A question of protein
Here’s a common question for people choosing plant-forward diets: Is it really possible to get enough protein? The quick answer is yes, especially if you are choosing vegetarian meals and adding some animal by-products such as eggs, milk, cheese or yogurt. If you are choosing completely plant-based (or vegan) dishes at every meal (with no animal by-products), it may take just a bit more thought to get the amount of protein you need. Let’s break it down.
How much protein is enough?
According to the USDA Dietary Guidelines for Americans, an adult woman needs about 46 grams of protein a day and an adult man needs about 56 grams. This amount may vary based on your age and activity level. Research shows that most men and women can use a factor of 0.8 to 1.0 per kilogram of body weight to determine how much protein they need (divide your weight in pounds by 2.2 to get kilograms). For a 150 lb. (68 kg) woman, that would be about 54 to 68 grams of protein/day; for a 180 lb. (82 kg) man that would be about 66 to 82 grams of protein/day. Student athletes or those who exercise daily, may need just a bit more (1.3 or more grams of protein per kilogram).
Most Americans get plenty of protein
Getting enough protein doesn’t seem to be a problem, even if you are choosing mostly plant-based meals. Research suggests that spreading protein out over the day instead of getting it all at one meal, such as dinner, is a good way to maintain and support your muscles.
And, while there is a lot of talk about complete and incomplete proteins, it is not necessary to focus on combining or getting certain amino acids in the same meals. Protein from a variety of plant foods eaten during the course of a day can supply enough of all essential amino acids when calorie requirements are met.
Common plant-based foods and ingredients
A Plant-based plate that you can make at Dining Commons
References:
J Acad Nutr Diet. 2016;116:1970-1980.
Protein in Vegetarian and Vegan Diets, S. Palmer, 2019, www.vegetariannutrition.net.
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