Meat, Fish, Eggs and Other Alternatives
by Maxine Stinton, BBC Health

Protein Combining for Vegetarians and Vegans

Because plant foods only contain some but not all of the protein elements needed by your body, they need to be mixed together to ensure your good health.

Vegetarians

Foods such as eggs, nuts, seeds, beans, pulses, vegetable protein foods and soya products all contain protein. Plus, there are small amounts in grains and dairy products. It's quite easy to combine 2 or 3 of these to make sure you're getting enough protein. Here are some ideas for tasty combinations:

• Bran flakes with milk and sunflower seeds (grain + dairy product + seed)
• Grated cheese and baked beans on toast (dairy product + bean + grain)
• Egg-fried rice with chick peas (grain + egg + pulse)
• Yogurt dip with aubergine curry and naan (dairy product + grain)

Vegans

If you're vegan and don't eat dairy products or eggs, there's no reason to feel limited. Here are some ideas:

• Muesli with nuts, seeds and soya milk (nut + grain + seed + soya)
• Tomato and lentil soup with bread (pulse + grain)
• Stir-fried tofu, vegetables and rice (tofu + grain)

How Much Is Enough?

Health professionals recommend that protein makes up 10-15% of your diet. They suggest that adult males eat 55.5g of protein every day and adult females eat 45g every day.

In real terms, eating a moderate amount of protein - in one or two meals every day - should give you all the protein you need.

The need to eat it daily is worth emphasising because your body can't store protein - you can't stock up on it by bingeing on protein once a week. Simply eating a variety of foods every day is all you need to do.

Nutrition Disclaimer: The recommendations given are based on RNIs (Reference Nutrient Intakes) issued by the UK Department of Health. These RNIs are considered to provide an adequate nutrient intake for the majority of the population. The RNIs we use are applicable to healthy adults. Where the RNI is unavailable, we use the government's 'safe intake' recommendation. For more information about dietary recommendations and nutritional requirements, visit the British Nutrition Foundation's website at www.nutrition.org.uk.

Article: bbc.co.uk