Protein Needs
By WLR Dietitian
Q I follow a vegetarian diet and am having trouble getting
enough protein. What foods can I eat more of without blowing my
calorie allowance?
A It’s unusual for most people in the UK, including people who
follow a vegetarian diet, to be lacking in protein. In fact,
healthy
eating guidelines suggest most women need only 45g of protein each
day for good health.
Assuming you include dairy products in your
diet, you shouldn’t have any difficulty meeting this. For example, a
300ml/1/2pt serving of skimmed milk provides a fifth of your protein
needs alone. Low-fat yoghurts and cheeses are also good sources of
protein, as are eggs (if you eat them). You may also want to eat
more pulses as these are packed with protein, yet are low in fat and
calories.
Meat alternatives such as Quorn, tofu and soya are also
rich in protein and can be low in fat and calories depending on how
you cook them.
Nuts and seeds are also a great source of
protein but can be high in calories. Having said that, you really
don’t need to eat a lot of them. Just 25g/1oz unsalted peanuts
contain almost 6g protein, yet will add only 140 calories to your
daily intake.
Finally, it’s worth bearing in mind that foods like
rice, breakfast cereals, pasta, potatoes and bread also contain some
protein and these can make a significant contribution to your
overall intake of this nutrient.
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