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.

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