First, let's talk about protein. What is it? What do we use it for and how much do we need?
Proteins are molecules made up of amino acids. They are important for many reasons like: Helping your hair grow and stay healthy, they make up part of our DNA, keep our bones strong, and helping us stay as healthy as possible!
So you can see that it is important to get protein in your diet, but how much? The recommended amount of protein for adults is 46 grams for women and 56 grams for men. Depending on a person's level of activity, they might need more than that.
What happens if you get too much protein, or too little? If you are low in protein you might have brittle hair and nails, fatigue, constipation, skin rashes, and muscle weakness. Over abundance of protein migh cause weight gain, stomach irritation, dehydration, and kidney problems. Like everything, protein needs to be comsumed in moderation. Not too much, but not too little either!
Most people get their protein from animal products like meat, fish and eggs. However, this tends to lead to an over dose of protein. A 6 oz steak as about 42 grams of protein, a chicken breast has around 30 grams, tuna has 40 grams per 6 oz, one egg has 6 grams and one cup of milk has around 8 grams. By the time you have eggs and milk for breakfast, chicken or tuna for lunch and a steak or hamburger for dinner, you've gotten way more protein than you need!
Vegans don't eat any animal products, so how do we get our protein? Or how does someone who wants to limit their meat intake get enough protein to stay healthy? Its actually very simple!
1. Nut Butters- 8 grams of protein per 2 TBS
2. Oatmeal- 6 grams per cup
3.Beans- 15 grams per 180 gram serving
4. Nuts and Seeds- 6 grams per handful
5. Spinach- 5 grams per 180 gram serving
6. Cauliflower and Broccoli- 5 grams per 180 gram serving
7. Quinoa- 8 grams per cup
8. Peas- 8 grams per cup
9. Tofu- 25 grams per serving
10. Nutritional Yeast- 12 grams per 3 TBS
There are also things like Vegan Protein Powders, Portein Bars and Cookies, and other more processed foods that contain added protein. If you are interested in finding a vegan option, make sure that it doesn't contain Whey Protein or just Whey. This is a product made from milk.
Those are just 10 of the thousands of options we have for non-meat sources of protein. Think about it for a minute. If you had oatmeal with peanut butter for breakfast, a quinoa and bean salad for lunch, a handful of nuts for a snack, and roasted cauliflower and broccoli with some tofu and spinach for dinner thats more than enough protein for an adult man! ( the total comes into around 78 grams of protein). See how easy that was? You don't have to try hard at all to get in enough protein to keep your body fit and healthy!
I challenge you to try it for yourself and see how easy it really is to get in protein and not comsume so many(if any) animal products! It can be a fun and healthy challenge to change the way you look at protein forever!
I hope this post has been helpful to you! I hope to be in the kitchen this week and create some more recipe post for you, so be on the look out for those!
Please share this post with your friends and family and over social media to help the whole world become a healthier place!
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I post every Friday!
Stay Healthy, Happy and Laughing!
H. Banana
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