Are You Getting Enough Protein? Probably.

“But where do you get your protein?” Anyone following a plant-based or primarily plant-based diet will get this question inevitably and as a parent raising mostly plant-based kids, I've been questioned on this for my children as well. People who eat animals are really worried about how vegetarians and vegans get their protein, and yet, protein deficiency in the US is almost nonexistent, regardless of diet. (1)

While people tend to think of animal products as the easiest source of protein, evidence shows that plant protein is actually the most healthy. A study in 2020 showed that replacing red meat with plant-based proteins like beans, nuts, and soy may be associated with a reduced risk of coronary heart disease, and a reduction in the risk of death from heart disease.

The fitness industry really likes to hype up protein, and it certainly has healthy benefits, including the following:

• Increase recovery from exercise or injury

• Assist in making hormones & enzymes

• Add satiety to meals

• Build lean muscle/reduce muscle loss

• Can help increase metabolism

But are you protein deficient? Probably not.

So how much protein do you need?

• Sedentary adult: .8 grams X kg of bodyweight

  • ex: 165 lb adult = 60 grams

• Active adult: 1.1-1.5 grams X KG of bodyweight

  • ex: 165 lb adult = 81 - 111 grams

• Weight training/Endurance athlete: 1.2-1.7 grams X kg of bodyweight

  • x: 165 lb adult = 88- 125 grams
    

Most adults fall somewhere between sedentary and active, and tend to overestimate their needs or underestimate how much they’re already eating. If you want to see what a full day of of plant-based eating looks like check out my other post here.

One additional note on protein powders - I’m not against these products in theory, and they definitely have their place. I use protein powders myself to give myself a boost when I’m in a hurry or want to make my own protein bars, but most diets full of whole foods don’t need to be supplemented significantly with these products and often these are loaded with extra sugar, artificial sweeteners or can cause digestive issues. Additionally, the FDA does not regulate protein powders, and one study found that many protein powders on the market included toxins like lead, arsenic, BPA, and pesticides.

Are you surprised by these numbers? Do you think you get enough protein? Are you surprised to see how easy it is to hit your protein needs on a plant-based diet?

#thenourishedway #plantbased #vegan #protein #plantbasedprotein

Resources

1. https://www.pcrm.org/good-nutrition/nutrition-information/protein#:~:text=Protein%20deficiency%20is%20almost%20unheard,get%20more%20than%20enough%20protein.

2. https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-proteinpowders#:~:text=It%20may%20be%20high%20in,unhealthy%20spike%20in%20blood%20sugar.

Eat the Rainbow! 🌈

I talk a lot about eating the rainbow with my clients - why? It's the the easiest way to make sure you get a variety of nutrients, plenty of fiber, have more energy, feel better and have better digestion, not to mention its a lot of fun! It's so easy, in fact, in school I even created a program for grade school kids on how to eat more plants which included a rainbow chart. If kids can do it - so can you!

Each color brings unique nutrients, so shoot to get at least a new color every day or the whole rainbow each day, whatever works for you. It’s good to know most plants also provide fiber and antioxidants to support better gut health and overall immunity so you can't go wrong with any of the choices on this list!

❤️ Red

These foods are packed with Vitamin A (beta carotene), vitamin C, manganese for eye and heart health and often have lycopene which may help fight cancer

Where to get them? Beets, tomatoes, bell peppers, raspberries, strawberries, rhubarb, apples, cherries

🧡 Orange

These foods are superstars known for their vitamin C, vitamin A and folate, calcium, potassium, and thiamine for immune health and eye health. Pair these with iron rich foods for better absorption

Where to get them? Oranges (duh), sweet potatoes, carrots, pumpkins, nectarines, peaches, bell peppers

💛 Yellow

Packed with B6 and potassium these fruits and veggies can help with muscle cramping and digestion and they're also rich in magnesium and vitamin A

Where to get them? Bananas, lemons, summer squash, bell peppers

💚 Green

Green veggies and fruit are a must have in any rainbow diet. They are packed with antioxidants, vitamin K, magnesium, nitrates, calcium and folate, essential for immune, cell and heart health

Where to get them? Leafy greens, celery, cucumber, broccoli, green beans, bok choy, asparagus

💙 Blue

Some of the prettiest, blue plants are rich in manganese and vitamins C and K for supporting immune support and bone health

Where to get them? Blueberries, blackberries, grapes, elderberries, blue cauliflower and carrots

💜Purple

Be a purple plant eater! These are packed with potassium, B vitamins and vitamin C, antioxidants to support healthy cholesterol and blood pressure. The purple color also means anthocyanins which help protect blood vessels and helps protect collagen

Where to get them? Plums, eggplants, grapes, cabbage

⚪️ White - Yes, white is in the plant rainbow :) These guys are full of riboflavin, vitamin C, vitamin D and selenium for inflammation. They also contain allicin, a compound that helps protect against heart disease and lowers LDL and increases HDL cholesterol.

Where to get them? Garlic, onion, cauliflower, leeks

It can be hard to find some of these in the winter, depending on where you are but, remember, canned and frozen foods are just as nutritious as their fresh counterparts, so make sure to hit up the frozen aisle too!

Can you get some added color in your diet? What color will you get today? Which one is your favorite?

How to Eat More Plants

Ok, everyone can eat more plants. Yes, you. And maybe even me.

Why should you eat more plants? Well, for starters, whether you follow a plant-based diet or not, eating more vegetables, fruits, grains, and nuts can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower the risk of digestive problems, help balance blood sugar, reduce the risk of depression and stabilize weight. Are you sold yet?

Let's have a quick reality check, shall we?

The USDA recommends 5-9 servings of fruit and vegetables per day. Think you're getting there? You probably aren't. On average, only 14 percent of American adults consume at least 2 servings of fruit and at least 3 servings of vegetables daily.

What is exactly is a serving? Here are some examples.

Alright, before you start thinking this is overwhelming, here are some easy ways to incorporate more plants throughout your day that you might not have thought of.

Veggies with breakfast - Yah, just trust me

• Add shredded zucchini, carrot, or cauliflower rice in oatmeal - add some cinnamon and you wont notice I promise

• Veggie omelet or tofu scramble (seriously, throw anything you want in here)

• Breakfast Salad (check these out!)

Plants + Dip - It still counts even if you cover it in dip

• Especially in summer - consider this a no heat dinner

• Any fruit + nut/granola/seed butter

• Any fruit + plant-based yogurt + cinnamon or cardamom

Smoothies- this one is a super-easy way to pack in a lot

• Add frozen cauliflower rice or broccoli - you won't even know they are there

• All the fruit (banana, berry, frozen mango & pineapple)

• Leafy Greens - spinach is pretty neutral if you're hesitant about flavor

Veggie Swaps - No I don't think cauliflower = rice

• Maybe try adding cauliflower rice to your regular rice

• Try kale or cauliflower gnocchi

• Veggie zoodles (zucchini, sweet potato or carrot)

Just add more - what are you already eating that could use more veggies?

• Add zucchini, sauteed spinach + onion to your pasta or lasagna

• Sneak it into sauces (see my spinach pesto)

• Snacking on veggies? Try something new or add more to your salad or roast something new

Swap Grains - Yes grains are plants but try eating them whole versus processed

• Yes grains are plants but try eating them whole versus processed

• Oatmeal or quinoa porridge for breakfast

• Brown rice for dinner

Plant Fats - Plant-based fats have a lot of benefits compared to saturated animal fats

• Add nut butter instead of butter

• Throw hemp seeds and flax in your oatmeal and smoothies

• Make some chia pudding - and better yet - top it with some fruit!

So there you go - now you have no excuse to not get at least one more serving of plants in your diet, starting tomorrow.

Shoot me a message if you need any help with figuring out a way to make this happen - I'd love to work with you!

#nourishedwaynutrition #plantbased #eatmoreplants #wellness #nutritionist