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PROTEIN BASICS: WHERE DO YOU GET YOUR PROTEIN?

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“If you don’t eat meat, chicken, or fish, where do you get your protein?”
“You don’t eat dairy products or eggs either? How can you live without protein?”
“You can’t get enough protein on a vegan diet.”
“My doctor told me I could not stay healthy on a vegan diet”
“I tried a vegetarian diet, but I got sick.”
“I was on a vegetarian diet but I always felt tired. I needed more protein.”

Calculating Protein Requirements
Recently, studies on nitrogen balance provided more accurate ways to measure the body’s protein requirements. Joel Fuhrman, M.D. in his book Eat to Live writes that an easy way to calculate your own daily protein requirement according to the U.S. RDA is to multiply 0.36 (grams) by your body weight. That translates to about 44 grams for a 120-pound woman and 54 grams for a 150-pound male. In metric terminology the RDA is 0.8 grams per kilogram of body weight.

Brenda Davis, R.D., and Vesanto Melina, M.S., R.D., in their book Becoming Vegan consider 0.9 grams per kilogram of body weight to be more ideal for vegans eating whole plant foods such as legumes, whole grains, and vegetables. Multiplying 0.45 grams by your body weight in pounds will give you the approximate protein need for your body. These figures are a little higher than actual RDA requirements but were considered necessary as a safety factor to account for reduced digestibility of whole plant foods versus more refined foods such as tofu, textured soy protein, and meat substitutes.

With this slightly higher figure a 120-pound person would need 54 grams of protein daily and a 150-pound person needs 67.5 grams. Another way to calculate your RDA for protein is to take your weight in pounds and divide by 2.3 kg to determine your weight in kilograms. Then figure1 gram of protein for every kg of body weight. Those who include tofu, textured soy protein, meat substitutes, and refined grains will find 0.8 grams per kilogram of protein daily quite adequate.

More Info on Protein Basic’s, from Vegetarians in Paradise.

Welcome to Vegetarians in Paradise. With each new issue we at vegparadise.com hope to provide you with all kinds of [tag]vegetarian[/tag] information pertinent to our vegetarian community. For those who visit us from other areas of the country or from distant lands, we offer great diversity and invaluable vegetarian resources for vegetarians anywhere in the world. Vegetarians in Paradise

You might also want to read thier article on Vegetarian Basics 101 and The Road to Vegetaria !!!******

Many Blessing’s My Friend’z !!!******

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