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PROTEIN
VEGETARIAN
NUTRITION
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Protein needs are easily
met on a vegetarian or
vegan diet. Most plant
foods contain protein. It is
now thought that one of the
benefits of a vegetarian diet
is that it contains adequate
but not excessive protein as
too much protein, especially
animal protein, can lead to
serious health problems.
“BUT WHERE DO YOU GET YOUR
PROTEIN?”
This must be one of the most common
questions asked of vegetarians and
vegans. The answer is “Everywhere!”
Simply by eating a normal range
of foods, our bodies are getting all
the protein needed and that protein
doesn’t come laden with saturated
fats, as it does when it comes from
meat and dairy.
EXAMPLES OF PLANT-BASED PROTEIN RICH FOODS:
• Almonds (1/4 cup) 7.4g
• Baked beans (1/2 can) 10.8g
• Broccoli (1cup) 2.6g
• Brown rice, cooked (1cup) 9g
• Cashews (1/4 cup) 5.2g
• Chickpeas, cooked (1/2 cup) 7.3g
• Kidney beans, cooked, (1/2 cup) 7.7g
• Lentils, cooked (1/2 cup) 9g
• Potato, 1 baked, 2.8g
• Pumpkin seeds (1/4 cup) 8.5g
• Quinoa, cooked (3/4 cup) 6g
• Oats, cooked (1 cup) 6g
• Wholemeal bread, 2 slices, 5.4g
• Soy milk (1 cup) 5-9g (depending on brand)
• Tofu, firm (1/2 cup) 19.9g
IS COMBINING PROTEINS NECESSARY?
It was once thought that plant protein foods should be
combined at each meal in order to obtain total protein.
This is not necessary. Eating a variety of protein rich
foods over a day or a week will ensure all amino acid
needs are met.
WHAT DOES PROTEIN DO?
Proteins are necessary for maintaining tissues
and for sustaining growth. They are also used
to make hormones and other physiologically
active substances. The building blocks of
protein are amino acids – 20 in total. Most
amino acids are made in the body, but nine
amino acids, called “essential amino acids”,
can only be obtained from food.
SAMPLE MENU
Breakfast: porridge, fruit and rice milk
Lunch: hummus and salad filled roll, fruit
Dinner: nachos with refried beans, guacamole,
green salad, fruit and soy ice cream
Snacks: handful of nuts, pottle of soy yogurt
Total protein intake: 68g
HOW MUCH PROTEIN DO WE NEED?
AGE Infants/children
0-12 months
1-3 years
4-8 years
AMOUNT REQUIRED
10-14g
14g
20g
Boys
9-13 years
14-18 years
40g
65g
Girls
9-13 years
14-18 years
35g
45g
Men
19-70 years
Over 70 years
64g
81g
Women
19-70 years
Over 70 years
During pregnancy
Breastfeeding 0-6mths
References
1. Position of the American Dietetic Association:
Vegetarian Diets. J Am Diet Assoc. 2009 Jul;
109(7): 1266-82.
2. Song M, Fung TT, Hu FB, et al. Association of
animal and plant protein intake with all-cause
and cause-specific mortality. JAMA Intern Med.
Published online August 1, 2016.
Leaflet sets available from the
NZ Vegetarian Society
Vegetarian Families set (5)
Reasons for Vegetarianism set (2)
Vegetarian Nutrition set (5)
46g
57g
extra 14g/day
extra 19g/day
(Source: Nutrient Reference Values for Australia and
New Zealand.)
• Overview
• Iron
• Protein
• Vitamin B12
• Calcium & Vitamin D
WEBSITES TO CHECK OUT
www.vegetarian.org.nz
www.vrg.org
www.pcrm.org
IS THERE ENOUGH PROTEIN FOR GROWING
CHILDREN?
Yes, research shows that children are healthy, grow
normally and thrive on a vegan or vegetarian diet1.
PROTEIN: TOO MUCH OF A GOOD THING?
Most New Zealanders consume more protein than
recommended. Excessive intake of protein can
damage kidneys and bones. The type of protein is
also important. Animal proteins increase the risk
for heart disease and some cancers. Replacing
animal protein with plant protein has been shown
to reduce risk of death2.
(09) 523-4686
[email protected]
www.vegetarian.org.nz
PO Box 26664, Epsom, Auckland 1344
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