N = Nutrition - Protein

One of the most interesting things about health today is that more and more health organizations are encouraging people to eat more plant-based foods. One of the big questions, though, continues to be, “where will I get my protein if I’m eating more plant-based foods?” The great answer is that, if you are eating a well-planned diet, you shouldn’t have to worry too much about getting enough protein. But, notice the key words -- well-planned!

Now, although I said you shouldn’t have to worry too much, protein is an important nutrient. We need protein every day for multiple purposes, such as building and maintaining muscle, bone, blood cells, and all other cells.

When it comes to protein, if you’re looking for optimal health, you’ll want to include more plant-based protein sources rather than animal-based sources. Studies show that the healthiest diet is one that is high in carbohydrates, low in fat and moderate in protein. And, I find it interesting – and wonderful – that most of the major health organizations are now encouraging people to include more plant-based foods into their diet. Listen to what Dietitians of Canada and the American Dietetic Association have to say about a plant-based or vegetarian way of eating: “Appropriately planned vegetarian diets are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases.” There’s that word again – planned!

Do you know that here in North America, most of us consume about double the amount of protein we actually need. And, the traditional sources of protein, being animal products, are typically high in fat and saturated fat, which can bring on a whole host of unwanted diseases, including heart disease, kidney disease, obesity and more. When you move towards a more plant-based diet, however, with plant-based proteins, you typically don’t have to worry about getting too much protein or saturated fat or cholesterol in your diet.

Here are some easy, delicious ways of incorporating plant-based proteins into your every-day eating:

1) purchase a good vegetarian cookbook – there are lots of them in your local book store
2) toss some beans into your salads, rices and pasta dishes – delicious ones to try are chick peas or garbanzo beans, kidney beans, black beans. Beans are a powerhouse of good protein
3) adapt your favourite meat-based recipe by using soy products, gluten
4) shake it up – blend some soft tofu with fruits and one of the delicious soy, rice or almond milks – delicious!

Visit the following links to some really great websites for more in-depth information about appropriate amounts and best sources of protein for optimal health: