Forums: September 2010 Kickstart Forum Archive: Protein & Calcium ???......
Created on: 09/17/10 11:17 PM Views: 1919 Replies: 9
devasha Joined: 09/12/10 Posts: 36	Protein & Calcium ???...... Posted Friday, September 17, 2010 at 11:17 PM Can you please tell me what you eat for protein. I eat the almond milk, nuts, & veg. What else will make sure that I don't lack these two important ingred. Thanks Devasha
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theodore Joined: 09/16/10 Posts: 643	RE: Protein & Calcium ???...... Posted Saturday, September 18, 2010 at 6:00 AM Devasha One of my favourite foods is sunflower butter. Not the margerine-style concoction made from sunflower oil, but actual sunflower butter / paste which is the sunflower equivalent of peanut butter. I believe it is an excellent source of protein AND calcium. I'm not sure how it scores on the fat chart though. Best check with the experts. Best regards Never make assumptions. You'll end up being an A**, and the UMP will TION you. -- Coach Smiley -- Fresh Prince of Bel Air
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Susan Levin Joined: 12/26/09 Posts: 1191	RE: Protein & Calcium ???...... Posted Saturday, September 18, 2010 at 9:00 AM Whole grains! There is so much protein in grains we tend to overlook that source. For example: I had pasta for dinner last night. I just looked at the side of the box - there are 7 grams of protein per 3/4 cup dry pasta. Eight servings in a box. I ate half the box! So that means in the pasta alone (there were beans and vegies in it too) I consumed 28 grams of protein!! Susan Levin, MS, RD PCRM Director of Nutrition Education
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Susan Levin Joined: 12/26/09 Posts: 1191	RE: Protein & Calcium ???...... Posted Saturday, September 18, 2010 at 9:05 AM As for calcium. My major sources are fortified plant milks (same amount as calcium as cow's milk), tofu, legumes, and GREENS. Greens have the most absorbable form of calcium. Sixty percent of the calcium in kale, for example, is absorbable vs. 30 percent in cow's milk. Plus no animal protein to zap the calcium in your bones! Susan Levin, MS, RD PCRM Director of Nutrition Education
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LaniMuelrath Joined: 12/30/09 Location: California Posts: 557	RE: Protein & Calcium ???...... Posted Saturday, September 18, 2010 at 11:12 AM devasha wrote: Can you please tell me what you eat for protein. I eat the almond milk, nuts, & veg. What else will make sure that I don't lack these two important ingred. Thanks Devasha Excellent responses from Susan - they tell the story! Here are some very informative articles from Dr. McDougall that help as well. In terms of the protein and calcium concern. Protein (several listings) When Friends Ask, "Where do you get your Calcium?" Lani Lani Muelrath, M.A. CGFI, CPBN the Plant-Based Fitness Expert McDougall Health & Medical Center 5 Minute Fitness & Plant-based Blueprint www
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devasha Joined: 09/12/10 Posts: 36	RE: Protein & Calcium ???...... Posted Saturday, September 18, 2010 at 11:56 AM Thank you
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jmyers1050 Joined: 12/31/09 Location: Arizona Posts: 43	RE: Protein & Calcium ???...... Posted Saturday, September 18, 2010 at 2:36 PM Let's not forget the bean group! 1/2 cup of edamame (soybeans) has 11 grams of protein and 131 mg. of calcium and small white beans have 8 gms. of protein and 65 mg. of calcium So many of the foods included on a vegan diet include protein and calcium that you are getting a little from almost everything you eat. It adds up to plenty in a day as long as you eat a variety of foods and enough to meet calorie needs. If you are interested in a vegan cookbook emphasizing calcium, look for CalciYum by David and Rachelle Bronfman. For example their chunky chili recipe made with tofu, black beans, and garbanzos has 311 mg of calcium/serving.
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oiselle2000 Joined: 09/18/10 Posts: 2	RE: Protein & Calcium ???...... Posted Saturday, September 18, 2010 at 8:20 PM Beans & whole grains!
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mollyhorn Joined: 03/03/10 Location: Fort Worth, TX Posts: 582	RE: Protein & Calcium ???...... Posted Saturday, September 18, 2010 at 10:47 PM Hi devasha, This might help: http://www.vrg.org/nutrition/protein.htm http://www.cancerproject.org/ask/protein.php http://www.vrg.org/nutrition/calcium.htm Molly Horn
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Bugsmom Joined: 09/13/10 Posts: 2072	RE: Protein & Calcium ???...... Posted Sunday, September 19, 2010 at 7:35 PM We do lots of whole grains and beans which gets us plenty of protein, with the occasional handful of nuts or a bit of nut butter. One thing that you might check (if you haven't already) is how much protein you actually NEED. The typical SAD-trained person assumes that they need way more than they actually do. Way back when (some 4 or 5 years ago now I guess), I did some checking as we were heading from omnivore to vegetarian. Then I tracked our eating for a couple weeks (based on my intake and then extrapolated to hubby and son). Without any special focus on protein, we easily got what we needed from beans, grains, nuts and yes at that time cheeses. But even on days when there was no cheese in what we ate, we still got plenty of protein. --Deb
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