Ask the Dietitian: Protein

Q: Can I get enough protein from plant foods?

Ginny Messina, R.D.: With the exception of fruits and fats, all plant foods—beans, nuts, seeds, grains and vegetables—provide protein. Eating a varied diet of plant foods will easily provide plenty of protein as long as you’re meeting calorie needs. It’s important to make sure that you include legumes (which include beans, soyfoods and peanuts) in your vegan diet to ensure adequate intake of all of the essential amino acids. If you’re eating a varied diet that includes at least 3 servings per day of legumes, you’ll meet needs for protein and all of the amino acids you need. If you’re on a low-calorie diet to lose weight, add another serving of legumes to your daily intake since protein needs increase during weight loss. 

More protein info:

A Vegan Nutrition Primer

Meeting Protein Needs

Why Vegan Diets Need Beans

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