• Protein, Protein, Protein

  • Protein is only in meat... 

     

    Let’s clear something up. Protein is not only found in animal meats. One can consume an adequate amount of protein from non-meat sources!

     

    There are equal amounts of protein in meat and plant-based protein. In fact, there is more protein in diary such as milk! Additionally, protein can be found in whole grain starches and non-starchy vegetables (artichoke, asparagus, beets, brocolli, cucumber, mushroom, tomato)

     

    Protein has a vital role in the body. It is the building blocks of the body for growth - protein makes up our nails, hair, muscles and hormones. It can repair our injuries and broken structures like cells, muscles and tissues.

  • Complete Proteins

    There are 8 essential amino acids or protein building blocks that make up a complete protein. Animal meats, animal products and some vegetables are complete proteins. We must get these 8 essential amino acids from our diet. The other amino acids are made by the body. In a vegetarian diet, one can combine foods in order to obtain these 8 components.

     

    Below are 3 combinations that make a complete protein.

    1. Whole Grain + Legume
      1. Ex: whole wheat pita bread and hummus; brown rice and beans
    2. Whole Grain + Nuts
      1. Ex: whole wheat bread and nut butter
    3. Legume + Nuts
      1. Ex: salad with beans and pumpkin seeds

     

    **There are many benefits in following a plant-based diet. Plant-based diets can decrease heart disease risk, obesity, hypertension and type 2 diabetes.**

  • Vegetarian Protein Sources  

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Legumes and Nuts
  • Examples:

    • Eggs – the golden standard in protein quality
    • Nuts/seeds/nut butters
    • Legumes (beans)
    • Quinoa
    • Cheese
    • Whole Grains (oatmeal, bread, pasta)
    • Diary (yogurt/milk)