Got Protein
America’s got a protein obsession there is no doubt about that. Do we all really need huge amounts of protein daily and how much is recommended? What can you do about protein consumption on a plant-based diet?
The balance to this equation is making great and healthy protein choices on a regular basis. If you’re eating a well-balanced plant-based diet and getting a good variety of vegetables, greens, legumes, beans, nuts and grains you should be getting plenty of protein.
I found a great infographic on this subject at http://kriscarr.com/blog-video/my-crazy-sexy-guide-to-plant-based-protein/.
Here’s a good guide of how much protein you can get from various plant-based sources:
Lentils 1 cup = 18 grams
Legumes 1 cup = 14.5 grams
Hemp Seeds 3 Tablespoons = 10 grams
Quinoa 1 cup = 9 grams
Tofu 3 ozs = 9 grams
Almonds (Raw) ¼ cup = 8 grams
Sunflower Seeds (Raw) ¼ cup = 7 grams
Broccoli Chopped (Raw) 1 cup = 6 grams
Chia Seeds 2 Tablespoons = 6 grams
Kale Chopped 2 cups = 4.5 grams
Forks Over Knives – The Cookbook: Over 300 Recipes for Plant-Based Eating All Through the Year
And a great way to calculate how much protein you need is to take your “P” value X body weight.
P Values:
0.43 for kids age 4-13
0.39 Adolescents Age 14-18
0.36 Adults (moderately active)
So the sum of “P” X your body weight = your daily requirement for protein in grams.
Healthy Blessings,
Sandy
Resource: Kriscarr.com
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