Hard to believe that when I wrote my previous post on how to get sufficient protein in your diet, I forgot to include protein powder! This might sound like something that only bodybuilders and weight lifters use, but every day folks like us can use it too. In fact, many nutritionists recommend it, especially if you are vegetarian or vegan.
A large can of protein powder can typically be found in the health food section of your supermarket, and can cost you anywhere between $12 and $25. This is not cheap, but think of it as an investment. The can usually contains enough to last you for months and months, depending on how often you use it. You can add it to all kinds of things, such as:
Milk in your cereal
A shake or smoothie
A bowl of oatmeal
Pancake or cake batter
Sauces
As a vegetarian, I am constantly concerned about getting enough protein. I have also done a lot of research into the subject. Yet the recommended foods and supplements are not just helpful for vegetarians – anyone can benefit from getting the right amount of protein each day. According to the Recommended Daily Allowances, most adults should be consuming between 45 and 56 grams of protein each day (depending on age and sex). Paying attention to your protein intake based on food labels and such will give you a quick answer to whether or not you are meeting your targets, and if not, here’s how you can start.
- Meat- This is a no-brainer, but meat-eaters who are not eating enough protein should stock up on lean meats in order to meet their target intake. Vegetarians, go for the fake meats. They come as “sausages”, burgers, cold cuts, chili, ground “beef” and “chicken” nuggets, and are usually fortified with protein.
- Fish – Again, fairly obvious. Some vegetarians allow themselves to eat fish, and if you are one of them, stock up. Those omega fatty acids are great for your brain.
- Nuts – Go for raw nuts without salt. They still taste delicious and give you a protein/healthy fat boost without high sodium.
- Dairy products – Choose low-fat or fat-free milk, cheese, yogurt and sour cream if you can.
- Soy products – Tofu, soy nuts, soy milk, etc. are generally considered vegetarian staples, and they are delicious.
- Beans and legumes – You can cook these or throw them in a soup or salad. They are pretty versatile.