Vegetarian Sources How to make them complete!

When you’re a vegetarian, it’s really important to make sure you get enough protein in your diet. This means ‘complete’ proteins that contain all the essential amino acids that are required for optimal health and wellbeing.

Sources of ‘complete’ plant based proteins Vegetarian sources of animal proteins Soya beans & products e.g. soya milk, tofu, tempeh Free range eggs Hemp Dairy products Quinoa Although these are good protein sources, avoid relying Amaranth solely on these, make sure to include complete and Buckwheat combined plant proteins in your diet. Micro algae such as chlorella & spirulina Protein combining

Combine your proteins from any 2 of these 3 groups, examples are listed

Whole Grains Nuts & Seeds Legumes Brown rice Sunflower, sesame, hemp & Chickpeas pumpkin seeds Barley Seed sprouts Lentils Corn Almonds Peas Millet Walnuts Black eye beans Oats Cashew nuts Kidney beans Wholegrain pasta Nut butters Bean sprouts Wholegrain bread

Examples of combination examples Remember! Beans on wholegrain toast Although combining your plant proteins within a 48 hour Rice or millet with vegetable & bean curry period is sufficient for the body to put them together, if Chickpea humus on rye cracker you combine within a meal, it is easier to remember and Stir-fry or steamed veg with rice noodles & cashew nuts ensure and you can increase protein usability by 30%. Many traditional food combinations, which have been staples in cultures with vegetarian diets, such as rice and lentils and bean & tortillas, naturally combine all the essential amino acids. Each of the following servings provide at least 4 – 6g of How much protein should I consume in a day? protein: ½ cup cooked beans, peas or lentils Aim for at least your own body weight in grams every ½ cup tofu or tempeh day. 2 tblspn nut butter e.g if a woman weighs 65kg, she should consume at least ¼ cup nuts 65g of protein every day. 2 tblspn tahini

How much protein is in vegetarian foods?

Protein in Raw Nuts and Seeds Protein Protein in Beans (1 cup) Protein (shelled – ¼ cup) Grams Grams Almond 7 Adzuki 17 Brazil nut 5 Anasazi 15 Cashew 4 Black Beans 15 Chestnut 1 Black-eyed Peas 14 Coconut (shredded) 2 Cannellini (White beans) 17 Hazelnut 5 Cranberry Bean 17 Flax seed 5 Fava Bean 13 Macadamia 2 Chick Peas 15 Peanut 8 Great Northern Beans 15 Pecan 2 Green Peas, whole 9 Pine nut 4 Kidney Beans 15 Pistachio 6 Lentils 18 Pumpkin seed 7 Lima Beans 15 Sesame seed 7 Mung Beans 14 Soynut 10 Navy Beans 16 Sunflower seed 8 Pink Beans 15 Walnut 5 Pinto Beans 14 Soy Beans 29 Split Peas 16 Protein in Grains (1 cup) Protein Protein in Soy Products Grams Amaranth 7 Product Serving Protein Size Grams Barley, pearled 4-5 Tofu Medium to Firm 85g 7-12 Barley, flakes 4 Tofu Soft or Silken 85g 4-6 Cornmeal (polenta, coarse) 3 Tempeh 115g 12-20 Millet, hulled 8.4 Protein in Nut Butters Oat, Groats 6 Nut/Seed Protein Oat, bran 7 (2Tblspn) Grams Quinoa 5 Almond 5-8 Rice, brown 3-5 Cashew 4-5 Rice, white 4 Peanut 7-9 Rice, wild 7 Sesame Tahini 6 Rye, flakes 6 Soy Nut 6-7 Couscous, whole wheat 6

Barr SI , Chapman GE . Perceptions and practices of self-defined current vegetarian, former-vegetarian and nonvegetarian women . Journal of the American Dietetic Association . 2002;102:354–360 Rajaram S , Sabate J . Health benefits of a vegetarian diet . . 2000;16:531–533 Key TJ , Thorogood M , Appleby PN , Burr ML . Dietary habits and mortality in 11,000 vegetarians and health conscious people (Results of a 17 year follow up) . British Medical Journal . 1996;313:775–779