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From Dr. Fuhrman
In North America, about 70 percent of dietary protein comes from animal foods. Worldwide, plant foods provide 84 percent of calories. The first scientific studies to determine human protein requirements were conducted in the 1950s. These studies demonstrated that adults require 20-35 grams of protein per day.[1] Today, the average American consumes 100-120 grams of protein per day, mostly in the form of animal products. People who eat a vegetable- based diet (vegan) have been found to consume 60-80 grams of protein per day,well above the minimum requirement.[2] More importantly, eating more plant protein is the key to increasing our micronutrient intake.
More recipes from NN that use almonds:
Raw Cookie Dough Bites
Lemon “Larabar” Balls
Homemade Pesto
No Bake, No Sugar Chocolate “Larabar” Truffles
Delicious Strawberry-Kiwi Spinach Dump Salad
Fruit Pie With Apricot-Nut Crust
Chewy No Bake Granola Bars
Orange-Almond Polenta Cake With Strawberries
More recipes on NN that use avocado:
Black Bean, Corn, Avocado & Hominy Salad
5 Minute Creamy Avocado Dip
Chocolate-Avocado Mousse with Raspberries
Green Smoothie Popsicles
5 Minute Lemon Basil Guacamole Dip
More recipes on NN that use black beans:
Go-To Easy Black Bean Soup
Quinoa & Black Bean Salad
Black Bean, Corn, Avocado & Hominy Salad
Bean & Corn Salsa With Rice, Cheese & Chips to Dip
My Go-To Chili Recipe
Mom’s Taco Salad
Peanut Butter Clouds
Fudgy Buttons
In the chart below, an equal caloric amount (100 calories) of porterhouse steak is compared to broccoli, romaine lettuce and kale. Broccoli provides the greatest amount of protein per calorie.
Green vegetables are all rich in protein, and relatively low in calories. They provide generous amounts of most micronutrients with no cholesterol and virtually no fat. Meat on the other hand, is relatively low in micronutrients. Remember whole grains, beans and seeds are also high in protein and should be utilized to achieve adequate protein on a diet with no or minimal animal products. But the point in this example was to illustrate how weight-loss favorable green vegetables are and that no matter how many green vegetables you eat, you still cannot take in too many calories. If you fill up on greens, they will reduce your desire and ability to overeat.
Broccoli, frozen, chopped boiled |
Romaine Lettuce |
Kale, cooked |
Beef Short Loin, Porterhouse Steak, separable lean & fat, 1/8 “ fat, broiled |
Beef short Loin, Porterhouse Steak, separable lean & fat, 1/4” fat, broiled |
|
Calories | 100 | 100 | 100 | 100 | 100 |
Weight (g) | 357 (12.6oz) | 588 (20.7oz) | 358 (12.6oz) | 34 (1.2oz) | 30 (1.0oz) |
Protein (g) | 11.1 | 7.2 | 6.8 | 8.0 | 6.5 |
Fat (g) | 0.4 | 1.8 | 1.4 | 7.4 | 7.7 |
Carbohydrate (g) | 19.2 | 19.4 | 20.2 | 0 | 0 |
Fiber | 10.8 | 12.4 | 7.2 | 0 | 0 |
Cholesterol | 0 | 0 | 0 | 24.1 | 21.6 |
Calcium (mg) | 118 | 194 | 258 | 2.7 | 2.4 |
Iron (mg) | 2.2 | 5.7 | 3.2 | 0.9 | 0.8 |
Magnesium (mg) | 46 | 82 | 64.4 | 7.8 | 6.0 |
Potassium (mg) | 507 | 1453 | 816.2 | 109 | 76.5 |
Vitamin C (mg) | 143 | 23.5 | 146.8 | 0 | 0 |
Thiamin (mg) | 0.2 | 0.4 | 0.2 | 0 | 0 |
Riboflavin (mg) | 0.3 | 0.4 | 0.3 | 0 | 0 |
Niacin (mg) | 1.6 | 1.8 | 1.8 | 1.4 | 1.2 |
Vitamin B6 (mg) | 0.5 | 0.4 | 0.5 | 0.1 | 0.1 |
Folate (mcg) | 200 | 800 | 46.5 | 2.4 | 2.1 |
Vitamin A (IU) | 3609 | 51253 | 48763 | 0 | 0 |
Vitamin K (mcg) | 315 | 603 | 2924 | 0 | 0 |
Source: Data was obtained from Nutritionist Pro Nutritional Analysis Software, Version 4.7, Axxya Systems , Stafford TX, 2012.
Please note that 100 calories of steak is only about one ounce, which is not much meat to fill you up. More typically, 4 – 8 ounces is eaten, supplying too many calories and too much animal protein without the lifespan enhancing micronutrients. Bottom line—eat more greens and less meat to get more micronutrient bang per caloric buck and to suppress your calorie intake.
Last but not least, both my daughter and I had some blood work done recently. I was very curious how her iron, B-12, calcium etc levels were since she is eating Nutritarian.
Both of our levels came back perfect, and BOTH of us were high in calcium, despite the fact that we eat very, VERY little dairy.
Nutritional Abstracts and Reviews 1957;27:631. 2. Hardage M. Nutritional studies of vegetarians. Journal of the American Dietetic Association 1966;48:25.
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July 5, 2014 at 4:02 pm[…] 12 Favorite Food Sources Of Protein + 39 Plant Based Recipes | New Nostalgia […]
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September 6, 2013 at 11:23 amThank you so much for sharing these healthy recipes!! You are just amazing!!!
upnorth
March 10, 2013 at 9:04 pmAmy, what a great post!! I forwarded to my niece who is following Dr. Furhman’s diet. Thought she would like the help!! Me, too!!! You are so helpful!! Also, Amy, we need prayer, please pray for my husband! He’s been sick, I can’t go into detail right now, but it could be very serious! Bless you!!!
sweetapple3-
March 10, 2013 at 5:06 pmThis is fantastic! I’m slowly changing the way I eat and trying to go more plant based so now I just need you to come on over and life coach me through it, yes? 😉 I’m also very curious as to what you think about that “cheese” sauce you posted the other day. My Forks over Knives cookbook has a recipe, but it calls for 1 c of nutritional yeast which costs about $9 by itself so it didn’t really sound worth it to me. Your recipe looked better with just a couple tbls. Thanks for taking the time to put all this info together! I’m pinning!
Dana @ Happy Little Lovelies
Cindy
March 10, 2013 at 4:04 amWhat a wealth of nutritional knowledge you’ve shared with this post. Thank you!
Stephanie
March 10, 2013 at 1:53 amWhat a great and beautiful post, Amy! I love tempeh! I just made some “bacon” strips from Verne Varona’s “Macrobiotics for Dummies. It was darn good. I put the tinest bit of brown rice syrup on them to seal the deal. Have you seen “Christina” by Christina Perillo? It’s a vegan show on PBS. I love her!
Steph