ON WHAT TO EAT - 2


I'll go through the main components of food we should eat each day to show how our bodies use them  and which foods provide them in a meat-free diet.


                                                        *      PROTEIN       *

Usually dubbed " the building block " because all our body tissues; skin, hair, blood, muscle & internal organs are made from it. It is essential for their growth & repair and for the formation of hormones, enzymes and antibodies.

Protein is made up of 22 amino acids. 14 of them can be made by the body if it has the right components. 8 are considered "essential" in that our bodies can't synthesise them, so we must consume them on a daily basis in order to remain healthy. Just for fun, as they have interesting names, I'll list them :

                                                      Tryptophane

                                                       Lysine

                                                       Methionine

                                                       Phenylalanine

                                                       Threonine

                                                       Valine

                                                       Leucine

                                                       Isoleucine


It comes as no surprise that animal protein has all these in roughly the same proportion as our own bodies. This is why people find it reassuring & convenient to eat meat & dairy products & the protein from these sources was once considered superior to plant proteins.

Plant proteins do contain the essential amino acids, but usually in different proportions to our own body proteins. To get a sufficient quantity of these important amino acids, vegetarians & especially vegans must eat a good enough variety of foods throughout the day to supply them all adequately.

Interestingly, some familiar dishes which have been eaten for hundreds of years combine plant based foods which together supply all these amino acids in good proportions:

                                                    Rice & Dal

                                                    Tortillas & Chili Beans

                                                    Tofu & Rice

                                                    Peanut Butter on Wheat Bread

In these common combinations, the amino acid deficiency of one food is compensated for by the other food. For example, legumes ( beans & pulses ) are low in methionine, whereas grains are rich in them. Grains are low in lysine, but legumes have this in abundance.

Nutritionists no longer think you have to balance your amino acid intake at one sitting. As long as we eat a variety of foods throughout the day, our bodies will take what is required from them.

Some plant foods do supply all the essential amino acids in good proportions & are even considered better sources of "complete" protein than meat :

                                                    Soy beans & soy products

                                                    The "germs" of grains e.g. wheatgerm

                                                    Brewer's yeast

Some nuts are considered excellent sources of protein & a grain eaten in Bolivia & Peru called quinoa is a perfectly balanced protein apparently.

If we base our main meals around beans, lentils, soy products , nuts or grains, incorporating plenty of fresh veg. & ensure our snacks, for the most part, supplement our diet, we can be sure of getting not just enough protein but probably all the other nutrients we need too.

It's generally agreed that as an overall guide, adults need around 50 to 60grams of protein a day. This varies of course. A pregnant or breastfeeding woman will need at least 10grams more. Someone who is very active or doing a lot of heavy work also needs more. Some vegans maintain their health on an average of 40g.

Rose Elliot, a well respected vegetarian cookery writer, lists foods supplying useful amounts of protein :

                                                  Foods Supplying approx 10g of Protein :


                                                   40g Cheddar cheese

                                                  275ml ( 1/2 pint) skim or soy milk

                                                   50g almonds
                                                          cashew nuts

                                                   70g Brazil nuts

                                                   35g Peanuts

                                                   40g Peanut butter

                                                 200g Low fat yoghurt

                                                       1 Large egg

                                                   50g haricot beans ( a small tin of baked beans )

                                                   50g Lentils


                                                  Foods Supplying approx. 5g of Protein :


                                                  100g Tofu

                                                    25g Sesame seeds

                                                    25g Sunflower or Pumpkin seeds

                                                    50g Walnuts

                                                        1 Medium potato ( 225g)

                                                        2 Slices of wholemeal bread

                                                    50g Brown rice

                                                     40g Oats

                                                     50g Pasta

                                                     40g Weetabix

                                                     40g Meusli mix

                                                     50g Wholemeal flour


All the weights are dry weights


We should remember that all foods contain all the amino acids, even lettuce ! Just not in very large quantities.

QUORN

Quorn is a complete protein in that it is made up of all the essential amino acids in good proportions for our bodies to make use of without all the fat & undesirable elements that come with meat.

Quorn is recommended by the vegetarian society, but not by the vegan society since it contains egg white as a "binder".

It's a great addition to the vegetarian diet, but it is, after all, manufactured, so although it's useful for providing a good protein base, it doesn't contain all the additional nutrients that beans, nuts & pulses do, and it's probably a good idea not to rely on it too much. In my opinion, using quorn for about 3 out of 7 main meals of the week would be a good balance.

There have been reports of some people having an allergic reaction to quorn & for this reason, we should consult guests before serving it to them. It seems to affect some people who cannot tolerate mushrooms very well and so should also probably be left out of a small child's diet until they are about 2 and a half, then introduced gradually, watching for any reaction, as with other foods such as egg and peanuts. 

MEALS

Rose Elliot recommends that we plan each meal around a protein food, " adding a good serving of vegetables or fruit, with potatoes, bread or rice as required" .

If we eat a traditional breakfast of cereals or toast with a nut spread, a lunch & evening meal providing at least 10 - 15 g of protein, topping up with nutritious snacks like a handful of nuts, fruit, hummus & crackers or pitta, maybe a flapjack or piece of wholemeal cake, we should easily meet our protein needs.  If we are doing a lot of physical work, sport, are recovering from injury or an operation, or are pregnant, we could introduce another snack, perhaps in the late afternoon or at supper-time to give our bodies the protein boost it requires.


TIPS FOR HEALTH

Our protein requirements, as with all our nutritional needs, fluctuate throughout life. If we eat in a way that suits our bodies, making gradual adjustments to maintain or even increase our health, we can use early indicators such as our hair, nails & skin to see if our diet is supporting us adequately. Good early clues that our diet is a bit protein-deficient is if our nails break easily, our hair seems a bit brittle, or minor cuts don't seem to heal quickly.

FURTHER READING

Rose Elliot's Mother & Baby Book