Hi, everyone.

I was told by my nutritionist that I'm not getting enough protein in my diet, especially considering that I'm vegetarian. I don't mind eating high-protein foods like beans, chick peas and other legumes, but she said that I have to eat them in combination with other foods. One option, for example, is to eat legumes+grains+vegetables, but I can't remember any good examples of that. Does anyone have any information they'd like to share on how to get more protein in one's diet? I'd really appreciate a response. Thanks in advance.

You have to eat the foods in the same meal because unless it's meat it's not a complete protein, meaning that it doesn't contain all the amino acids that your body needs. To make it complete eat these combos in the same meal:

1. Pastas with cheeses
2. All legumes (peas, beans, peanuts, lentils, soy, etc.) with barley, corn, rice, sesame seeds or wheat.
3. Tofu with rice
4. cereal or rice with milk
5. peanut butter and bread
6. Eggs or egg whites alone

Also, I've tried those vegetabian burgers like boca burger and morning star and they are really good and high in protein. They have low fat versions of them, too.

You don't say whether you're a vegan or not, but you could probably find more info on the internet by doing a search on vegetarian sources of protein or something similar to that.

[This message has been edited by CloudyDaze (edited 10-09-2001).]

The research was done about ten years ago to show that,while you need complete proteins, you don't have to eat them all in the same meal as long as you get them in the same day.

Hi,
I think the research can go from one extreme to the other. You need to find what works for you. If you are vegetarian what about soy milk/protein shakes with egg albumin. You then get protein mainly and carbs along with some of the nutrients you may be lacking. What about fish ? Combining seems to be the acceptable way for most people in order to have a balanced diet, but it depends on what is lacking in your diet. Do you have any specific deficiencies? Spirilina suppliments can be good for vitamin needs especially if you are vegetarian/vegan as they are a whole food and combine protein/carbs/nutrients. Hope this helps.
Mel