Discuss how vegetarians and vegans can ensure that they have adequate protein intake

Question

What will be an ideal response?

Answer 1

The protein RDA for vegetarians is the same as for others, although some have suggested that it should be higher because plant proteins are not digested as completely. Lacto-ovo-vegetarian diets that include animal-derived foods such as milk and eggs, deliver high-quality proteins and are likely to meet protein needs. Even vegetarians who adopt only plant-based diets are likely to meet protein needs provided that their energy intakes are adequate and the protein sources varied. The proteins of whole grains, vegetables, legumes, and nuts and seeds can provide adequate amounts of all the amino acids. An advantage of many vegetarian sources of protein is that they are generally lower in saturated fat than meats and are often higher in fiber and richer in some vitamins and minerals.

Vegetarians sometimes use meat replacements made of textured vegetable protein (soy protein). These foods are formulated to look and taste like meat, seafood, or poultry. Many of these products are fortified to provide the vitamins and minerals found in animal sources of protein. Some may be high in salt, sugars, and saturated fats. A wise vegetarian learns to read labels and use a variety of whole, unrefined foods often and commercially prepared foods less frequently. Vegetarians may also use soy products such as tofu to bolster protein intake.