Make sure you are meeting your protein requirements from healthy sources.
How much protein do we need?
If you are vegan, vegetarian, or following a plant based diet, it’s important to make sure you are still meeting your daily protein requirements. We need protein to maintain our muscle mass, skin, hair and nails to support our immune system and to make enzymes for essential bodily processes. As our muscle is constantly being broken down and repaired we need to eat protein every day.
The Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg of body weight per day. On average this amounts to: 56 grams per day for a sedentary man and 46 grams per day for a sedentary woman. To calculate your minimum requirement: times your weight in kg by 0.8.
Some people will require more protein than this, such as those who are very active, athletes, the elderly and pregnant women. Some studies have shown for optimal use of the protein we eat it’s important to spread intake out through the day. So try to include a source at breakfast, lunch and your evening meal.
Healthy protein sources
Plant based sources of protein often come in a healthier ‘protein package’. While they can sometimes be less concentrated sources of protein than meat, meat protein can come ‘packaged’ with saturated fat, cholesterol and sodium. The good news is that plant based proteins often come ‘packaged’ with fibre, and have low levels of fat, saturated fat and sodium!
If you eat fish, oily fish are a great source of protein and also heart healthy fats such as Omega 3 fatty acids. If you don’t eat fish you can get Omega 3 from nuts such as walnuts, seeds such as flaxseeds, vegetable oils and soya beans and tofu.
Plant protein sources
To help you get enough protein see below for some good sources of protein:
|Soya beans||14g per 100g|
|Quorn||14g per 100g|
|Kidney beans||8.5g per 100g|
|Chickpeas||8.5g per 100g|
|Tofu||8g per 100g|
|Quinoa||8g per 1 cup cooked|
|Lentils||7.5g per 100g|
|Peas||7g per 100g|
|Nuts||7g per 1 oz|
|Soya milk||6g per 200ml glass|
|Soya yogurt||4.5g per 125g pot|
|Chia seeds||4g per 2 tbs|
Values derived from manufacturers packaging and McCance and Widdowson’s The Composition of Foods.
All of the Liberto range are high in protein!
If you’re looking to boost the plant based protein in your diet check our our Liberto range – all are high in protein! Our pastas are made from soya beans so one 50g serving contains 46% of your RDA for protein! If you want a quick & easy protein boost, our Chilli Sin Carne pasta sauce contains 16.5g protein per 225g jar (the protein coming from soya and kidney beans).