8 What Animal Protein Source Is An Incomplete Protein Even Vegetarians Need to Count Calories

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Even Vegetarians Need to Count Calories

People choose to become vegetarian for various reasons. Some, because they love animals and don’t want to eat them, some for the environment, and others for health reasons. Regardless of the reason, there is a common misunderstanding about vegetarianism. Meatless foods are low in calories. This depends on what the meat-free foods are made from, and if they are adequate proteins.

Calories, and how they fuel and nourish the body should be the focus of every diet. There are many vegetarians with high cholesterol and overweight because they think they are allowed to eat large amounts of protein in any form.

The average adult should consume 45-55 grams of protein a day depending on gender and condition. A 3 oz. Top Sirloin Steak, or three ounces of most meats has about 26 grams (around 175 calories in the example of beef.) This makes it easier for the body to consume enough protein in a meal that includes sour cream on potatoes, and walnuts on dessert. For a vegetarian, even an ovo-lacto vegetarian (eats eggs and dairy,) it takes a higher number of calories to consume the same 26 grams of protein.

A slice of pizza cheese that contains only 7.5 grams of protein, can have up to 300+ calories. For an adult trying to maintain 1,600 to 2,000 calories and 55 grams of protein per day, this takes caution. If you choose not to eat meat, you will have to join incomplete vegetable proteins like beans and rice, or bread and peanut butter in order to maintain a balance of complete proteins in your diet. Calories and carbohydrates can add up quickly this way!

The best way for a vegetarian to stay slim while maintaining a balanced diet is to be aware of protein without going out of your way to make it the main ingredient in every meal. By adding some fruit to your morning cereal, adding tofu to your vegetable and rice dishes, and adding a generous amount of Parmesan cheese to your pasta and marinara, you can easily eat 55 grams of protein per day. You can even eat a large bowl of pasta, crunchy slivered almonds, broccoli, two cups of tofu, smothered in Parmesan cheese and soy sauce for a high protein, low calorie meal.

Here are a few examples of basic foods that show protein and calorie content that I’ve rounded up from various sources to show you how to balance enough protein throughout the day without eating calories. By adding plenty of fruits and vegetables, you can mix and match for a low calorie, adequate protein intake for good health. This is a balanced practice that should be part of every meal, every day.

Brown Rice, 1 c, 5 grams protein, 220 calories

Cheddar Cheese 1/4 c, 7 grams protein, 115 calories

Egg – 1, 6 grams of protein, 75 calories

Pasta, 1 c, 7 grams of protein, 100 calories

Peanut Butter-2 tbsp, 8 grams protein, 190 calories

Tofu, 1/2 c , 10-20 grams of protein, 190 calories

Walnuts-2 tbsp, 3 grams of protein, 80 calories

Whole Wheat Bread-2, 6 grams protein, 140 calories

Yogurt, 1 c, 10 grams protein, 150-250 calories

No matter how healthy the diet you are eating, you have to monitor your calorie intake and output in order to achieve your goals, whether it is to gain, lose, or maintain the weight you want. Calories in – calories out in balance to stay while filling your day with wholesome food. A great book for the average person to dig deeper is The Complete Idiot’s Guide To Whole Foods by Joy Bauer.

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