Protein for Vegetarians

Q: I am currently eating a vegetarian diet. How much protein do I need daily, and what other nutrients do I need to replace what I am not getting from meat? -Janette

A:Use this formula to determine your daily protein needs: Current weight (in pounds) ÷ 2.2 = ________ kg x 0.8 grams = __________ grams of protein. Good plant sources of protein include nuts, seeds, beans, and avocado. Aside from protein, the nutrients vegetarians must be sure to include are calcium and vitamin B12. Food sources of calcium include almonds, tahini (hummus is made from tahini), steamed greens, broccoli, and fortified ‘milk' beverages (like soy or almond milk). Although this vitamin is found in some plant foods, the body can only absorb vitamin B12 from animal sources. Unless you are following a vegan diet that restricts animal by-products, B12 is available from yogurt, cheese, milk and eggs. If you choose to avoid these foods, take a sublingual (under the tongue) B12 supplement regularly.