15 Foods for a Vegetarian Diet to Meet Protein Needs [Infographic]

15 Foods for a Vegetarian Diet to Meet Protein Needs
Infographic from Penn Medicine
Vegetarian Diet 

It is the position of the Academy of Nutrition and Dietetics that "appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases".

Health Benefits

An appropriately planned vegetarian diet is associated with lower body and fat weight, lower blood pressure, lower cholesterol and a lower risk for heart disease and certain other chronic diseases and conditions.

This may be because people eating a healthy vegetarian diet tend to consume less saturated fat and dietary cholesterol, while consuming more dietary fiber, vitamins, minerals and phytochemicals (phytonutrients).

Protein

People considering vegetarian diets are often concerned about protein.

Fortunately, it is easy for vegetarians (and vegans) to meet the recommendations for protein.

Plant foods that are considered a good source of protein include beans, legumes, nuts, seeds, certain whole grains and pseudo-grains. Nearly all vegetables contain some protein.

Infographic

This infographic from Penn Medicine illustrates 15 foods that are considered to be good sources of protein for vegetarians.  The infographic also includes a chart showing the recommended daily intake of protein based on age and sex.  The DRI (Dietary Reference Intake) for protein is currently 0.8 grams of protein per kilogram of body weight, or 0.36 grams of protein per pound.  However, how much protein each individual needs is based on many factors including age, sex, activity level and health status.




Protein Calculator

This free and easy protein calculator helps you to determine your daily protein intake.

Do Your Research and Consult with a Professional

Before modifying your diet, it is always recommended that you first do your own research and/or consult with a qualified healthcare professional.  This is particularly true if you are pregnant, breastfeeding, elderly, have a medical condition or other health risk.

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