Vegetarianism and ProteinBy: Audrey Rouse

Meat based vs. Plant based Diets

Most People in the United States have meat based diets Generally get enough

protein

Vegetarians, specifically vegans do not consume any animal products at all Very at risk for

deficiency

Protein

20 amino acids make up proteins 9 of these are essential

Recommended every diet 10-35% protein

Animal products are complete proteins

Non-animal are incomplete proteins

Essential for: Growth of tissue Energy Immune system

Problem (Meat or Deficiency)

• Deficiency: • Kwashiorkor (extreme)

• Loss of muscle mass

• Fatigue

• Trouble recovering and rebuilding damage

• Inadequate intake due to only incomplete proteins

• Vegetarians, particularly vegans are very at risk

• Eating meat is best source of protein

Mediation (Lacto-ovo Vegetarianism)

Eggs Complete proteins Whole egg contains 6g protein Contain fat and cholesterol

Milk (diary in general) 1 cup of milk contains 8g protein 8-ounce yogurt contains ~11g

protein Nonfat and low-fat varieties best

Supplements

Works Cited

"Protein." Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 04 Oct. 2012. Web. 08 Apr. 2013. <http://www.cdc.gov/nutrition/everyone/basics/protein.html>.

 "Tips for Vegetarians." Www.ChooseMyPlate.gov. United States Department of Agriculture, n.d. Web. 08 Apr. 2013. <http://www.choosemyplate.gov/healthy-eating-tips/tips-for-vegetarian.html>.

 Kaneshiro, Neil K., MD,MHA. "Kwashiorkor: MedlinePlus Medical Encyclopedia." U.S National Library of Medicine. U.S. National Library of Medicine, 22 Mar. 2013. Web. 08 Apr. 2013. <http://www.nlm.nih.gov/medlineplus/ency/article/001604.htm>.

 "Vegetarian Diets." Www.heart.org. American Heart Association, 28 Jan. 2013. Web. 08 Apr. 2013. <http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Vegetarian-Diets_UCM_306032_Article.jsp>.

Porter, Lisa. "Egg Protein Levels." LIVESTRONG.COM. Demand Media, 14 June 2011. Web. 08 Apr. 2013. <http://www.livestrong.com/article/470871-egg-protein-levels/>.