View Full Version : Vegetarian - How Much Protein Do I Need?
I am a vegetarian and wondering how many grams of protein I need to make sure to get a day.
I take a powder now that is 25g. I wonder if I should double it or triple it or something.
I mostly eat grains, pastas, cheese (lazania, pizza, spagetti).
I take a multivitamin.
I eat veggies sometimes, but not a lot.
Fruits, is the same. Mostly bananas.
I do not eat junk food. I do have granola bars though.
I am a boy.
I work out twice a week for about a half hour (nothing major).
Anyone know that formula and how to follow it?
thank you,
Really, you'll need to look at it in terms of ratios.
I follow a paleo diet (not vegetarian, but some vegetarians follow these ratios), and it's 45% fat, 35% protein, 20% carbohydrate. We are grain free and dairy light (I use butter, DH/DS also have raw yogurt), which means we are eating mostly just veggies/fruit, as opposed to grains/etc.
But what is relevant here is the ratios. You might flip the fat and carbs (20% fat, 45% carb) and still end up with 35% protein.
So, how do you calculate?
1 gram fat = 7 calories;
1 gram protein = 4 cals;
1 gram carb = 4 cals.
I tend to get 80 g of carbs per day from veggies and fruit. This is 320 cals per day. I eat 1600 cals per day which means it's 20%. I get about 130 g protein on average, so that's 35% (ish). And for fat, I get 100 g of fat per day.
Most of this fat is not added fat. It's in the meat, eggs, avocados, coconut cream, and other foods that I eat, plus I might cook something in butter (i.e., eggs) or add some fat to my salad as a dressing (i.e., a bit of olive oil). It's not difficult to get a good amount of fat, and it's good for the body (yes, healthy as a horse over here. :) ). The meat, eggs, and fruit/veggies also have protein, too.
I would look at your health requirements and needs and see if you are getting "enough" for you. You may need more or less than 35% of your daily caloric intake from protein. From there, you can use something like fit day or spark people to track your percentages, see if you are getting enough grams.
:)
I've been vegetarian almost my whole life and have no idea how many grams of protein I eat, though I try to have something at every meal - legumes or nuts, generally. Sometimes I eat eggs.
But the fact that you're eating mostly grains is very concerning. You should really eat lots of veggies and fruits daily. And eat real protein, not just a powder. I think some people will supplement with protein powder, but I don't think it's a substitute for real food.
Is just eating carbs a preference thing? Or because you're new to it? Healthy fats are also important. I know I'd be very ill if I ate mostly carbs.
HumboldtGurl
3-18-12, 7:34pm
I've been vegetarian almost my whole life and have no idea how many grams of protein I eat, though I try to have something at every meal - legumes or nuts, generally. Sometimes I eat eggs.
But the fact that you're eating mostly grains is very concerning. You should really eat lots of veggies and fruits daily. And eat real protein, not just a powder. I think some people will supplement with protein powder, but I don't think it's a substitute for real food.
Is just eating carbs a preference thing? Or because you're new to it? Healthy fats are also important. I know I'd be very ill if I ate mostly carbs.
I was going to say the exact same thing about my own diet as well as yours heydude.
When I first went veg I gained a TON of weight because I was filling up on grains and carbs. My diet is way more balanced now and almost identical to Kestras. It's been 25 years and I've never had any deficiencies. I can just sense when I need more protein, when I get a huge craving for eggs or peanut butter or something like that. I've tried going vegan but I'm pretty much a failure at it because I'm not finding enough protein in legumes and nuts.
If you have a health situation where you feel a lack of protein might affect you negatively, I would consult with a holistic doc specializing in nutrition.
ApatheticNoMore
3-18-12, 9:09pm
The human protein requirement to sustain life is not that high. You can get it with grains and beans and/or you can get it if you consume eggs or decent amounts of dairy (as long as you are consuming diary with protein and not just dairy fat like butter). Any whole foods, non-refined, diet should get you there as far as protein goes (although yes a little more care needed for veganism). That said a lot of people FEEL better with more protein than just that needed to prevent deficiency diseases.
And your diet seems one destined to produce at least low level deficiencies, although maybe not in protein. Lasagna, pizza, spaghetti - all highly refined grains. But don't some of the people in the Mediterranian eat a lot of pasta? A lot is relative - from what I've read they eat it regularly although not in huge portions - but they also eat a LARGE amount of greens - so really a lot of very vitamin rich vegetables cooked in olive oil and so on, and legumes (and of course they aren't strictly vegetarian either although some diets are semi-vegetarian). It really isn't a subsisting mostly on refined carbs diet, even when refined carbs are *part* of the diet.
i found, as a vegan, vegetarian and now paleo, going beneath 35% for me would give me dizzy spells.
It really depends upon the individual. :)
This link gives a good overview: http://www.ehow.com/facts_7496045_much-protein-per-day-vegetarian.html.
Note, if you are young and still growing rapidly, you need more protein, and if you're an athlete you need more yet. That said, your current diet is cause for concern, as refined starches are deficient not only in protein but in minerals; indeed, refined starches will strip vitamin C, magnesium, and chrome, from your body, as well as spiking your insulin levels, with the potential for creating insulin resistance down the line. Protein is only one of the vital nutrients your body needs; pay particular attention to the B vitamins, vitamin C, vitamins A, D, E and K. Bananas are sugar-heavy, and have a high glycaemic index. While Italians do eat pasta, they slather it with vegetables, and they like dairy produce and meat.
I think that if you eat protein in powder form its ok even then.Its just a matter of taking protein in.
I'm rather nervous about protein powders; these are used in lab experiments in which animals develop cancer, which might be due to the process by which protein powders are made. In my opinion, it's better to eat whole foods of high quality because then one is assured of getting the co-nutrients as well.
HappyHiker
4-23-12, 2:30pm
Our daily protein needs range from 40-70 grams depending on age, gender and activity level. As a young male, if you're active, you're likely at the higher level.
If you add nuts, legumes, soy products (tofu, tempeh, edename) an egg or two (if you eat them), Greek yogurt (if you eat dairy) and drink milk such as soy or almond, you're likely getting your 70 grams when you add in your protein powder. Peanut, cashew or almond butter can be slathered on sliced apples for a high protein snack.
Sometimes, it's good to get your protein from whole food sources instead of isolated, manufactured sources...but that's just my opinion. I like whole foods and not made-in-a-factory foods.
Why do you eat powder instead of real food?
HumboldtGurl
4-24-12, 1:40pm
I'm rather nervous about protein powders; these are used in lab experiments in which animals develop cancer, which might be due to the process by which protein powders are made. In my opinion, it's better to eat whole foods of high quality because then one is assured of getting the co-nutrients as well.
Can you point me to these studies? DH and I eat a protein shake every day for breakfast. Thanks!
Heydude, may I suggest that you go to My Fitness Pal and enter your data - age,weight etc - desired weight. You will be given some goals for calories and then post what you are eating. It will give you a printout of whether you are over or short on protein etc.
I am amazed at how much protein is found in ordinary foods like bread, milk, legumes etc. The printout will give you a greater summary for the day including your sodium intake as well. You may never need to worry again.
If you go to Pubmed.gov and type in protein + cancer, you'll get a ton of studies, and reading them will reveal that the protein in the diet is an isolate; there are also studies on the correlations between heat, protein, and various ailments. Campbell's rat studies (China Study) were performed using casein, a common ingredient in power bars and shakes. The heat and chemicals required to isolate protein from its matrix may also be responsible for harm.
I'm doomed. I have whey isolate in my latte every morning. Casein is a component of dairy products, which I also use--although less than I used to. (Truffle cheese for lunch!) Has anyone determined that either of these are associated in any way with tumors in humans?
As far as I can tell, this whole protein/casein/cancer kerfuffle was another of T. Colin Campbell's (purposeful?) misinterpretations of data. Apparently, casein can be a tumor promoter in rats when administered in conjunction with aflatoxin (a known carcinogen). Since protein is known to support cell growth, that isn't surprising, and indeed vegetable proteins could be used in the same way. Back to sucking up my latte...
If you go to Pubmed.gov and type in protein + cancer, you'll get a ton of studies, and reading them will reveal that the protein in the diet is an isolate; there are also studies on the correlations between heat, protein, and various ailments. Campbell's rat studies (China Study) were performed using casein, a common ingredient in power bars and shakes. The heat and chemicals required to isolate protein from its matrix may also be responsible for harm.
There are many protein powders that do not have the products you mentioned and are mostly derived from rice, soy, whey and eggs. I also have a smoothie with protein powder daily as I need that extra protein (I'm mostly vegan) to build muscle mass/replenishment for competitive sports. I believe Humbolt gurl is also an athlete and has high protein needs that are hard to get in a regular food-only based vegetarian or vegan diet without having to consume alot of extra calories.
Heydude,
Here's a blog post about protein in a vegetarian diet, and if you'll scroll down to the bottom of the page, there's a link to a chart of complimentary proteins:
http://www.savvyvegetarian.com/articles/get-enough-protein-veg-diet.php
P.S. I sent a PM (Notifications) asking about your experience with ART. No rush, but I'd appreciate hearing from you.
That is a great site, Jemina.
HumboldtGurl
4-30-12, 11:52am
There are many protein powders that do not have the products you mentioned and are mostly derived from rice, soy, whey and eggs. I also have a smoothie with protein powder daily as I need that extra protein (I'm mostly vegan) to build muscle mass/replenishment for competitive sports. I believe Humbolt gurl is also an athlete and has high protein needs that are hard to get in a regular food-only based vegetarian or vegan diet without having to consume alot of extra calories.
Me, an athlete? Well, I try. But yeah, like Spartana I'm mostly vegan and the protein shakes help me tremendously after a workout without my body wanting to chow down on a half-dozen eggs.
The shake I drink has whey protein concentrate as well as "calcium caseinate"....is this the same thing as casein?
My point is that no protein isolates are available naturally, regardless of whether they of animal or vegetable origin. The closest would be hard cheese, which loses most of the whey and concentrates casein; even hard cheese does not contain casein isolate. All these protein powders are made - whether from rice or eggs - through a combination of chemical treatment and often very high heat and mechanical processing. It's these processes that I find worrisome, as they have strong potential for creating damaging changes within the protein molecules.
There are not, as far as I know, health studies carried out on humans eating large quantities of protein isolates. Bodybuilders and athletes have been using these products for a goodly number of years, and it will be interesting to see how this plays out as negative effects may well be cumulative and only start showing up after long-term usage.
I would think it better to eat the real foods rather than stuff you can not pronounce or have no idea what it is. What those things are are processed food and therefore, not good for you. Whole foods, lots of veggies, fruits and whole grains do your body better than some form of protein shake.
ButterflyBreath
6-13-12, 10:02pm
Adults need 10%-15% of calories from protein. Children need higher amounts because they are forming new tissue at a higher rate, so if you see 10-35% then the higher levels are for young children and I’m assuming athletes who need to replace tissue faster than average people.
Too much protein is bad for your kidneys. If you are eating dairy and eggs you don’t need to worry about counting, you’ll get plenty. I’ve been lacto ovo veg and sometimes vegan all my life. If you’re vegan you need to check how much protein you’re getting every so often at a minimum.
It is BETTER to eat the real foods instead of powders and supplements. Lots of professionals have said that. However it’s better than none at all. If that’s your main source of protein you have to choose between protein and cancer from what I’m reading here. Find you some REAL protein!
Egg whites are an excellent source of 0 fat protein. When I’m making scrambled eggs I use two eggs but take out one of the yolks. For me it’s the taste, I don’t like too much yolk. 1 egg yolk has: 16 cal, 0 g carbs, 0 g fat, and 4 g protein. The yolk has vitamins but also cholesterol. Tofu is a complete protein so soy milk, tempeh, tofu, miso and edamame, or fresh green soybeans are all complete. Quinoa is also complete.
Incomplete proteins can still find each other within the same day, so for example if you eat beans at lunch, then rice for supper they will combine to make a complete protein.
I don't each much meat. Nor dairy either. I don't avoid them, just don't eat them much .. Recently I've decreased wheat also. Same reason. So, it's salads, oatmeal, beans, vegies, soups, whatever. I don't really monitor things, so if I make a ramen stir fry,and that's wheat or pasta and that's wheat, well, so be it. Same with bread. If I have it and use, that's fine. When I don't and want some kind of bread, it's corn tortillas. I don't buy processed meats or packaged foods. (except tuna, spaghetti sauce and some canned beans or tomatoes The bread and corn tortillas also). Two friends asked me "How do you get your protein?" I am always a bit boggled by question. Am I supposed to be concerned? And, really, changing from more meat (when my bf lived with me) to nearly none now that he's not here, and drastically reducing cheese intake for the same reason, I can't say I've noticed much of a difference in how I feel. I do eat eggs though. Sometimes I just want a protein pop and eggs are such a quick and easy way to satisfy that. However, I still don't "wonder" about my protein levels. Should I be?
Two friends asked me "How do you get your protein?" I am always a bit boggled by question. Am I supposed to be concerned? And, really, changing from more meat (when my bf lived with me) to nearly none now that he's not here, and drastically reducing cheese intake for the same reason, I can't say I've noticed much of a difference in how I feel. I do eat eggs though. Sometimes I just want a protein pop and eggs are such a quick and easy way to satisfy that. However, I still don't "wonder" about my protein levels. Should I be?
Most people don't know that you CAN get adequate protein not eating meat--it's just a belief people have that you HAVE to eat meat to get enough protein. However, there are plenty of non-animal protein sources--as you mentioned, you eat eggs (animal byproduct, not animal flesh), and that's a great source of protein. There are a lot of grains, like quinoa that are an excellent source of protein. Rice and beans are a complete protein (and beans have TONS of health benefits).
Some people say they felt poorly on a vegetarian diet, so I suppose everyone is different, and I'm not about to judge. I've been 90% lacto-pesco-vegetarian for years. I feel great at 60--no meds, I keep up with all my young friends in my yoga classes. There are LOTS of very long-lived vegetarians out there.
If you are feeling fine, and your blood & vitamin levels are fine, why worry about it?? The next time someone asks, how do you get your protein tell them, from grains like quinoa, brown rice and oats; plants like avocado, beets and peas; legumes like beans and chickpeas; nuts and seeds; and eggs.
Then show them this slide show about vegan super athletes:
http://www.treehugger.com/slideshows/culture/10-superstar-athletes-who-dont-eat-meat/
I am a vegan (7 years) and was a veg (2 years before that.)
I've never worried about how much protein I get and I have never been healthier in my life. I feel terrific. I look terrific. And I have NO ailments. I mean NONE. And I'm pushing 50.
I think if you eat nuts and beans and soy daily, you'll be fine. I've been on a soy milk kick for the past month and now drink over a gallon a week. I never was that into soy milk before.
If you're a plain old veg you'll be eating eggs and dairy too and of course there's a lot of protein in those foods but also a lot of saturated fat and cholesterol (especially in cheese) so watch it.
I totally agree with Suzanne on the soy isolate issue. They are not naturally occurring and in the processing the soy is exposed to very high temperatures which causes some sort of chemical makeup change that has been found to cause cancer in lab animals. I read about this a bunch a few years ago when I was looking to use soy powder in smoothies and just decided to stay away from it. But it isn't necessary to get your protein needs met.
Oh yeah. Peanut butter.
Some people say they felt poorly on a vegetarian diet,
People feel poorly on poor diets, vegetarian or otherwise.
Potato chips and pop tarts (uniced) and coke are vegan. If you eat that crap all day long, you'll be vegan but you'll feel like crap. If you add Dominos pizza to the mix you'll be vegetarian and you'll still feel like crap.
I have never known a vegan or vegetarian who wasn't a teenager (and eating a crap diet) who said they didn't feel better being veg. I'm sure there is the rare example of someone who has something weird going on physically but I think this is the exception rather than the rule.
Most people don't know that you CAN get adequate protein not eating meat--it's just a belief people have that you HAVE to eat meat to get enough protein. However, there are plenty of non-animal protein sources--as you mentioned, you eat eggs (animal byproduct, not animal flesh), and that's a great source of protein. There are a lot of grains, like quinoa that are an excellent source of protein. Rice and beans are a complete protein (and beans have TONS of health benefits).
Some people say they felt poorly on a vegetarian diet, so I suppose everyone is different, and I'm not about to judge. I've been 90% lacto-pesco-vegetarian for years. I feel great at 60--no meds, I keep up with all my young friends in my yoga classes. There are LOTS of very long-lived vegetarians out there.
If you are feeling fine, and your blood & vitamin levels are fine, why worry about it?? The next time someone asks, how do you get your protein tell them, from grains like quinoa, brown rice and oats; plants like avocado, beets and peas; legumes like beans and chickpeas; nuts and seeds; and eggs.
Then show them this slide show about vegan super athletes:
http://www.treehugger.com/slideshows/culture/10-superstar-athletes-who-dont-eat-meat/
I always feel compelled, when anyone says it, that combining legumes and grains to "complete" protein is completely unnecessary. It's one of those old myths that still hang about.
BTW, I must confess, I've never had quinoa.
Today, I had chicken. But because I felt like it. Maybe that's my body craving a bit more protein and answering it. But it's a rare thing that I buy it. But then for dinner, black beans are on the stove. And some brown rice. Not because I think I'm completing anything, but because that sounds good to me. I can't say that I've had a health improvement since going veg in the last few months. I'm still plagued by the same high blood pressure, rising cholesterol, and joint pain. But I know I feel better in other ways. Just lighter and not as tired or heavy feeling.
bunnys, can you repeat what you said? the double negatives are confusing me?
Adults need 10%-15% of calories from protein. , so if you see 10-35% then the higher levels are for young children and I’m assuming athletes who need to replace tissue faster than average people.
When you are talking about a normal daily diet of around 1500 - 2000 calories a day, then getting 10 - 35% of protein each day isn't too hard. But many athletes eat much more calories a day - sometimes upwards of 5,000 calories a day (I eat over 3,000 calories a day most days) - and to get the right amount of protein for that level is very very hard to do. Just think of the volume of protein based foods needed to satisfy even a 25% amount of protein - especially if you are vegan or even vegeterian. So that's why many athletes use protein powders. A few scoops in a protein smoothie and you've met alot of you protein needs for the day without having to scarf down huge quantities of food.
ButterflyBreath
7-5-12, 5:01pm
Yes and when people ask vegetarians if they feel weak and lightheaded because of not having enough protein...tell them that protein is a "building block" for tissue and that energy actually comes from carbs and if carbs not available, then fat. You don't get energy from protein as far as I know.
bunnys, can you repeat what you said? the double negatives are confusing me?
Sorry. What I meant was that every veg*n I've ever met (other than teenagers who notoriously eat crap) felt much better being veg*n than omni
Yes and when people ask vegetarians if they feel weak and lightheaded because of not having enough protein...tell them that protein is a "building block" for tissue and that energy actually comes from carbs and if carbs not available, then fat. You don't get energy from protein as far as I know.
True but one thing protein (or maybe it's fat?) does is that, when eaten with a carb, helps slow down the carbs absorbtion into the blood stream so that you don't get that high blood sugar up and then down. So I do try to eat some protein and fat with my carbs. Seems to help keep me satisfied longer too. I think alot of vegaterians will eat bad carbs (the white stuff0 alone without some fat (lots of healthly good fats out there!) and protein and then once they use up that sugar supply (like in 20 minutes or so) they crash and feel light headed and tired. So eat some good fats and protein with carbs!
Yes and when people ask vegetarians if they feel weak and lightheaded because of not having enough protein...tell them that protein is a "building block" for tissue and that energy actually comes from carbs and if carbs not available, then fat. You don't get energy from protein as far as I know.
In case you are interested: http://en.wikipedia.org/wiki/Gluconeogenesis
You do indeed get energy from eating protein, the same amount as from eating carbohydrate.
Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
Alcohol: 1 gram = 7 calories
Yes and when people ask vegetarians if they feel weak and lightheaded because of not having enough protein...tell them that protein is a "building block" for tissue and that energy actually comes from carbs and if carbs not available, then fat. You don't get energy from protein as far as I know.
If protein were not consumable as energy, we'd not lose muscle during dieting, just fat. What a nice world that would be to live in. Weight loss, especially in the absence of adequate protein intake and strength training, always involves loss of muscle mass which is why diets do not work and folks end up regaining the "weight" and often more.
Michael Klaper, vegan doctor and researcher, is running a study on the health of longterm vegans. One of his findings is that vegans need to eat a fair amount of protein. This amount, surprisingly high at first glance, is because veggie protein is not as fully absorbed as animal source protein (lower bioavailability), and is often lower in necessary amino acids and minerals, while the high fibre content can reduce availability by as much as 10%. This is his recommendation:
"4. Assure an adequate protein intake - approximately 60 to 70 grams per day for average vegan adults, and up to 90 grams per day for athletes and those with higher protein needs, like pregnant women and those healing fractures, burns and other wounds. Liberally ingest protein-rich foods – lentils, chickpeas, beans, and other legumes, as well as nuts, seeds, and products made from them, tempeh, hummus, etc."
The full report is available here: http://www.indiadivine.org/showthread.php?t=1177910. It's hard to read because it has no formatting but it's very well worth the effort. I've formatted it as a Word document and I have not edited it beyond breaking it up into paragraphs and highlighting subheadings; I'm very willing to share this, so anybody who wants it can send me a PM and I'll email it. It's 10 pages long, so I can't paste it into a post.
I consider Klaper's report very valuable to anybody concerned with health and nutrition, because it makes a lot of sense and shows clear paths for optimizing diet, regardless of whether or not one eats meat and other animal source foods.
Here are Klaper's 12 take-home points:
Nutrition and Lifestyle Recommendations
1. Make whole plant foods the foundation of your diet. Emphasize (non-genetically modified, organically grown) whole foods (“foods as grown”). Include a variety of fresh, colorful vegetables, including green leafy vegetables on a daily basis, fruits, legumes, nuts, seeds and whole grains. (If there is any question of gluten intolerance - e.g. abdominal cramps, bloating, diarrhea or hives after eating wheat, barley, oats and rye, consider eliminating products made from those grains and emphasize low-gluten grains like quinoa, millet & buckwheat.)
2. Minimize refined carbohydrates – both sugars and starches. Refined sugars such as white sugar, brown sugar, syrups, candy and sodas, as well as refined starches, such as white flour products and white rice products, crowd out foods that nourish and protect us, and contribute to a variety of health problems. These foods cause oxidative damage to tissues and contribute to premature aging of the body. They elevate blood sugar levels, adversely affect blood lipids (particularly triglycerides), and increase risk for type 2 (adult-onset) diabetes, as well as cardiovascular diseases and gastro- intestinal disorders.
3. Include a healthful intake and balance of essential fatty acids. Aim for 3 to5 grams of alpha-linolenic acid per day for most adults. This can be achieved by consuming 2 T. freshly ground flax seeds or 2 tsp. of fresh flaxseed oil daily (add to gravies, cereals, smoothies, salads, etc.), or an equal amount of alpha-linolenic acid from a combination of foods such as hempseed oil, hempseeds and walnuts. If taking omega-3 fats in the above forms is impractical or undesirable, consider taking an algae-derived DHA supplement (300 mg./day, in “vegi-cap”), available at natural food stores. This is particularly important for those who may have increased needs (e.g. pregnant or lactating women), or reduced ability to convert alpha-linolenic acid to EPA and DHA (e.g. people with diabetes or hypertension).
4. Assure an adequate protein intake - approximately 60 to 70 grams per day for average vegan adults, and up to 90 grams per day for athletes and those with higher protein needs, like pregnant women and those healing fractures, burns and other wounds. Liberally ingest protein-rich foods – lentils, chickpeas, beans, and other legumes, as well as nuts, seeds, and products made from them, tempeh, hummus, etc.
5. Assure an adequate supply of trace minerals. Consume ample helpings of dark green leafy vegetables, legumes, nuts, seeds, root vegetables and fruits. It is not enough to eat the minerals – you must absorb them. So, break up the plant fibers by chewing your foods well and/or using food preparations methods that help to break up plant fibers – cooking (e.g. soups or stews), grinding, juicing, grating or pureeing.
6. Insure a reliable source of vitamin B12.Reliable sources include fortified foods and supplements. Fortified foods such as non-dairy beverages (rice-based and soy-based drinks), Red Star nutritional yeast (Vegetarian Support Formula), and some cereals are good choices. Make food choices so consume at least 3 mcg. of B12 in total.If there is any doubt that your intake of B-12 may not be sufficient (as is common with many long-term vegans), then a vitamin B12 supplement is advised. Take a sublingual “microdot” of approximately 1000 mcg. - 2000 mcg. vitamin B12 at least once a week. When using large amounts of B-12, only 0.5 to 1.0% will be absorbed - thus high intakes are required to insure sufficient absorption.
7: Keep sodium intake to not more than 2400 mg (1/2 teaspoon of salt) per day, and preferably around 1800 mg per day. About 75% of the sodium in most diets comes from processed foods, and about 20% is added at the table. This is one more reason to limit processed foods (meat analogs, canned soups, etc.). Use flavored vinegars, lemon juice and other low-sodium taste enhancers, rather than soy sauce and other salty seasonings. Note: Athletes, especially those living in warm climates may require higher amounts of sodium in their diets.
8. Eliminate trans fatty acids. Commonly found in processed foods containing “hydrogenated vegetable oil,” “partially hydrogenated vegetable oil” or shortening (read the labels!), trans fatty acids distort the shape, flexibility and permeability of cell membranes, thus compromising their function and increasing risk for artery disease, type 2 diabetes, and possibly some cancers. Again, minimize processed foods and emphasize fresh, whole foods.
9. Consider taking a (vegan) multi-vitamin/mineral supplement. If there is any question of adequate intake of any given vitamin, mineral or essential fat, consider taking a high-potency (vegetarian) multivitamin-mineral preparation (tablet or liquid or powder) daily, or approximately 2-3 times per week. This supplement should contain the following nutrients in approximately these amounts: iodine – 150 mcg., zinc - 15 mg., copper – 1-2 mg., boron - 2 mg., vitamin K - .5 mg., and vitamin D2 – 5 mcg (or approximately 400 International Units.) Other possibly helpful supplements to consider taking several times per week would be:
1. a calcium/magnesium supplement (approximately 1000 mg. of calcium and 800-1000 mg. of magnesium),
2. 300 mg of algae-derived DHA3.
3. 3 mcg. vitamin B12 daily in fortified foods or 1000 mcg. - 2000 mcg. vitamin B-12 weekly in a sublingual microdot supplement.
4. If low energy levels or deficient muscle mass are concerns, additional nutrients, like taurine and carnitine may be of value. The Vegan Health Study will be researching these substances and will share recommendations about them with you in our next report.
10. Be sure to get a consistent reliable source of vitamin D. The best place to get your vitamin D is sunshine. Aim for about 20-30 minutes on your face and forearms each day, and more if you have dark skin. (Such brief exposure times will not damage your skin or increase cancer risk, and will produce substantial benefits for your immune system.) If you live in a cooler climate, sunshine may not be intense enough to produce vitamin D during the winter months, and you will need to rely on fortified foods such as fortified non-dairy beverages or vitamin D supplements. Vitamin D3 is generally derived from animal sources, while vitamin D2 is plant-based. The recommended daily intake is approximately 5 mcg. or approximately 400 International Units.
11. Try to get 20 to 30 minutes of active, weight-bearing exercise at least every other day. Include a balance of cardiovascular, flexibility and strength exercises.
12. For optimal health, a positive mental and emotional state is essential – and possibly more important - than nutritional intake. Life is about more than avoiding disease and death. Get as much love, laughter and meaningful service into your daily life as possible.
Interesting. Looking back at my journals of when i was a vegan, that's basically how I ate.
Still, I was unable to maintain it due to cholesterol issues (too low). Ah well. I'm happy where I am now (paleo).
According to sporty web sites as well as paleo ones, it's .8g-1g per lb lean mass in general. Take your weight (128 lbs), subtract the amount of LBs (25.6) of your body fat % (20%), multiply by .8, and there you go (81.91g/protein). I, personally, use 1 g per lb lean mass, so i get 102.4g.
and that is 408 calories from protein, and I get about 400 calories from carbohydrates (on average -- 100g per day), and then the rest is fat -- which is 700 calories or 77g fat. It's technically a high-fat diet. 26% protein, 26% carbohydrate, 47% fat. It's easy enough to flip the number of fat and carbohydrate ratios, if you eat grains, and as a vegan, you need beans (both of which are not paleo), so it would be a higher carb diet no matter what (and thereby "low fat").
Interesting stuff.
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