From: "Julia Thompson" <[EMAIL PROTECTED]>
> Michael Harney wrote: > > > Every time I bring up anything related to vegetarianism I get pounced on by > > people acting less than civil. I learned that I either have to accept that > > behavior from others or simply not bring up the topic. I don't whine and > > complain that the brin-l isn't my version of utopia where everything I say > > is accepted without any rude replies. I simply post a reply to rude replies > > saying that I will not discuss the topic with them if they are not willing > > to discuss it maturely and rationally. > > Speaking of vegetarianism, I've been wondering for the past couple of > weeks: > > How would you get 100-120 grams of protein per day on a vegetarian > diet? How much of what would you have to eat? Wow, that's a lot of protien. To get that much, and get the full spectrum of protiens, the way to go would be soy. I'm not talking about tofu though. 12 ounces (about 360 g) of tofu (which is 4 servigs worth) has about 25g of protien. That is half of the daily supply needed for an adult, but only 1/4 of the 100g you ask about above (I don't know anyone who can eat 4 tofu bricks per day... even if the person were pregnant and ravenously hungry). Textured Soy Protien (AKA TSP or TVP - V standing for vegetable) is very concentrated and has about 56g of protien per serving (a serving is listed as 3.5 ounces or about 105g before re-hydration as TSP is usually bought dehydrated). It can be prepared a variety of ways for very different flavors, so there is no lacking on variety. Additionally, TSP varieties are available that have the sugars that some people find hard to digest removed. Another option for high protien sources is wheat gluten, which has 22 g per serving. It is harder to prepare than TSP, and I am not sure if Wheat gluten has the full spectrum of protiens that humans need. Additionally, if someone has an alergy to wheat, wheat gluten is *deffinately* a bad idea. Nutritional Yeast can also be added to foods as a suppliment. By weight, Nutritional Yeast is 50% protien, so 2g has 1g of protien (full spectrum), though I have heard it reccommended that a person limits their consumtion to about 20g per day, so that can only boost about 10g of protien. Soy milk can also be consumed for a little more protien. The brand I buy has 7g per 8 oz (240ml) serving. A variety of veggie burgers, veggie sandwich slices, and veggie dogs are on the market, and available in some well stocked supermarkets (not just specialty stores), and contain a good amount of protien per serving. > I have a couple of books on pregnancies with twins or higher-order > multiples. The one that goes into the nutrition issues more thoroughly > basically said that you'd need to start eating meat for the duration of > the pregnancy to get enough protein. A review of that book on > amazon.com took the author to task for this. So, I'm wondering, what > would be a good vegetarian diet plan that included this quantity of > protein? I would say TSP would be the way to go. Maybe for more variety, a person can have one serving of TVP per day as part of one meal, then a couple servings of Soy Milk durring the day, and for the remainder a bowl of pinto beans and rice with some nutritional yeast sprinkled on it, a couple veggie burgers, a couple sandwiches with veggie slices, a couple veggie dogs, or some stirfried veggetables with tofu as another meal. I would recommend running the idea past an open-minded doctor first though. > (As for the iron and the calcium, the two other most important things, > at least according to the nurse I'm seeing weekly at the perinatal > group, I'm taking an iron supplement now, and monitoring my calcium > intake and making up what I need at the end of the day with > calcium-fortified orange juice and/or a calcium supplement. The > supplement is a little icky, so I try to get more calcium at lunch, in > afternoon snacks, and at dinner, so I don't end up needing to drink a > quart of juice or take 2 of the supplement things at the end of the > day. I need 180% of the normal USRDA for calcium. And since calcium > and iron each interfere with the absorbtion of the other, I do the big > iron intake in the morning and the calcium later in the day.) Broccolli, Calliflour, and many other vegetables are high in calcium. Spinach and other green, leafy plants are particularly high in iron. Also, agar agar (yes, the same stuff that is used as a base for growth mediums for bacteria in petri dishes), which is derived from seaweed and can be used as a gelatin substitute, is exceptionally high in iron. Nothing vegetable is high in B-12 though, so I recommend a sub-lingual B-12 suppliment. Preferably one where the B-12 is in the form of cyanocobalamin, which is derived from microbial, not animal, sources. Michael Harney [EMAIL PROTECTED] "Man had always assumed that he was more intelligent than dolphins because he had achieved so much... the wheel, New York, wars, and so on, whilst all the dolphins had ever done was muck about in the water having a good time. But conversely the dolphins believed themselves to be more intelligent than man for precisely the same reasons." - Douglas Adams _______________________________________________ http://www.mccmedia.com/mailman/listinfo/brin-l
