About Karen McLaughlin, M.Sc., RD Expertise I can address issues related to the nutritional value of a vegetarian or vegan diet, or particular vegetarian foods. I can also provide suggestions for recipes and vegetarian substitutes for nonvegetarian foods.
Experience I am a Registered Dietitian with a private practice in vegetarian/vegan nutrition, and the mother of two young boys who keep me challenged to provide healthy yet tasty vegan foods!
Organizations College of Dietitians of Ontario
Publications Hamilton Spectator
Education/Credentials Master of Science, Clinical nutrition
Bachelor of Applied Science, Clinical nutrition
Expert: Karen McLaughlin, M.Sc., RD Date: 6/26/2005 Subject: protein sources
Question Hello! I am slowly "converting" to a vegetarian lifestyle, and I would like to know what some suggestions for good protein sources are. I will most likely be a lacto-ovo vegetarian, but I don't like to eat eggs so that kind of takes that option away. I know that legumes are a good source, but it gets boring eating beans and bean products all the time. Do you have any suggestions for alternate sources? Thanks for your time and help!
Answer Hi Sara,
Good sources of protein for vegetarians include nuts, seeds and nut butters (try almond or cashew butter as a change of pace from peanut butter), tofu, and "meat analogs" like veggie burgers, hotdogs and soy deli slices. As you've mentioned, legumes are an excellent protein source as well. Make sure to try lots of different types of legumes to keep things interesting - black beans, chickpeas, lentils, white beans, romano beans are just a few of the many varieties available. These foods are all good sources of minerals like iron and zinc as well.
Dairy and nondairy milks, yogurts and cheeses are also good protein sources but are not rich sources of minerals like the other foods above.
I would highly recommend reading _Becoming Vegetarian_ by Vesanto Melina and Brenda Davis, which covers all aspects of vegetarian nutrition. This book should be available at your local library. The Vegetarian Resource Group at www.vrg.org is another good resource.
