In order to get a rough idea of how to approach getting the right amount of protein, look first at your body weight. The Recommended Dietary Allowance is 0.37 gram of protein per pound of body weight, and rises to about 0.50 gram per pound if you are moderately active.

Using this formula if you weigh…

• 130 lb, you need 65 grams of protein a day
• 140 lb, you need 70 grams of protein a day
• 150 lb, you need 75 grams of protein a day
• 160 lb, you need 80 grams of protein a day
• 170 lb, you need 85 grams of protein a day
• 180 lb, you need 90 grams of protein a day
• 190 lb, you need 95 grams of protein a day
• 200 lb, you need 100 grams of protein a day
• 210 lb, you need 105 grams of protein a day

…And so on. As you can see the protein requirements are pretty high, especially if you weigh more.  So now one should consider how to get their necessary allotment.

Some foods such as hard cheeses, nuts, and eggs are typically thought of as protein-rich, but really aren’t as rich in protein as some. While these can be good secondary sources, try these instead:

1. Cottage Cheese 29g/ serving, serving size: 1 cup (pros: calcium, cons: lactose intolerance)
2. Ricotta Cheese 28g/ serving, serving size: 1 cup (pros: calcium, cons: lactose intolerance)
3. Seitan 26g/ serving, serving size: 1/2 cup (pros: low calorie, cons: high in sodium)
4. Soybeans 26g/ serving, serving size: 1 cup (pros: lignans, cons: goitrogens, may interfere with thyroid)
5. Lentils 18g/ serving, serving size: 1 cup (pros: high in minerals, cons: may cause gas)
6. Tempeh 16g/ serving, serving size: 1 cup (pros: fiber, minerals, B vitamins, heart-healthy soy cons: goitrogens)
7. Split Peas 16g/ serving, serving size: 1 cup (pros: B vitamins, cons: may cause gas)
8. Navy Beans 16g/ serving, serving size: 1 cup (pros: B vitamins, fiber, cons: has purines, which can cause kidney stones)

(Thanks Vegetarian Times for this list! (PDF))

A final topic of interest is how good is vegetarian protein versus meat-based protein. Up until the 90′s soy protein was thought to be inferior to meat protein. Then it was found that the rats that the early protein research was done on needed more sulfur-containing amino acids than humans, skewing the score.

Once the score was adjusted, both meat and soybeans scores about a 0.92 protein efficiency ratio (PER) on average (1.0 or higher is considered ideal). Eggs, while containing less protein are more efficient with a PER of 1.12, frequently stated as 1.0. Milk and whey also earn 1.0 or highers scores, and soy protein isolate also scores a 1.0. So in effect, soy is a better protein than meat, according to modern nutritional research.

READER QUESTION

What are some of your fave sources of protein? And where do you go for research on the topic? Do you even think about it, is it at all a concern? Share below.

EDITOR”S NOTE: I’m more concerned about getting enough fiber and iron, than i am with protein. But all are important nutrients. As is calcium, potassium, anti-oxidants, vitamins, etc.

Can We Talk…About Vegetarian Protein? is from groovy vegetarian

Image Source: Spring 3D

Did You Know, There Are 2 Different Types of Iron? Hemi Vs. Non-Hemi

I did some research (a/k/a went to Google) and found the missing piece of the iron puzzle for veggies. Basically there are two different forms of iron, heme and non-hemi. The former is derived from animal based food, and the latter is obtained from plant based foods.

Let’s Talk About Iron and Absorption

The non-hemi type of iron, which is the vegetarian type, is not absorbed as well as the animal based type, without some help. Taken straight from the Vegetarian Resource Group page on Iron, they state the following:

Consuming foods rich in vitamin C at the same meal enhances non-heme iron absorption.

Are Vegetarians Prone To Iron Deficiency?

So although one needs to supplement when trying to fully absorb iron, vegetarians ARE NOT more (or less) prone to Anemia. Again it always comes down to proper nutrition research. If one chooses to become savvy about the ingredients and the nutrients in the foods they eat, they will be and stay healthy. This applies to both vegetarians and non-vegetarians.

So without further ado. I realize that was quite an introduction to the list post but i feel it might help someone as it did me.

Top 10 Iron Rich Foods For Vegetarians

10.) Swiss Chard, cooked

9.) Lima Beans, cooked

8.) Tempeh

7.) Bagel, enriched

6.) Tofu

5.) Quinoa, cooked

4.) Spinach, cooked

3.) Lentils, cooked

2.) Blackstrap Molasses

1.) Soybeans, cooked – 8.8 mg

As far as iron RDA for vegetarians, for women who are pre-menopausal it is 33 mg, and for men it is 14 mg. For women who are post-menopausal it is 14 mg. Women need more because of menstruation.

Conclusion and Final Summary

So in conclusion vegetarians need to be mindful of eating foods rich in Vitamin C to fully (or better) absorb Iron. For a few menu’s that are iron rich, visit the Vegetarian Resource Group Iron For Vegans page.

Reader Question

What are some of YOUR fave food pairings that are both rich in iron and Vitamin C? Please share them below and let’s help those who might be having the same questions or concerns.

Source: VRG

Top 10 Iron Rich Foods For Vegetarians is from groovy vegetarian

via – Veganica

Zen Burger is a NYC vegetarian fast food restaurant aimed at full blooded vegetarians, and flexitarians. This is a fancy buzzword used to describe a growing group of individuals who eat meat maybe once (or twice) a week. They embrace the vegetarian diet, but also eat meat occasionally.

photo credit: super vegan

The first Zen Burger is already open in New York, with a second location planned for Hollywood. The founder is aiming to open more locations across the nation. I hope Zen Burger is more like Chipotle fast food, than Arby’s fast food. (Sorry Arby’s.) Decide for yourself, check out their menu.

The vegetarian fast food chain (of course) has their own MySpace page set-up, and tons of reviews for and against Zen Burgers.

Some like it, some think the idea needs refinement, others plain don’t care for it. visitor reviews on Zen Burger below:

“I appreciated the retro decor. They only had one vegan choice, and it was one of the worst veggie burgers I’ve had. Their soup was also really weak.” via blogger noam

“I work in Midtown, and I was really excited to finally have a veggie place to eat. I went in yesterday and I had the veggie tuna fish, and it was pretty good. Not the best ever, but pretty tasty. It was hard to beat the price as well, it was $4.25. The service was terrible. I mean the people were very friendly, but it took me over 25 minutes to get my food, while the co-worker I arrived with got her food in 5 minutes flat. I’m certain the service will improve as time goes on, they’ve only been open a few days. I’ll go back if for no other reason than it is the only veggie option in midtown”. via comment by reader on eater

YOUR TURN

Have you been? Do you like or dislike? Please tell us below.

ZenBurger, Worlds First Vegetarian Fast Food Chain in New York is from groovy vegetarian