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Get more nutrients into your diet with the crash course in nutrition provided by these videos.
You Will Need
- Beans and bean products
- Nuts and nut products
- Grains and grain products
- Soy milk (optional)
- Tofu (optional)
- Dairy products (optional)
- Eggs (optional)
Have some beans
Learn to love beans. Beans, peas, and other legumes are excellent sources of vegetable protein. They also provide needed fiber, including heart-healthy soluble fiber.
Eat like a squirrel
Add nuts and nut products to your diet. An ounce of peanuts or almonds provides nearly as much protein as an egg.
Eat plenty of whole grain foods. Oats, wheat, and rice all add protein to a meal.
Drink milk if you're not vegan. Dairy products are a good source of protein. A cup of milk gives you 9.2 grams, a cup of yogurt almost 10.
Eat three or four eggs each week. Eggs have been called the gold standard of protein because they provide the most complete protein available, and plenty of it.
Mix it up
Combine complementary vegetable proteins to get complete proteins. For instance, grains provide amino acids lacking in legumes, but a dish of beans and rice provides a complete protein.
Don't sweat it
Follow these guidelines and you'll get plenty of protein. Recent research indicates that we need only half as much protein as was previously believed.