How do i know if i'm getting enough protein and calcium if im a vegetarian??

Question

I'm worried that I'm not, and it's hard to find a lot of protein in non meat things...

Answer 1

Here is an answer I gave once before that was voted as a best so I will share it with you too....

I have been a vegan for years, so I want to thank you on behalf of all vegans for rejoining the solution. The truth with protein is it is really easy to get enough. Unless you are a body builder you don't need to worry about protein supplements at all. It is in so much of what you eat as a vegetarian already! If you are a body builder try soy protein smoothies, yummy and a great protein boost for your muscles.

There are lots of natural sources of protein without getting animal sourced food. You get a complete protein from yams believe it or not. No, not the candied sweet potatoes in a can, but a real yam. Bake it like a potato or mix it in to a stir fry. You also get protein from dark green vegetables like kale, spinach, broccoli, brussell sprouts and more! Of course you know most nuts make a great protein source too. I like to sprinkle sunflower seeds on my salads, or cashews in my stir fry yummm! Beans are also a great protein source. I like to use black beans in my salads, stir Fry's, and Mexican food. However most beans will do so find your favorite! Just watch out for the re-fried ones, most of the time those have pork flavoring in them. Tofu is made from soybeans and a great meat substitute in any meal. Also watch for wheat meat which is another meat substitute that is textured like chicken.
Just as a side note, Americans are protein obsessed as a way of rationalizing their over meat consumption. The percent of protein we actually need as the average person is about 1/4 of what most people take in on an average day. So don't obsess too much on the protein, your probably doing better at balancing your diet than most meat eaters

Answer 2

It is not hard to find alot of protein at all. Protein is the basic structure of ALL foods. Stick to fresh veg and whole grains. Don't eat any processed junk food or soda and you'd have to be a complete retard to not eat enough protein.

The easiest way to make sure you get enough is to buy a nutrition list book (just a small one for 6$ will be fine) and then keep a food log of everything you eat for a week. Tally up your results daily.

There! Now you know how much protein and calcium you had! No need to worry! And if you come up short, add more soy milk (fortified with calcium), tofu, greens, and lentils. Easy, easy, easy.

Answer 3

When I was worried about this, I bought a book (paperback) that listed the nutrition information for many foods (although today I would buy a computer program). After faithfully recording everything I ate for 6 months, I found that I averaged 75g of protein per day, and more than adequate levels of other nutrients, including calcium, on a vegan diet.

If you eat a balanced vegan diet with whole grains (protein source), small amounts of nuts (peanut butter is 45% protein by weight), and green, leafy vegetables (high in calcium and iron), you will have better nutrition, feel better, be healthier and live longer than all of the naysayers (aka meateaters) that have not bothered to research it.

Answer 4

Oh, I count up my protein every day! Here's how: Breakfast I eat Special K (7 gr per serving) or Kashi (10 gr per serving) with milk 11 gr per serving. 20 gr right there for breakfast!

During the day I eat some sort of power bar between (10 gr or 20 gr) Check the labels to make sure it's soy protein!

Then lunch I have a low fat veggie burrito w/ black beans, etc something like that. Beans and cheese are good protein foods. That's about 10 gr right there.

Also, I eat yogurt. There are some high protein kinds like Fage that are fat free and have 13 gr per serving. I cut up some fruit and put honey in there- so good!

As far as calcium, it is really really hard for women to get enough so I recommend taking Viactiv. And that's what I do!

Answer 5

Hi. A good way to get a lot of protein is by drinking the Ensure Protein Shakes. Also, tofu, almonds, and other nuts are a great source for protein. A good way to tell if your getting enough protein is honestly to visit your doctor, i mean im sure other people will tell you other things but seriously the best thing is to ask the doctor.

Hope I helped!

Answer 6

It's not hard at all to find protein. It's almost in EVERYTHING. America is way too protein paranoid. Most people get too much!

2 slices of 9 grain bread have 10-11 grams alone with nothing on it.

http://www.ecologos.org/pp.htm

Answer 7

you should have 1000mg of calcium a day and depending on your age/size should have 75 grams of protein a day. Easiest to get calcium is to take a supplement. Read labels and look at nutrition charts to see if what you are eating has enough grams of protein in it. You can go to a place like fitday.com where you punch in what you eat and it calculates all that stuff for you and its free!

Answer 8

Sperm does NOT have protein.

But, many things do. As long as you are vegetarian and NOT vegan, things like milk, eggs, and other dairy products are high in protein content. Additionally, nuts and beans are high in protein. Just like anyone, you need to balance what you eat.

The biggest cue though is listening to your body. Usually, when I haven't been eating enough salt, I crave salty things. Your body has ways of communicating what it needs.

Answer 9

Tofu, nuts, beans, legumes, and soy meat substitute are excellent ways to get protein. If you don't eat dairy, you should be taking a Calcium supplement with Vitamin D to help absorption.

Answer 10

Soy Protein Shakes! yum