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PROTEIN VEGETARIAN NUTRITION JOIN US ON FACEBOOK /NZVegetarianSociety 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 If you found this information useful, please consider joining as a member to receive further information and support, or donating to help us continue to provide resources for others.