Protein and Iron without meat?

Question

My mom said I can't be a vegetarian unless I am able to supply my body with high protein and iron. I know raisins is good for iron but it seems so sugary is that really good for you? And I eat peanut butter and jelly a lot for protein but she said peanuts raise cholestoral. Any bright ideas? ^_^

Sorry I sound a lil crazy today is my first day I'm allowed to be a vegetarian hehe

Answer 1

The veggie society have all you need to know about protein without meat:

http://www.vegsoc.org/info/protein.html

In reality, we don't need much protein and vegetables are a much better source than meat so it is not any issues at all.

They also have a great page on iron:
http://www.vegsoc.org/info/iron.html

As you can see by reading that page, iron is not a problem either

The veggie society also have starter packs for young veggies and thier parents so it would be worth getting those for your mum to read - the packs are free

best of luck with it

Answer 2

Are you willing to eat eggs? They're unfertilized, you know, so they were never really alive, but they are a calorically cheap way to get iron, protein and vitamins, and you can even get some where the chickens ate flax seed so the eggs have omega-3's. Cheese is a great source of protein also, and certain vegetables are rich in iron, like spinach and beets. Also quinoa is a nifty little whole grain that's easy to make and has iron and protein and phosphorus.

Answer 3

Peanut Butter is very high in protein. But, she is right about the cholesterol. If you want, try beans. Black beans, white beans, navy beans, etc are high in protein. Iron, any good green veggie will contain iron. There is no reason you cannot get all of the required vitamins and minerals from a vegetarian diet. You may want to take a vitamin supplement, this may help your mom worry a little less. Do some research on vegetarian diets and you will find a great variety of food available to you.

Answer 4

I have never heard of peanut butter raising cholesterol. If it's just the peanuts, it's an all-plant food and will have no cholesterol. Keep your saturated fat intake down, and you should be okay. I, too, find it ironic she doesn't worry about the cholesterol in meat, dairy, and eggs. You might want to mention that to her.

And you should also mention that protein deficiency is practically unheard of in industrialized nations. Unless you're consuming too few calories or a pure junk food diet, you're not going to suffer from protein deficiency.

Chickpeas are also a good source of iron (and calcium). But try to consume something with vitamin C when you eat iron-rich foods to help increase absorption.

Answer 5

Raisins are actually good for your teeth too - they help keep cavities at bay.

Eat beans --lentils, chick peas, black beans etc.
Eat Barilla Plus Pasta --it has protein in it and all kinds of good stuff. It has flax seed in it that lowers bad cholesterol (but has calories).
Also buy some ground flax seed and add it to sauces etc. Store it in the fridge due to the fat content.

I couldn't go without meat but YOU can if that is what you want.
If I think of anything else I will edit this for you. Be sure to check out the book below. It has a ton of good recipes although there are some with eggs -- not sure if you are staying away from them or not. You could always use an egg substitute.

Sheesh! This thumbs down fairy must work for the cattle companies!!

Answer 6

Protein is in everything. A carrot has 1-2 grams, a banana has 3. You don't need to worry about protein as long as you are getting enough calories. If you want a good natural iron supplement, try black strap molasses. It's good mixed with warm milk or soymilk. You can also pour it on biscuits for breakfast or mix it up with your pancake/waffle syrup. And of course, green leafy vegetables like spinach and kale contain a great deal of iron. Remember to get vitamin C with your iron sources too; plant sources of iron aren't absorbed well without vitamin C. If you eat dairy, cheese is very rich in protein; just one ounce has 7 or more grams. Try cottage cheese to save on fat.

Oh, and peanuts do not raise cholesterol. There is no cholesterol in any plant food. Peanuts are very good for you; make sure you get the all natural (no hydrogenated oils) variety if you like peanut butter.

Answer 7

Hey!
Go to http://www.vrg.org/nutrition/protein.htm - it's a great site to show your mom that you don't really need meat at all, and it gives you ideas of foods that you can eat:
"Some Americans are obsessed with protein. Vegans are bombarded with questions about where they get their protein. Athletes used to eat thick steaks before competition because they thought it would improve their performance. Protein supplements are sold at health food stores. This concern about protein is misplaced. Although protein is certainly an essential nutrient which plays many key roles in the way our bodies function, we do not need huge quantities of it. In reality, we need small amounts of protein. Only one calorie out of every ten we take in needs to come from protein."

Cheers, and good luck!
Simon.

Answer 8

Raisins are still good for you, in moderation. A lot of fruits are naturally very sweet, but still good for you cuz of the other nutritious qualities. The problem is when food has added sugar, not just natural sugar. Same with peanut butter. Some of it is definitely good for you, cuz it does have things in it that your body needs. But you don't have to overdo it. You can also eat things like eggs, yogurt, and Total cereal.

Answer 9

Beans and rice are the best combo for complete and absorbable protein.

Black beans, mung beans, and lima beans especially are super high in digestible iron AND protien.

All kinds of greens are really loaded in iron, and calcium.

Nutritional yeast is a super tasty powdery stuff that you can add to rice, soup, dal, beans popcorn or whatever. Nutritional yeast can be found at the healthfood store in the bulk section.
Nutritional yeast is SO high in B vitamins (proteins) It makes you feel calm and satisfied.
You can sprinkle it on your fried tofu too.

I love nutritional yeast sprinkled on my rice, with soy sauce and coconut oil or butter. Super tasty. Or you can add miso paste. I love rice like that.

Also Brown rice, is full of protein. I put brown rice in the rice cooker. Then I eat it with brown sugar, butter and milk for breakfast. Or I eat it with sesame sauce.

Brocoli is packed with b vitamins and calcium.

Cheese is high in protien. I love cheese too. Tilamook is the best company because they don't use hormones on the cows.
Seaweeds are good. Nori is nice sprinkled on rice. Seaweed is packed with nutrients.

You can boil peanuts with salt and it is super tasty.

I am trying to think of quick and easy recipees for you. So I didn't really mention the ones that are more complicated.


Try this.
whole wheat tortilla
can of vegetarian refried beans (you can get canned black beans for extra iron)
tilamook cheese
salsa
sour cream
lettuce

fry the tortilla in butter and put the cheese in it then add the other stuff.

or put the beans and cheese in the burrito wrap em. .then put them in the toaster oven. When the cheese melts, add the salsa and sourcream and lettuce.
(this is really quick whole meal!)

Whole wheat bread is best.
You can also go to subway for a tasty vegie lover sub sandwich.
Or get a veggie pizza. (get extra cheese for protein) and use the cheese packets.
You can even get organic frozen pizza for veggie lovers! Just pop it in the toaster oven!
Have you tried cone sushi with veggies?

ummmmmm hmmmmmmmmmm lemme see.....what else?
veggie tacos, veggie spring rolls, veggie sloppy joe.

Oh and there are vegetarian hot dogs, and burgers.

p.s. meat especially red meat, is the number one cause for heart disease and high cholesterol!! If you eat the kind of peanut butter that has only two ingredients, (peanuts salt) You are doing your body good!!!!

Answer 10

You need to make your PB&J sandiwiches on whole wheat bread in order to make a complete protein. Incomplete proteins are not enough, especially for a young person. Beans eaten in combination with corn or brown rice also make a complete protein. If you allow any animal products in your diet, consider cheese and/or fish - these are complete in themselves.