So what is a vegetarian? A vegetarian is a person that refrains from eating meat. Not only beef, but pork, chicken, veal, venison, fish and all other meats available. The fancy term for this type of vegetarian is “Lacto-ovo vegetarian”, meaning they do consume dairy and eggs. Some vegetarians take this a step further and avoid consuming all products that have been produced by or from an animal. Then they are called “vegan”.
Without meat, many people wonder how a vegetarian or vegan gets enough protein. What they don’t know is that the average American consumes more than their daily requirement of protein each day. Vegans and vegetarians keep their protein intake normal by consuming plenty of nuts, beans and seeds.
Legumes provide plenty of protein options for vegetarians and vegans. Green, brown and red lentils, peanuts, peas, soy, pinto, kidney, black, red, and many other kinds of beans are packed with protein and fiber. Many of these legumes are consumed by meat eaters as well. For example, kidney beans are featured in chili, which is a wonderful dish that is very versatile.
Smoked salted almonds for example taste delicious and are packed with plenty of protein and healthy fat. Beans can be used in wraps, in meatless chili, or can be used to create many flavorful Mexican dishes. For those who miss meat, plant-based meat products are available. Some of these faux meats contain more protein that real meat.
To get an adequate amount of calcium, vegans take supplements, drink orange juice fortified with calcium, eat soy products, and consume plenty of naturally occurring calcium found in beans and dark leafy greens. 1 cup of collard greens contains almost as much calcium as 1 cup of milk. Calcium is easier for people on lower protein diets to absorb, which makes it easier for vegans to consume their required daily amounts of calcium.
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