This post is a little bit fig & fennel and a little bit Ironsister.
fig & fennel – Usually my “Thoughts On:” section is about non food related topics. But I feel like I’ve had the conversation 50 times in the last few weeks, people saying things like, oh I can’t cook vegetarian, my husband plays hockey and needs protein. Or, well I’d eat vegetarian, but I work out so I need protein. So I wanted to address the topic of how to eat enough protein from non-meat products. It is, in fact, surprisingly easy to do! We do not eat exclusively vegetarian and I find no need to come up with an appropriate label for how we eat, but I usually cook a meal with meat in it about once a week, and we try to have fish once a week. So we eat mostly plant-based food. My personal motivations are as follows: health benefits, desire to be conscious of the environment, complete disgust of handling raw meat. There is a disgusting amount of animal cruelty out there, but I avoid these concerns by buying meat ONLY from local farms that are organic and provide a reasonable quality of life for their animals. This is a bit pricier, but we eat so little meat that I can afford to do so.
I know there is a substantial move out there among Foodies, which I embrace with a happy heart, to move towards more vegetarian cooking. I have some friends who cook pretty typical meat and potatoes type meals all week but plan a “Meatless Monday” meal. A number of smaller local restaurants I know have vegetarian meals one day a week. This is great because people can order something new, love it, or not, and realize that it’s not hard or intimidating to cook vegetarian.
I’m sure many of you have seen the video floating around Youtube and Facebook, about the benefits of eating less meat. The basic research of the mini doc is this: if everyone in Britain ate ONE less meat based meal per week, it would be the equivalent of taking 50 million cars off the road. This is MAJOR! How much more if all of North America did this?! Cows eat soya, which is unnatural to them and makes them produce more methane and it takes a skillion bags of soya and lots of energy to get ONE beef serving from a cow. Ridiculous.
You’d be surprised at how protein-frenzied and misinformed we are about the topic of protein needs. Here is some interesting info for you, brought to you by IronSister. We just did a workshop on all this stuff so I’m all fired up about it…
NOTE: Ideal body weight does NOT mean how much you should weigh, it is the scientific formula for determining your nutritional needs. Just before everyone freaks out…
Recommended protein requirements: 0.45 grams/kg of Ideal Body Weight per day
Ideal Body Weight for Women: 100lbs for 60 inches + 5 lbs for every inch over 60 inches
Ideal Body Weight for Men: 106 lbs for 60 inches + 6 lbs for every inch over 60 inches
So let’s take a woman who is 5’4″. That means their ideal body weight is 120lbs. 120lbs = 55kilos. 55kilos x .45 = 24.75 grams of protein in food.
Protein Serving size (grams)
Beef, lean 4 oz (24)
Chicken breast 3 oz (24)
Fish 3 oz (16-18)
Turkey, 4 oz (9)
Cheese 1 oz (8)
Cottage cheese, ½ cup (16)
Egg 1 large (6)
Egg white 1 large (4)
Milk, skim 1 cup (8)
Yogurt, plain 8 oz (12)
Peanuts 1 oz (7)
Peanut butter 2 tbsp (8)
Pumpkin seeds ½ cup (20)
Sunflower seeds 1 tbsp (3)
Soybeans, ½ cup (14)
Soymilk 1 cup (8)
Tofu ½ cup (20)
Beans, black ½ cup (8)
Beans, pinto ½ cup (7)
Chickpeas, ½ cup (20)
Lentils ½ cup (9)
Beans, kidney ½ cup (12)
Milk, skim 1 cup (8)
Isn’t that amazing!!!?? It does not take a lot of work to get our needed protein. And look how easy it is to get it in NON meat things! Sprinkle 1/2 cup of sunflower seeds on your salad and voila! almost all you need in a day! Or think of just normal stuff, 2 eggs for breakfast, one glass of milk, peanut butter sandwich for lunch and some kind of beans in your supper = 36. 50% more than you need!!! Please note, these numbers are relevant for active people as well. Unless you are doing some shocking level of physical activity, than the formula is a good guideline for you!
SO my friends…bottom line….eat more vegetarian and help save the world. Don’t forget mommies, YOU are Queen of the Castle, how you cook and how you eat is how your family will follow. Get creative and make some yummy vegetarian things and I bet you barely get any complaining.