Alternate Sources of Protein?

Question

Hi. I have a little one (almost 3) who is on a somewhat restricted diet and we're concerned he's not getting enough protein. We're a vegetarian family (that's non-negotiable...no meat sources) which is never a problem before. But, we've identified that he has a nut allergy which eliminates that protein source and he's highly sensitive to soy. He will eat homemade macaroni and cheese but not cheese slices and he doesn't care for eggs (blech!) or cow milk. That leaves beans and peas but there's just so much of that you can make a child eat on a daily basis. Other than making protein shakes (which seems overkill, plus it's better to EAT your food, not drink it), do you have any other suggestions for protein?

(Not to be rude but editorials about how we "must" eat meat are unwelcome and unhelpful.)

Thanks for your help in advance!

Answer 1

Hi.

A lot of what we think we know about protein is a complete myth. There are *very* few cases of protein deficiency outside of starving, wholly impoverished conditions. So that should help ease some of your fears. Most people get 2-3 times their needed protein, which results in many health problems later in life.

Protein Myth
http://www.pcrm.org/health/veginfo/vsk/protein_myth.html

Protein Per Day (by age)
http://www.vegsoc.org/info/protein.html#requ

Vegan Food Pyramid
http://www.vegsource.com/food_groups.htm

And a Great List of Vegan Protein Sources (many grains have protein, as well as veggies)
http://blog.360.yahoo.com/blog-GXLd3H0hc6klMFe3HeGqSDn7SVlgijZ53gHnrrlGNoFgNut5?p=12
http://www.vegsoc.org/info/protein.html

Beans, are great sources of protein. There are so many kid-friendly recipes like
here is one for black bean burritos
http://www.cok.net/lit/recipes/dinner.php#black_bean_burritos
but check out the whole site, they have a lot of fun stuff. You can use chickpeas (hummus) lentils in a lot of food as well.
Black bean burger
http://www.cok.net/lit/recipes/dinner.php#black_bean_burgers

And I’m not sure how you feel about processed foods, but perhaps bringing in some fake meats to the house will help out if some are not made from soy or nuts.
Now, if this is more than just a caring parent’s concern, and the child is displaying physical symptoms of lacking in something, take the little one to a pediatrician, and s/he will be able to let you know what is missing, or relieve you of your fears.

Answer 2

Meat is a good source of protein, tuna is also really high in protein. 1 serve has 18 grams and one can (2 serves) has about 33g of protein and I can usually eat 2 cans. Fish is also a good source and greek yoghurt is really dense is protein (2x more protein than the average yoghurt and lower carbs aswell!) .

Answer 3

The most beneficial source of protein is sprouts.

You can take any whole nut / seed / bean / grain and sprout it at home with very basic tools (like water, sunlight and a strainer...email for details if you like). Sprouting releases the living enzymes in foods, and transforms nuts from about 25% protein and 75% fat to the reverse. His nut allergy would probably not even apply to sprouts, as you are now technially eating a veggie. I throw some into smoothies for the kids, dehydrate them in our favorite recipes -- just about anywhere we can fit them in.

Spirulina, wheat grass, barley greens, and kelp are also good sources.

Sounds like you may want to try going raw vegan. This made a huge difference for me, as enzymes are the key element to energetic and truly healthy living.

Here are some excellent resources:
How We All Went Raw -- Nungesser
Recipes for Life From God's Garden -- Rhonda Malkmus
Rejeuvenate your Life -- Serene Allison

Answer 4

tempeh is a good alternate source to soy. it has lots of protein in it. if you cook stuff with eggs in it, then maybe he won't so much notice or mind. My mom makes this incredible thing she calls a 24-hour omelette, which really just tastes cheesy and you may find he loves it if you don't tell him they're eggs. http://www.napavalley.com/wineries/ that's the best looking recipe I could find, I'm not positive what she puts in it. Also Trader Joe's has chickenless nuggets that are really good. They are protein enriched and great for kids!

Answer 5

Quinoa and Amaranth is a great source of protein. These two ancient grain contains high amount of complete protein and you can mix them with beans and other legumes to give your little one a variety of meals.

Answer 6

It is much easier to get protein than the S.A.D. (Standard American Diet) world wants people to know. Do not fall for all the propaganda.
I have all the same health problems of your son, but I can't do dairy either.

Here's a great article recently published.

http://www.drmcdougall.com/misc/2007nl/apr/dairy.htm

Answer 7

Everything has protein in it so I wouldnt worry about it. Make sure whole grains and legumes are a good part of his diet. They both are excelelnt sources of protein.

Answer 8

First, he will probably outgrow those allergies. See if you can't avoid them totally for 6-8 mos. then challenge him again then. He just may do fine. (if he's to the point where he needs an Epi-Pen, ask your doc how to challenge peanuts.)

Since your son is allergic to the primary vegetarian protein sources, I'm not sure you can get him enough protein food-wise, and supplements may be required. You can only give him so much melted cheese and lentils, as you mentioned.

You may try adding Carnatino Instant Breakfast to cow milk to make it more palatable for him, and boost his protein.

Also try presenting cheese in large shreds (big shreds like you can buy bagged, not the fine shreds) adn see if he likes that method. He might also like string cheese, when you show him how to pull a strip off and eat it.

You may also try: Yogurt, Cottage Cheese, Puddings, and adding nonfat dry milk powder to his foods where possible (oatmeal, mac & chz, baked goods, lentils).

Also try offering him eggs cooked a variety of ways: fried hard, boiled and sliced, scrambled, poached... and see what he does w/ it.

Answer 9

Well if he can't eat soya or nuts, and hes not going to eat eggs or dairy and beans are not going to be any good then there are just limited choices.

You can try quorn but he maybe alleric to that too, that is a processed vegetable protein.

Other than that it maybe a case of having to let him eat meat, unless you want to be on the front pages of from newspaper with the headlines, Veg*n couple kill baby through there diet.

But of course you could always go and see a nutritionist and ask them what do they think....

More thumbs down for telling the truth!!!!

Answer 10

for a child on a restricted diet, it would be prudent to have the pediatrician refer him to a nutritionist. this way, the best nutritional guidelines and dietary modifications will be taken into consideration.