Becomming Vegan"<br><br>
(though I lumped fruits/veg together)<br><br><br><br>
LIke Oatmeal said - eating a variety of foods is important<br><br><br><br>
Beans/Legumes (at least 2 servings): These can be lentils, garbanzos, soy beans, black beans, kidney beans, refried beans (veggie type). I believe soy milk qualifies in this 1 cup being a full serving I think.<br><br><br><br>
Grains (4-6 servings or more): This can be rice, cous cous, oatmeal, cold cereal, spaghetti, bread, tortillas, pancakes (ww I hope), etc.<br><br><br><br>
Vegetables/Fruits (4 or more servings): This is wide open. Fresh Fruits, Salads, marininated/pickled vegetables, cooked vegetables, etc. etc.<br><br><br><br>
You'll want to consider calcium: Since you don't like tofu - try calcium fortified orange juice or soy milk. I take a supplement just to be sure.<br><br><br><br>
Omega 3 is also a consideration. Take a supplement like Flax seed oil - or use flax seed meal and/or oil as a condiment.<br><br><br><br>
Finally B12. Take a supplement or eat foods fortified with it.....or use nutritional yeast as a condiment (it's yummy!!).<br><br><br><br>
I'm sure this is more than you wanted to know. I had a few minutes though <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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Discussion Starter · #4 ·
oh wow! thank you so much for all the info, Oatmeal and dvmarie.<br><br><br><br>
it's given me alot to look at <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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Discussion Starter · #6 ·
v3gan,<br><br><br><br>
If you eat walnuts (small serving size) or flaxseed oil (unheated)/flaxseed meal, you don't need it.<br><br><br><br>
Ideally, you should have a small serving daily, but every other day is good enough.<br><br><br><br>
Check out "Becoming Vegan"; it has a whole section on Omega-3. They suggest a daily source.<br><br><br><br>
Taraelf,<br><br><br><br>
If you are a lacto-ovo vegetarian, protein is a non-issue. Dairy and eggs are huge protein sources. Remember not to always substitute dairy/eggs for meat and instead add legumes to your diet.<br><br><br><br>
If you plan to be a vegan, you have to put a *slight amount* of thought into protein. Follow the vegan food guide and you'll be fine.<br><br><br><br>
Pop over to the Healthy living forum and post any questions concerning your diet and/or nutritional needs there. There are a number of knowledgeable people that can help you along.
 

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Discussion Starter · #7 ·
yes, i'm a lacto-ovo vegetarian. thanks for the heads up on the protein info. i know i will learn more as the weeks/months/years go on.
 

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if youre vegan i would suggest using flax seed oil or a blend like udo's oil as a source of your omega fatty acids. i put a tblsp or so in my smoothie every morning (along with my greens plus!).
 

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Discussion Starter · #9 ·
taraelf,<br><br><br><br>
Protein wise, being a vegetarian won't be as hard as people think. People typically eat too much protein! To find out how much protein you need, do this calculation:<br><br><br><br>
body weight (in kg) x 0.9 = # of grams of protein<br><br><br><br>
For example, 61kg (135lb) x 0.9 = 55g protein.<br><br><br><br>
For weight in kg: (weight in pounds) / 2.2 = (weight in kg)<br><br><br><br>
55g of protein is not hard to get, especially on a lacto-ovo diet.<br><br><br><br>
1 egg = 5.5g<br><br>
1/2 cup 2% milk = 4g<br><br>
1/2 cup cooked brown rice = 4.5g<br><br>
1/2 cup cooked white rice = 2.2g<br><br>
1 cup lentils = 18g<br><br>
1 cup kidney beans = 15g<br><br><br><br>
Hope this helps.
 

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Discussion Starter · #10 ·
oh yes, that's helped alot krista db <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"> thank you!
 
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