Protein Requirements in a Vegetarian Diet
According to the Recommended Dietary Allowances (RDA), the ideal amount of protein intake should be between 0.8 - 1 grams per kilogram of our weight, be it vegetarians or non-vegetarians. While it is easy for non-vegetarians to fulfill their protein intake, vegetarians generally wonder what should they do or eat, as they don't have much options. But that is incorrect. Apart from meat, fish, and eggs, there are many other vegetarian food options that can cater the needs of your daily protein effectively. There are foods like soybeans, kidney beans, almonds, tofu, brown rice, oatmeal, peanuts, whole wheat that are more than enough to give you your daily protein intake. So if you are a vegetarian and you weigh 70 kilograms, then you must consume at least 56 grams of protein in your daily diet. Mentioned below is the chart indicating the recommended values for daily protein intake of protein. Have a look.
|Recommended Dietary Allowance of Protein|
|Age Group||Values in Grams|
|Kids between 1-3 years of age||13|
|Kids between 4-8 years of age||19|
|Kids between 9-13 years of age||34|
|Females between 14-18 years of age||46|
|Males between 14-18 years of age||52|
|Females more than 19 years old||46|
|Males more than 19 years old||56|
The aforementioned values of daily protein intake is recommended by the RDA, therefore, you can always get these values by eating protein rich foods. For example, having a cup of oatmeal and soy milk in the morning would give you 13 grams. For lunch, having 2 slices of whole wheat bread and 1 cup of baked beans would give you approximately 17 grams. If you want to munch on some snacks in the evening, eat some healthy crackers or munch on some almonds. And finally a dinner with some tofu or brown rice and other protein rich food like broccoli would suffice your daily need of protein.
Make sure that you eat a lot of fresh vegetables which are high in protein to get the required amount of proteins in the body. There are certain amino acids that are present in some food items that are not present in others. For example, there are certain amino acids present in rice which are not present in beans. So try to include different food items in your diet so that you get all the different types of amino acids. Take care, stay healthy, and your body and mind will reflect the same!