Am I eating enough protein??

[taliesin238]

i have just turned vegatarian. Its been a good month now and i dont look back!! However i am now getting concerened that i may be missing out on vital nutrition. Most of my main meals consist of quorn, soy or beans and lentils. Is this enough protein for me as I dont eat nuts because of the fat content. It is important to get iron aswell, will i be getting enough iron from spinach and dark green leaves which i bed my plate with first before adding my main meal? What else can i get iron from if not meat and dark green leaves?? IS there anything else i should be aware of aswel??
Help much appreciated, Cheers guys!!!

[natalie_1982]

Hi taliesin, I understand that nuts are high in fat and cals, but they are incredibly good for you and a handful now and then would be very good.

Being pregnant I am trying to eat lots of iron too and find that the "easiest" sources to get it from (I got sick and tired of spinach leaves pretty quickly lol), are dried fruit, particularly raisins. One handful has approx. 100cals. I think that dark berries like blackerries are also high in iron.

Also, I don't know if you are already aware, but Vit C helps to absorb iron into the body so drinking a glass of orange juice with or after iron rich foods aids absorption. Tea has the opposite effect and hinders absorption into the body.

I think that some cereals, breads and shop bought juices are fortified with iron too, but you would need to check these out.

It's still very early and my head is a bit fuzzy so sorry if that all appears as incoherent babble.

[pastafreak]

Well done to you,taliesin-I agree with what natalie has said. I have found that dried apricots are another exellant source for iron. As far as nuts are concerned,many nutritionists now reccommend a small handfull every day-the benefits far outweigh the negatives. The fats in nuts are the omegas,so they will do you a great deal of good. Check out the books of Ian Marber (The Food Doctor)...and Patrick Holford...great info on nutrition!

[taliesin238]

Wow guys i didnt know that dried apricots also had iron in them!! I eat loads of them!! Thanks for the advice it was great stuff!! I do understand the importance of vit c and i have a great big supplement everymorning. Have done for the past 3 years so I feel ok on that one!!
Thanks again guys!!

[ruby27]

Hi taliesin

pulses are excellent source of protein, you also get protein from cereals and grains.

If you have stopped using dairy products such as egg and milk you need to make sure you get enough calcium from soya/oat milk/yogurt, leafy green veg and dried fruit.

I don't actually like nuts so have never eaten them and I have been a vegetarian for nearly 30 years, and never have lacked adequate protein.

Keep with it.