Getting enough protein, without consuming meat

ONE of my son’s 8th Grade friends recently became a vegetarian. He joins an estimated 4% of youths in the US (up from 2%10 years ago) who don’t eat meat.

As much as my sons respect his choice and recognise his passion for the environment that spurred the decision, neither of them truly understands it.

Although they eat plenty of vegetables, their most requested dinners include sausage, pork or ground beef.

They asked how their friend could put on enough muscle, possess enough energy or be such a good athlete without meat. I told them that meat can be very good for growing children and athletes, because its protein helps to build muscle, repair tissue, provide energy and balance mood – but it is by no means necessary.

If he’s eating enough vegetarian sources of protein, iron and B vitamins, their friend will perform just as well. In fact, the Academy of Nutrition and Dietetics’ position on vegetarian diets is that “wellplanned vegetarian diets are appropriate for individuals during all stages of the life cycle”.

Many athletes have also risen to the top ranks of their sports while being meat-free.

There is no doubt that meat provides protein, but so do beans, eggs, nuts, yoghurt and even broccoli. These non-meat foods contain plenty of protein:

Nuts and seeds: walnuts, cashews and pumpkin, sunflower, hemp, chia and flax seeds.

Beans and legumes: black beans, white beans, lentils, chickpeas, hummus and green peas. Grains: quinoa, brown rice, oats, millet, barley. Soy: tofu, edamame and tempeh. Avocado, dark leafy greens and broccoli. Dairy (milk, yoghurt, cheese) and eggs. According to the Institute of Medicine, we should all consume between 10% and 35% of our daily calories from protein. This is not that much and can be easily achieved with the foods listed above.

There are also environmental benefits to vegetarianism, with the meat industry generating nearly a fifth of man-made greenhouse gas emissions.