How can vegetarians eat enough protein?

Protein is an essential part of our daily diet. This is because it contains amino acids which are used to build and repair almost every type of cell in the body - from muscles to hormones. Different foods contain different proteins, so it's important for you to eat a mixture in order to get all the amino acids you need.

Meat and fish are foods which contain high amounts of protein and are usually the main sources of protein for meat eaters. Some vegetarians may find it difficult to get enough protein in their diet. However, there are lots of meat-free sources of protein that you can try.

Eggs and dairy products

Eggs and dairy products are a good source of protein for vegetarians. Look for free-range eggs and make sure that cheese is made with non-animal rennet (the substance that is used to bind it together). Look for the phrase 'suitable for vegetarians' on the packet. You can keep the fat content down by choosing low fat milk and low-fat yogurt.

Legumes

Legumes, such as peas, beans and lentils, are an excellent low-fat source of protein for both vegetarians and vegans. You can get legumes that are fresh, dried, or canned, and they can be used in soups, stews and salads.

Nut and seeds

Nuts and seeds are high in protein and packed with energy. Nuts contain several types of unsaturated fats, including cholesterol -lowering monounsaturated fat and essential fatty acids. Seeds are also rich in fiber, vitamins, and minerals.

However, you should also be aware that nuts can sometimes be quite high in fat, and may contain added salt. You should therefore use them sparingly. Try sprinkling unsalted nuts and seeds on cereal, or stirring them into yogurt.

Soy products

Soy products (such as tofu), and quinoa (a type of cereal grain) are the only vegetable products that contain all of the essential amino acids of protein, otherwise found in meat and fish. Other vegetable products that are rich in protein include mycoprotein, which is commonly known as Quorn.

You can substitute soya, quinoa or Quorn for meat in most recipes and they are often part of vegetarian ready meals.

How much protein?

Protein should make up about 10-15% of your diet. Men should be eating 55.5g of protein a day, and women should be eating 45g a day. This means you should try and incorporate a portion of protein into one or two of your meals every day. This way you should get all the protein that you need.

As your body can't store protein, it's important for you to eat foods that contain protein every day, in order to maintain a healthy, balanced diet.