As my family is preparing for lent this year the biggest discussion
is what each of us would like to give up. Last year we gave up meat with a loop
hole where the boys could eat anything when we ate out. This year around the
table Damian asked if we could do it again without cheating. I try to say yes
when I am able so that it doesn't sting too bad when I have to say no. We all
agreed to give up meat for lent which starts February 22 and ends on Easter
Sunday which is April 8. This year it is important to us because on Holy
Saturday (the day before Easter) we will be confirmed into the church. I think
after almost three years of Mass we are ready to make the commitment.
Really this post is about protein. I get asked about protein a lot because there
is a misconception that protein only comes from animals. Although meat has the
densest amount protein per unit it is not the only way to make sure you are
getting enough. Here is the link to what the CDC recommends for daily protein intake http://www.cdc.gov/nutrition/everyone/basics/protein.html the chart below is from the CDC. It was easier to follow than the USDA's chart. I highlighted the values my family needs.
| Recommended Dietary Allowance for Protein | |
|---|---|
| Grams of protein needed each day | |
| Children ages 1 – 3 | 13 |
| Children ages 4 – 8 | 19 |
| Children ages 9 – 13 | 34 |
| Girls ages 14 – 18 | 46 |
| Boys ages 14 – 18 | 52 |
| Women ages 19 – 70+ | 46 |
| Men ages 19 – 70+ | 56 |
We eat farm fresh eggs that come from grass fed chickens. One egg
has 6g which is about 12% of the daily protein that is recommended. Here is a great link to a family farm that explains the benefits of grass fed, free range chickens. Plus to be totally honest this is where I buy my beautiful eggs. http://www.hansonfamilyfarm.com/eggs.html They have a lot of great information on the benefits of grass fed animals too. I recomend that you check them out and then maybe find a local farm that can help you, while you help them.
1/2 a cup of dried oatmeal contains 5g of protein. Peanut butter has 7g of protein in two tablespoons. Milk has 8g in an 8oz serving. One slice of whole wheat bread has 4gs of protein. For 1/4 cup of beans it ranges from 7g-9g depending on the type of bean. I only looked at about 4 kinds of beans.
Now for the surprising facts on Vegetables Are you ready? Here is the link to an excellent chart on vegetable nutrition http://www.healthalternatives2000.com/vegetables-nutrition-chart.html I am only going to chose some of our favorite fruits and vegetables and some really common vegetables.
Vegetables Fruit
1/2 cup Asparagus = 2.16g 1 Apple = 0.47g
1/2 cup beets = 1.7g 1 Avocado = 4.02g
1/2 cup Broccoli = 1.86g 1 Banana = 1.29g
1 cup Brussels Sprouts = 3.98g 1 cup blackberries = 2g
1/2 cup Cauliflower = 1.14g 1 cup Blueberries = 1.57g
1 cup Celery = 1.25g 1 slice Cantaloupe = 0.58g
1 ear of Corn = 4.02g 1 cup Dates= 3.6g
1 cup French beans = 12.48g 1 cup Grapes = 1.04g
1 cup Kale = 2.47g 1 cup Mulberries = 2.02g
1 cup Leeks= 1g 1 Orange = 1.23g
1/2 cup Mushrooms = 1.08g 1 Peach = 1.36g
1 cup Okra = 3g 1 Pomegranate = 4.71g
1 cup Peas = 8.58g 1 small box of Raisins = 1.32g
1 medium Potato = 4.33g 1 cup Strawberries = 0.96g
1 cup Summer Squash =1.87g 1 Tomato = 1.08g
1 cup Swiss Chard = 3.29g 1 Slice Watermelon = 1.74g
As you can see there is protein in almost all of the fruits and vegetables that we eat. Wait there is more ways to get protein in our meatless diet. There is cheese too.
1 Cup Cheddar Cheese = 28.14g 1 cup Cottage Cheese = 13.37g
3 oz Cream Cheese = 5.04g 1 Goat Cheese = 21.58g
1 cup yogurt = 8.5g 1 cup low fat Yogurt = 12.86g
These are all meatless ways that we can easily get the reccomended daily protein. Seeds and Nuts are also high in protien you can look here for more information on nuts http://www.healthalternatives2000.com/nut-seed-nutrition-chart.html This website has some really great charts to help educate people of the nutrition of food. I also want to give a shout out to Tofu which I like to cook with. Half a cup of Tofu has 10 grams of protein. 6oz of beef has 49.2 grams of protien which is my daily value and more then double what the boys need. Here is a sample menu that I found on a vegan website http://www.vrg.org/nutrition/protein.htm.
| Protein (grams) | ||
| Breakfast: | 1 cup Oatmeal | 6 |
| 1 cup Soymilk | 7 | |
| 1 Bagel | 9 | |
| Lunch: | 2 slices Whole Wheat Bread | 5 |
| 1 cup Vegetarian Baked Beans | 12 | |
| Dinner: | 5 oz firm Tofu | 11 |
| 1 cup cooked Broccoli | 4 | |
| 1 cup cooked Brown Rice | 5 | |
| 2 Tbsp Almonds | 4 | |
| Snack: | 2 Tbsp Peanut Butter | 8 |
| 6 Crackers | 2 | |
| TOTAL | 73 grams | |
Although we will be eating eggs and dairy it is an excellent example of how a person can get protein into their diets. Anyways I hope that this post helps people understand more about protein. I am sorry it is so long, I wanted to explore the subject to the fullest. Thank you for reading.
I hope that your week is filled with unexpected learning, Love, and Laughter. Be well my friends.
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