Food News Group

Protein

It is very easy for a vegan diet to meet the recommendations for protein as long as calorie intake is adequate. Strict protein planning or combining is not necessary. The key is to eat a varied diet.

Almost all foods except for alcohol, sugar, and fats provide some protein. Vegan sources include: lentils, chickpeas, tofu, peas, peanut butter, soy milk, almonds, spinach, rice, whole wheat bread, potatoes, broccoli, kale...

For example, if part of a day's menu included the following foods, you would meet the Recommended Dietary Allowance (RDA) for protein for an adult male:

• 1 cup oatmeal, 1 cup soy milk
• 2 slices whole wheat bread, 1 bagel
• 2 Tablespoons peanut butter
• 1 cup vegetarian baked beans
• 5 ounces tofu, 2 Tablespoons of almonds
• 1 cup broccoli, and 1 cup brown rice.

Vitamin D

Vitamin D is not found in the vegan diet but can be made by humans following exposure to sunlight. At least ten to fifteen minutes of summer sun on hands and face two to three times a week is recommended for adults so that vitamin D production can occur. Food sources of vitamin D include vitamin D-fortified orange juice and vitamin D-fortified soy milk and rice milk.

Following are some good sources of calcium:

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    Soy or rice milk, 
 	commercial, calcium- 
 	fortified, plain		   8 oz	     200-300 mg 
  
    Collard greens, cooked                  1 cup     357 mg 
  
    Blackstrap molasses                     2 TB      400 mg 
  
    Tofu, processed with  
         calcium sulfate                    4 oz      200-330 mg 
  
    Calcium-fortified 
 	orange juice			   8 oz	     300 mg 
  
    Tofu, processed with  
         nigari		                   4 oz      80-230 mg 
  
    Kale, cooked				   1 cup     179 mg 
  
    Tahini				   2 TB      128 mg 
  
    Almonds                                 1/4 cup   89 mg 
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