Alternate Sources of Protein?!
Alternate Sources of Protein?
Hi. I have a little one (almost 3) who is on a somewhat restricted diet and we're concerned he's not getting enough protein. We're a vegetarian family (that's non-negotiable...no meat sources) which is never a problem before. But, we've identified that he has a nut allergy which eliminates that protein source and he's highly sensitive to soy. He will eat homemade macaroni and cheese but not cheese slices and he doesn't care for eggs (blech!) or cow milk. That leaves beans and peas but there's just so much of that you can make a child eat on a daily basis. Other than making protein shakes (which seems overkill, plus it's better to EAT your food, not drink it), do you have any other suggestions for protein?
(Not to be rude but editorials about how we "must" eat meat are unwelcome and unhelpful.)
Thanks for your help in advance!
Answers:
Hi.
A lot of what we think we know about protein is a complete myth. There are *very* few cases of protein deficiency outside of starving, wholly impoverished conditions. So that should help ease some of your fears. Most people get 2-3 times their needed protein, which results in many health problems later in life.
Protein Myth
http://www.pcrm.org/health/veginfo/vsk/p...
Protein Per Day (by age)
http://www.vegsoc.org/info/protein.html#...
Vegan Food Pyramid
http://www.vegsource.com/food_groups.htm...
And a Great List of Vegan Protein Sources (many grains have protein, as well as veggies)
http://blog.360.yahoo.com/blog-gxld3h0hc...
http://www.vegsoc.org/info/protein.html...
Beans, are great sources of protein. There are so many kid-friendly recipes like
here is one for black bean burritos
http://www.cok.net/lit/recipes/dinner.ph...
but check out the whole site, they have a lot of fun stuff. You can use chickpeas (hummus) lentils in a lot of food as well.
Black bean burger
http://www.cok.net/lit/recipes/dinner.ph...
And I’m not sure how you feel about processed foods, but perhaps bringing in some fake meats to the house will help out if some are not made from soy or nuts.
Now, if this is more than just a caring parent’s concern, and the child is displaying physical symptoms of lacking in something, take the little one to a pediatrician, and s/he will be able to let you know what is missing, or relieve you of your fears.
Source(s):
Good luck
http://blog.360.yahoo.com/blog-gxld3h0hc...
:)
First, he will probably outgrow those allergies. See if you can't avoid them totally for 6-8 mos. then challenge him again then. He just may do fine. (if he's to the point where he needs an Epi-Pen, ask your doc how to challenge peanuts.)
Since your son is allergic to the primary vegetarian protein sources, I'm not sure you can get him enough protein food-wise, and supplements may be required. You can only give him so much melted cheese and lentils, as you mentioned.
You may try adding Carnatino Instant Breakfast to cow milk to make it more palatable for him, and boost his protein.
Also try presenting cheese in large shreds (big shreds like you can buy bagged, not the fine shreds) adn see if he likes that method. He might also like string cheese, when you show him how to pull a strip off and eat it.
You may also try: Yogurt, Cottage Cheese, Puddings, and adding nonfat dry milk powder to his foods where possible (oatmeal, mac & chz, baked goods, lentils).
Also try offering him eggs cooked a variety of ways: fried hard, boiled and sliced, scrambled, poached... and see what he does w/ it.
Quinoa and Amaranth is a great source of protein. These two ancient grain contains high amount of complete protein and you can mix them with beans and other legumes to give your little one a variety of meals.
It is much easier to get protein than the S.A.D. (Standard American Diet) world wants people to know. Do not fall for all the propaganda.
I have all the same health problems of your son, but I can't do dairy either.
Here's a great article recently published.
http://www.drmcdougall.com/misc/2007nl/a...
for a child on a restricted diet, it would be prudent to have the pediatrician refer him to a nutritionist. this way, the best nutritional guidelines and dietary modifications will be taken into consideration.
tempeh is a good alternate source to soy. it has lots of protein in it. if you cook stuff with eggs in it, then maybe he won't so much notice or mind. My mom makes this incredible thing she calls a 24-hour omelette, which really just tastes cheesy and you may find he loves it if you don't tell him they're eggs. http://www.napavalley.com/wineries/... that's the best looking recipe I could find, I'm not positive what she puts in it. Also Trader Joe's has chickenless nuggets that are really good. They are protein enriched and great for kids!
Well if he can't eat soya or nuts, and hes not going to eat eggs or dairy and beans are not going to be any good then there are just limited choices.
You can try quorn but he maybe alleric to that too, that is a processed vegetable protein.
Other than that it maybe a case of having to let him eat meat, unless you want to be on the front pages of from newspaper with the headlines, Veg*n couple kill baby through there diet.
But of course you could always go and see a nutritionist and ask them what do they think....
More thumbs down for telling the truth!!!!
Try soy products. Plain tofu can be flavored to his liking. It soft, easy to eat and available in many varieties.
The most beneficial source of protein is sprouts.
You can take any whole nut / seed / bean / grain and sprout it at home with very basic tools (like water, sunlight and a strainer...email for details if you like). Sprouting releases the living enzymes in foods, and transforms nuts from about 25% protein and 75% fat to the reverse. His nut allergy would probably not even apply to sprouts, as you are now technially eating a veggie. I throw some into smoothies for the kids, dehydrate them in our favorite recipes -- just about anywhere we can fit them in.
Spirulina, wheat grass, barley greens, and kelp are also good sources.
Sounds like you may want to try going raw vegan. This made a huge difference for me, as enzymes are the key element to energetic and truly healthy living.
Here are some excellent resources:
How We All Went Raw -- Nungesser
Recipes for Life From God's Garden -- Rhonda Malkmus
Rejeuvenate your Life -- Serene Allison
Everything has protein in it so I wouldnt worry about it. Make sure whole grains and legumes are a good part of his diet. They both are excelelnt sources of protein.
Contrary to the belief that vegetarian diet is nutritionally poor, meeting energy requirement is not usually a problem in a vegetarian diet (Lacto vegetarian diet) because of the high energy content of dairy product. In India almost all vegetarians take dairy product along with vegetable products.
Proteins: Body's protein needs can be provided by either animal or plant sources. Mixed protein diet obtained from various plant sources is better than animal protein and is recommended in diabetes, renal diseases and liver diseases. Mixed protein diet from different plant sources has been the pattern of diet in India for all vegetarians.
Carbohydrates: Carbohydrates are mainly found in plant foods; like cereals, grains, fresh and dry fruits, legumes, vegetable, greens, nuts etc. plant carbohydrates include' large amounts of starches, sugar and fibers which are important for gut functions. The body is better suited to a high carbohydrate diet than a low carbohydrate diet. In fact 55% of the food intake should be carbohydrate. All animal products do not contain carbohydrate which is essential for body.
Fat: Plant fats differ from animal fats in two different ways 1) they are cholesterol free 2) they generally contain more polyunsaturated fat and less saturated fats. Plant fats usually have higher polyunsaturated fat value than animal fats.
A diet which is low in cholesterol and which contains fat of a high PIS value is associated with a lower incident of coronary health disease.
Vitamins and Minerals: plant foods are rich in many vitamins and minerals.
Vitamin D: Vitamin D is obtained by exposure of skin to sun light and this is not a problem in India.
Calcium: The vegetarians can meet their needs for calcium from dairy products. Riboflavin (Vitamin B2) Dark green vegetables are good sources of Riboflavin as are legumes and whole grain cereal.
Iron: The problem of iron deficiency is relatively common but vitamin C significantly enhances absorption of iron hence it is advisable for vegetarians to include with each meal a food high in vitamin C which as lime, citrus fruits or juices.
Zinc: Zinc is found in large number of plant foods.
Fiber: Fiber is found only in vegetarian food like whole grain cereals, legumes, greens, fruits, vegetable etc.
Thus in vegetarian foods all requirement of nutrition for body growth and maintenance is fulfilled. One can have a complete and balanced diet provided we take enough food which is as close to nature as possible in maintaining sturdy and disease free body. It is equally helpful in curing many diseases.
ADVANTAGES OF VEGETARIAN DIET:
More & more evidence is surfacing that directly links a prolonged non- vegetarian diet to diseases as cancers, heart diseases, diabetes, asthma just to name a few.
1. LOGEVITY: Vegetarian can expect to live 4-10 years longer then the non-vegetarians.
" Source: Seventh day Adventists study
2. LESS HEART DISEASE: Because of low fat, saturated fat and cholesterol content of the vegetarian diet the risk of heart disease is lowered. High blood cholesterol levels are associated with increased risk of heart disease.
3. LESS CANCER: Up to 40% of all cancers are diet related. Cancer death rates have been associated with obesity and high fat / low fiber diet. Vitamin A & C are thought to be protective against colon cancer. Low fat diets protect against prostrate and breast cancer. Indoles, lignans, isoflavones, protease inhibitors which are present in plant foods and shown to be potent anti carcinogens.
4. LESS BOWEL DISEASE: Diverticular disease and appendicitis occur more frequently with low fiber intake as in meat diet.
5. LEES OBESITY & LESS INCIDENCE OF DIABETES: It is easier to plan a low fat diet for a vegetarian then for a meat eater. The fiber in plant food dilutes the energy & provides a satisfying meal without all the calories. Diabetes over the age of 40 seems to be related to obesity.
CONLUSION:
When activists like M.K. Gandhi, sports personalities like Martina Novratilova & Carl Lewis, beauties like Brooke Shields & Kate Winslet, physists like Edison, Albert Einstein & A. P. J. Abdul Kalam, religious leaders & mystics like Jesus & Osho can be legendaries in there respective fields taking the advantage of being vegetarian, Is'nt it more prudent on our part to switch over to vegetarianism & enjoy better quality & longevity of life.