 WEB EXTRA
Protein Needs for a Vegetarian
Nutrition: Q&A with Cara
Zaller, C.N.C
Cara Zaller, C.N.C. offers advice on how to stay healthy without
eating meat.
 Q: I am considering becoming a vegetarian, but how will I
get enough protein in my diet? -- Kelli, Town Center
A: You might be surprised to find out
that most Americans eat far too much protein and that vegetarians
can easily get more than enough protein from their diet as
well. Furthermore, eating too much animal protein has been
directly linked to the formation of kidney stones and has been
deemed to be a cause of colon and liver cancer.
How much protein do individuals need? The recommended daily
allowance is .36 grams of protein per pound of body weight
for the average adult. Since plant proteins are digested somewhat
differently than animal proteins, it is recommended that vegetarians
eat .45 gram of protein per pound of body weight. So, a 135
lb non-vegetarian woman should eat 49 grams of protein while
a vegetarian 135 lb woman should eat 61 grams of protein. A
200 lb adult non-vegetarian male should eat 72 grams of protein
while a vegetarian male should eat 90 grams of protein. Strength
training and endurance athletes require an increased consumption
of protein, which can equal up to 20% of an athlete's
diet. This can easily be accomplished through the many sources
of protein powders available, such as pea, hemp, rice and whey
protein. The protein needs for children vary from 13 grams
for toddlers to 34 grams for middle-school students to about
50 grams for teenagers.
Below is a list of many foods which vegetarians can eat to
meet their daily allowance of protein:
| 1. |
Quinoa and other whole grains — Quinoa
contains all of the essential amino acids, making it a "complete
protein." Just one cup of quinoa contains 18 grams
of protein. Whole grain bread, brown rice, oatmeal, barley
are also all healthy protein-rich foods. |
 |
| 2. |
Beans, lentils and legumes — All
beans, lentils and legumes are excellent sources of protein.
Split pea soup, vegetarian chili and chickpea hummus are
a great way to add protein to your meals. One cup of lentils
or other legumes contains 17 grams of protein. |
 |
| 3. |
Tofu and other soy products — Soy
products are endless. For example: soy milk, soy yogurt,
soy nuts, soy cheese, soy hot dogs and tempeh. A half-cup
serving of tofu contains 10 grams of protein and a cup
of soy milk contains 7 grams grams of protein. |
 |
| 4. |
Nuts, seeds and nut butters — Nuts,
such as: cashews, almonds and walnuts all contain protein,
as do seeds such as sesame and sunflower. Nuts and seeds
are calorie-dense so you do not want to make them your
primary source of protein. However, they are perfect for
an afternoon snack paired with a high fibrous fruit such
as an apple. A 100-calorie bag of almonds contains 4 grams
of protein. |
 |
| 5. |
Dairy — Dairy products are filled
with protein. One cup of skim milk or yogurt or one ounce
of cheese contains 8 grams of protein. One cup of low-fat
ricotta or cottage cheese contains 28 grams of protein — as
much as a chicken breast! |
 |
As you can see, you can become a vegetarian and still find
ways to reach your recommended daily allowance of protein!
Always check with your physician before starting any exercise regimen or change in diet.
This column is intended to provide only general information that may be of interest to the public and is not intended to provide and should not be relied on for specific medical advice. Any questions regarding your personal health and medical issues should be directed to your physician.
About Cara L. Zaller, C.N.C.
 Cara
L. Zaller is a CA team member, certified nutrition consultant,
group fitness instructor and personal trainer. For the past
seven years, she has been coaching clients to improve their
health through exercise, diet and lifestyle modifications.
She has also worked with private schools to help them improve
their choices of food for snack time, enhancing children’s
ability to learn and behave better during the school day,
as well as eat nutritional snacks. Cara is available for
nutritional counseling at the Columbia Gym.
Cara earned an MBA from The George Washington University
and a BA from Emory University. She is certified through
the American Fitness Professionals & Associates, as well
as through the Aerobics and Fitness Association of America.
Additionally, she has been in the fitness industry for more
than 20 years and has competed in both aerobics and figure
competitions. During the past two years, she has competed
in many triathlons.
Have a question for a fitness professional?
E-mail your fitness questions to CAmonthly@ColumbiaAssociation.com. Please
include your full name, village of residence, phone number
and e-mail.
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