Food and Nutrition

How to get proteins from a vegetarian diet?

 Huda Shaikh
3 to 7 years

Created by Huda Shaikh
Updated on Nov 01, 2017

How to get proteins from a vegetarian diet

Protein! Protein! And loads of protein!. Why do you think I am trying to emphasize so much on the macronutrient protein? The reason is proteins are an imperative part of the daily diet. From a bowl of dal till curd, the list of protein rich foods seems to be endless. But before we move on to why proteins are important for your little one, let us understand what proteins are….

What are Proteins?

Proteins are large complex molecules which are necessary for various bodily functions. The interesting part is that proteins are made up of hundreds and thousands of amino acids which are attached to each other in the form of long chains. What’s more? There are 20 different amino acids which can be combined together to form proteins. Proteins are required for the proper functioning of cells and also for structure, function and regulation of body’s tissues and organs.

Why Does Your Child Require Protein?

Proteins as stated as required for various bodily functions. Here is why proteins must be an important component of your child’s diet.

  1. Proteins are required for wear and tear of muscles
  2. Proteins are extremely important for skin, hair and nails. For if you want your child to have a healthy looking skin, shiny hair and strengthened nails then protein needs to be added in the diet for sure
  3. Proteins are required for formation of antibodies and the helps on proper functioning of the enzyme system. In fact proteins are required for production of enzymes
  4. Proteins maintain the proper fluid and acid base balance
  5. Proteins facilitate in proper wound healing, since you child would run around and hurt himself someday or the other, it’s imperative that protein is given in good quantities to your little one

proteins from a veg diet

What Should Be The Daily Requirement Of Protein For Children?

There needs to be a specific protein requirement set in for girls and boys.

However children aged 9-13 years require about 34gms of protein/day.

The recommended dietary allowance for boys aged 14-18years of age is 52gms and the dietary allowance for girls aged 14-18years is 46gms respectively.

Is There A Difference In The Protein Requirement Of Girls And Boys?

Till the age of 13 years the protein requirement of girls and boys remains somewhat similar. However with the onset of puberty, there is a change in the body structure of girls and boys which is why boys are physically bigger and have more lean muscles as compared to girls. Hence at this stage the requirement of proteins for boys increases.

How Can A Vegetarian Get The Required Amounts Of Protein-Food Groups?

This is a much talked about topic almost everywhere. Since if you are a vegetarian people think that you cannot get enough protein and you might end up becoming protein deficiency. However that is clearly not the truth. If you take a closer look at the food groups which we have there are plenty of options for vegetarians too. Here are the foods which you need to consume or give your little one if you belong to a vegetarian family.

So basically the food we eat is divided into 5 food groups.

The Five Food Groups

  1. Dairy
  2. Fruit
  3. Grain
  4. Meat, poultry and other protein containing foods
  5. Vegetables, legumes and beans

Now if you take a closer look maximum protein would come from almost 4 foods group, dairy, meat poultry and other protein containing foods and legumes and beans.

What Are The Best Sources Of Proteins For Vegetarians?

According to the food group here are the best sources of proteins for vegetarians.

  1. Pulses
  2. Milk
  3. Paneer
  4. Tofu
  5. Curd/Yogurt
  6. Soya
  7. Nuts (almonds, walnuts, cashew, peanuts)
  8. Seeds (chia seeds, flaxseeds, pumpkin seeds, sunflower seeds, sesame seeds)
  9. Nut butters (almond butter, peanut butter, cashew butter)
  10. Brown rice
  11. Quinoa
  12. Green peas
  13. Amaranth
  14. Sorghum
  15. Broccoli
  16. Oats
  17. Soymilk
  18. Almond milk

Did you like the blog on how to get proteins from your vegetarian diet? Please share your views and feedback in the comments section below.

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| Nov 10, 2017

Hi Shikha,Most welcome :) There are loads of sources for vegetarians too,not to worry.

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| Nov 04, 2017

thanks alot

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| Nov 01, 2017

thanks Ma'am for sharing rich sources of protein in a vegetarian diet.. I always used to think being a vegetarian family we would always have to take supplements to meet our daily protein requirements. thanks again!!

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