What foods have great source of protien and calcium?

Question

im vegetarian and i need a healthier diet than bread cheese and rice. so if some one could please help me! i am over weight and need to lose it!

Answer 1

Protein: Tofu, beans, lentils, any legumes, eggs & cheese (if you're lacto-ovo), milk

Calcium: milk (lacto-ovo), dark green vegetables (broccoli, kale, etc.), fortified juices, yogurt, cheese, etc.

See a nutritionist to help you get on the right track. Also, take a multivitamin to make up for any nutrients you may be lacking.

Answer 2

As others have said, beans, tofu, cottage cheese, eggs. You can also buy Atkins shakes to drink as a breakfast or snack every once in a while.

If you look closely in your grocery store you will find a lot of yummy frozen vegetarian foods from Amy's, Boca, Morningstar Farms and many more. My favorite is Amy's meals and they are packed with protein, are super yummy, and have very few calories. I even buy vegetarian lunchmeat and bacon. I personally think they taste so much better than the real thing. I just had a BLT for dinner last night. Just make sure you buy the whole wheat or whole grain breads.

One thing I love to do is take lettuce, throw on some kidney beans, black beans, maybe a little bit of shredded cheese, a little green onion if you like and top it off with some sour cream and hot sauce. I also crunch up organic blue chips on it sometimes.

You can use tofu a lot like chicken. You can stir fry it with veggies or bake it in a casserole. It takes on the flavor of everything else it's cooking with so it always tastes good!

Another thing we eat a lot of in my house are baked potatoes topped with cottage cheese. Yum

Good luck!

Answer 3

Peanut butter and any sort of bean soup is where you will get your protein.
Fruits and Veggies like Strawberries and Broccoli and Asparagus have calcium but not enough to sustain you. You will need a supplement. If you're eating cheese you can get your calcium there but so many other foods, like butter and OJ are fortified with it I would just go there.
Congratulations on your decision to go vegetarian. That alone will help you lose weight. You still need to exercise though.

Answer 4

Tofu is a astonishing vegetarian foodstuff this is extreme in protein, yet low in energy and fat, suited for any eating routine. Tofu typically receives a foul attractiveness interior the West for being only a eating routine foodstuff with not a lot style. although, in Asian cuisine, tofu is used in a lot of recipes as as a significant element, or maybe each and every so often mixed with meat or vegetables because it soaks up the style of a few thing that is cooked with. brilliant tofu from Japan is likewise typically eaten chilled in a block with only a contact of soy sauce, some sliced spring onions and slightly grated ginger. that is elementary to make a healthful veggie stirfry utilising agency tofu, a mixture of vegetables and served both with noodles or rice!

Answer 5

I don't eat alot of meat, so I usually eat cottage cheese instead. I don't know if you would want to try it, but there is a line of organic foods by Kashi that are high in fiber, protein and low in fat and carbs. I've had the cereals and granola bars, and they're actually really good. I also drink alot of soy milk because it's high in calcium. Good Luck :)

Answer 6

Quinoa! (Keen-wa) is about the best whole protein in a single grain you can find.

I am in the same boat. But I eat meat, just not allot of it. Instead of milk I drink fortified rice dream (daily allowance of calcium and A&D)

Contact me about this; I have some good advice.

Answer 7

Beans, pulse Sprouts are rich in proteins. milk is a good source of calcium.

Answer 8

Beans is an excellent source of protein.

Answer 9

spinach, beans, soy, broccoli, tofu, sprouts, protien shakes, protien power bars, eat lots of green salads, lots of fruits, and fresh juices.

Answer 10

MYTH: "Vegetarians get little protein."

FACT: Plant foods offer abundant protein. Vegetables are around 23% protein on average, beans 28%, grains 13%, and even fruit has 5.5%. For comparison, human breast milk is only 5% (designed for the time in our lives when our protein needs are as high as they'll ever be). The US Recommended Daily Allowance is 8%, and the World Health Organization recommends 4.5%.

MYTH: "Beans are a good source of protein."

FACT: There is no such thing as a special "source of protein" because all foods -- even plants -- have plentiful protein. You might as well say "Food is a good source of protein". In any event, beans (28%) don't average much more protein per calorie than common vegetables (23%)

MYTH: "Milk is necessary for strong bones."

FACT: McDougall: "Where does a cow or an elephant get the calcium needed to grow its huge bones? From plants, of course. Only plants. … People in Asia and Africa who consume no milk products after they're weaned from their mother's breast grow perfectly healthy skeletons in the normal size for their race. A consistent conclusion published in the scientific literature is clear: Calcium deficiency of dietary origin is unknown in humans. Dairy products contain large amounts of animal proteins. This excess protein removes calcium from the body by way of the kidneys. Knowing the physiological effects on calcium metabolism of eating excess protein explains why societies with the highest intakes of meat and dairy products--the United States, England, Israel, Finland, and Sweden--also show the highest rates of osteoporosis, the disease of bone-thinning."


Vegan Vs. ADA Diet For Diabetes

In the study, published in the journal Diabetes Care, researchers compared the effects of following a low-fat vegan diet and the ADA diet on reducing the need for drugs to manage diabetes, kidney function, cholesterol levels, and weight loss in 99 adults with type 2 diabetes. Meals were not provided, but participants met a dietitian to come up with a diet plan and then met regularly each week for nutrition and cooking instruction.

Forty-nine of the participants followed a low-fat vegan diet consisting of about 10 percent of daily calories from fat, 15 percent protein, and 75 percent carbohydrates. They were asked to avoid animal products and added fats and instead favor foods like beans and green vegetables, but portion sizes and total daily calories or food intake were unrestricted.

The other 50 participants followed the dietary guidelines recommended by the ADA, including 15-20 percent protein, 60-70 percent carbohydrates and monosaturated fats (such as olive oil), and less than 7 percent saturated fats (such as animal fats and butter). Total cholesterol was also limited to 200 milligrams or less per day.

Overweight participants in the ADA diet group were also advised to reduce daily calorie intake by 500-1,000 calories per day.

The results showed that both diets improved diabetes management and reduced unhealthy cholesterol levels, but some improvements were greater with the low-fat vegan diet.

For example:


43 percent of those on the vegan diet reduced their need to take drugs to manage their diabetes compared with 26 percent of the ADA diet group.


Weight loss averaged more than 14 pounds in the vegan diet group vs. less than 7 pounds in the other group.


LDL "bad" cholesterol dropped by an average of 21 percent in the vegan group compared with 11 percent in the ADA diet group who did not change their cholesterol drug use.


Measures of blood sugar control also improved more significantly among those who followed the low-fat vegan diet than among those who followed the ADA diet and who did not change their diabetes drug use.

Researchers say the vegan diet represents a major change from current diabetes diets because there are no limits on calories, carbohydrates, and portions, which may make it easier for some people to follow. Talk to your doctor about what diet changes you might consider to help with diabetes or other medical conditions.

SOURCES:Barnard, N. Diabetes Care, August 2006; vol 29: pp 1777-1783. News release, Physicians Committee for Responsible Medicine.