Message for Savvy Vegetarian:

I have been vegetarian, in various stages, for 35 years. I have 2 reasons for writing.

1) I have been out of work for 3 years. I have a cupboard full of dhals, beans and split beans that I have had for years – I don’t even know how long and some them I don’t know what they are. Can I still use them? Maybe with longer soaking time? I would use them in soup or stew.

2) For 2 of my years out of work, I went back to college (I am now 57; graduated in May). Due to a blog I read yesterday I came to realize that I have not been eating quality protein – possibly for all the last 3 years. The blogger mentioned that it took quite some time to notice an increase in energy (my main problem). I would like to use a supplement to boost my energy until I get my diet back on track. Can you suggest a supplement and an initial diet? I would be much beholden. – P.W.

Savvy Vegetarian Advice:

Hi P. W. Congratulations on graduating at age 57! I’m sorry you’ve been unemployed for 3 years, and I hope that changes soon. More energy would definitely help.

Regarding the legumes that you’ve had for years: I also have had some legumes for years, stored in glass jars in a cool cupboard. As long as they don’t look or smell bad, I would use them. They could need extra soaking (probably double) and cooking. If it’s hot in your kitchen, try soaking in the fridge. If you don’t know what they are, go to a natural food store that sells bulk beans, and do a bit of detective work. Or search online for a site with pictures of beans. Like Athena Foods.

Regarding your lack of energy: it’s could be that a lack of quality protein isn’t actually the culprit. It could be not enough calories, or poor nutrition in general, which means there could be several possible deficiencies. Nutrition is holistic and synergistic – all the nutrients work together for good health and energy.

My advice is to get tested for Vit D, Vit B12, and iron deficiencies. Any of those would affect your energy levels dramatically. It’s a good idea for anyone over 50 whether vegetarian or not to supplement with Vit D & Vit B12. Calcium & Vit C deficiencies are possible, but those are plentiful in a healthy varied diet with plenty of fruit and green veg. While you’re getting those deficiency tests, get a few other routine tests if you can: cholesterol, blood sugar levels, blood pressure, hormones for example, just to rule out other problems.

Protein: Many people I know boost their protein intake by adding protein powder to smoothies, along with other ingredients such as non-dairy milk or yogurt, green veg, fruit, ground chia seeds, nut butters. You could also add nuts & seeds & non-dairy milks to grains or breakfast cereals. Hummus is a great energy booster to have in your fridge, with a good balance of fat, carbs & protein. . Yummy in a sandwich or wrap, or with chips or crackers.

It’s easy for a vegetarian to get enough quality protein, by eating enough calories from a good variety of whole foods: whole grains, legumes, nuts & seeds, a little added oil, lots and lots of fruit and veggies, very little sugar and processed foods. Please read the article “How to Get Enough Protein in Your Vegetarian Diet”.

I repeat:It’s important to eat a high quality whole foods diet with a big variety of fresh foods, for optimum vegetarian health, with minimal supplementation, e.g. Vit D and B12 separately and possibly a one-a-day multi-vitamin. That’s according to the veg nutrition bible, Becoming Vegetarian, by Melina and Davis, and I also cover those basics in my Vegetarian Nutrition Report.

If possible, please consider consulting a veg-friendly dietitian or nutritionist for help designing the best diet for you. That’s a job that’s far beyond my qualifications!

Question for Savvy Vegetarian:

When cooking with quinoa would I consider this as a carb or a protein when dieting? It appears to be extremely high in carbs but is said to be 100% protein.

I am summer-sizing and must eliminate and combine foods properly. Please help. Thanks. – D.S.

Savvy Vegetarian Advice:

Hi D.S, with plant foods there isn’t a natural division between protein and carbs, they all have some of both in various quantities. So you have to look at your overall carb intake over a day, if that’s your concern. Same with protein. Do that by looking at nutrition data for all the different foods you eat.

Quinoa Nutrition:

Quinoa isn’t 100% protein. But cooked quinoa has 4 – 6 g complete protein per 1 cup serving, and you’re right – like most grains it’s high in carbs – and lots of other good stuff.

It’s better to get more of your carbs from nutrient dense foods like quinoa, and less from empty sources like white flour. All carbs are not created equal, is what I’m saying :-)

By the way, it’s not so much the carbs as the fats that make you fat. Consider this: 1 tsp oil averages 50 calories and not much else. 1 cup cooked quinoa has 155 calories, 30 g carbohydrate, 3 g fat, 3 g dietary fiber and 5.5 g protein. So my advice is eat the quinoa and veggies, and skip the oil, to summer-size effectively.

For more about cooking with quinoa, and quinoa nutrition, check out Savvy Vegetarian’s Basic Quinoa Recipe.

Hope that helps! Judith Kingsbury

Question for Savvy Vegetarian:

Hi – I have been a vegetarian all my life. Recently I have been to my naturopath who has put me on my blood type diet. Thankfully this wasn’t a huge change in my diet as I’m type A, however I’m not doing so well as I’m constantly craving sugar and finding I need more energy.

About a year ago my blood test results indicated that I’m B12 deficient so i have been taking supplements and increasing fish and green veg in my diet I was having shots but haven’t had one for quite some time.

I find myself having coffee every morning and ready for a sleep at midday then at around 2pm I’m reaching for sugar and chocolate. For brekky I’m having a bowl of muesli with nuts etc and soy milk and I’m not finding that I’m hungry until 1pm but because I’m so tired at midday i eat my lunch tuna and salad or left over dinner.

My Naturopath has advised that I should eat more protein and include snacking on nuts. However I did this for a while and it appeared to work but now I cant stand to eat any nuts.

Can you suggest anything that I can do to stop the sugar cravings and increase my energy levels?

Kind regards, C. B.

Savvy Vegetarian Advice:

I’m far from expert on blood type diets, but from everything I’ve read, I get the impression that they aren’t really meant for vegetarians. I wondered if that’s why you’re eating fish, when you’ve been vegetarian all your life.

I’m not a nutritionist or dietitian, and I don’t want to contradict your doctor. But I’m happy to share a few thoughts on vegetarian nutrition -to follow up or not - as you think best.

It could be a good idea to have your B12 levels re-tested, along with iron, folate, Vit D & blood sugar levels. It can take quite a while – a year or more – to recover from a B12 deficiency, and it needs to be monitored regularly. And you could have some other undiagnosed deficiency or condition. So get yourself thoroughly checked out.

It’s not normal for your energy levels to be so low, and I know from personal experience, sugar and chocolate don’t help. You get a temporary boost, but then you crash, weakening your immune system & digestion, messing up your blood sugar levels, getting headaches, digestive upsets etc.

Maybe you need a wider range of foods to satisfy your nutritional needs. I recommend reading the excellent book, Becoming Vegetarian by Melina & Davis, for sound information on vegetarian nutrition.

It could be that you need more calories in your diet to maintain your body and your daily activities. I’m not saying you need 2000 calories a day, as recommended in the standard nutrition guidelines. But you could keep a calorie count for a week or two to see if you’re getting a reasonable amount. If it seems low, eat more and see if that helps your energy.

I understand getting tired of eating one kind of food a lot. BUT – nuts are packed with nutrition – good fats, protein, vitamins and minerals, and a little goes a long way. Eat a variety of nuts in small amounts: almonds, walnuts, cashews, pine nuts, hazelnuts etc - and seeds: sunflower, pumpkin, chia, sesame. Try creative ways to eat them: ground up in sauces,  puddings, or smoothies, in salads and stir fries, spreads, on or in cereal or breakfast cookies.

According to Ayurveda, digestion is at it’s peak at mid-day, and lunch should be your main large meal for maximum nutritional benefits. Include lots of veg, whole grains and legumes and other foods (like nuts) to give you all 6 tastes - sweet (grains), salty, pungent (e.g. ginger, pepper), sour, (e.g. lemon or yogurt), bitter (greens) and astringent (legumes).

Eat lunch or any meal when you’re hungry, but before your energy level is down around your ankles, maybe have your meals a bit closer together, to help keep your energy up.

If you need a snack, whole grain + protein is a good bet. Fresh fruit and a handful of nuts will give you energy, plus vital nutrients, without the blood sugar crash. If you’re sick of nuts, try sprouted grain bread or crackers with pesto or hummus.

Carbs from whole grains are important energy sources, because they digest slowly, maintaining even blood sugar levels over a number of hours. That’s why your breakfast sustains you so well. Give lunch & supper the same opportunity.

I don’t know if legumes are an option on your diet, but for vegetarians, they are a major source of protein, vitamins & minerals, such as iron, and should be eaten every day, with whole grains.

More information on vegetarian nutrition:

Getting Enough Vitamin B12

Healthy Vegetarian Protein Foods

Iron and Vegetarian Diet

Minerals Nutrition

 Q & A on Vitamin D

Savvy Vegetarian Nutrition Report

All the best, Judith Kingsbury, Savvy Vegetarian

Question for Savvy Vegetarian: My 20 month old daughter has food allergies – she is allergic to dairy, eggs, and all nuts. I am concerned that there are several key nutrients she may be either low on or not getting, among them protein.

Her doctor recently suggested I add tofu to her diet…is this enough? We already eat soy yogurt and soynut butter and soymilk. I have removed all allergens from the house…what other foods can I use to replace those she’s allergic to?

I want to make sure she has a healthy diet, and as healthy a start as possible. Thank you – Rebecca S.

Savvy Vegetarian Advice:

Hi Rebecca, thanks for writing! It’s the age old mother’s dilemna: how to give your kids a healthy diet that’s also kid friendly! Things get complicated when there are food allergies to take into account, but it’s still pretty easy to give them a healthy but kid friendly diet they’ll actually eat.

Fortunately, kids love tofu, and it’s high in protein. There are lots of great tofu recipes on Savvy Veg. Some kid friendly favorites are tofu burgers, pasta, tofu & veggies, tofu quiche, and fried tofu.

But rather than focus exclusively on soy foods to compensate for her food allergies, you could add beans and lentils, mashed to make them easier to digest and also to disguise them, to her diet. Or cooked in veggie soups and stews, until very soft. Crockpot lima bean stew and mung dhal veggie soup are two easily digested examples a 20 month old could eat. Kids a little older like black eyed peas and pinto beans a lot, because they’re soft, sweet tasting beans.

Kids, even as young as 20 months, usually like mild hummus.  ( if you make the recipe on Savvy Veg , omit the garlic). Lentil burgers or black bean burgers might also appeal to her – something she can eat with her hands. Check our bean recipes for these and other recipes to try.

I’m assuming your daughter can eat sunflower, sesame or pumpkin seeds, chia seeds or flax seeds, ground up and added to other foods or made into a paste? Remember too that all veggies and most fruits have some protein, which adds up over the course of the day.  A one cup serving of avocado, for example, has 3 grams of protein, and a medium potato with skin has 4 grams. And whole grains like quinoa, brown rice and oatmeal have significant amounts of protein in each serving.

From what I’ve read, and my own experience, giving her lots of those foods should also help the food allergy situation by making her diet more alkaline and adding a wide variety of vitamins and minerals not found in non-plant foods.

I know this is a challenging situation but here’s the upside: Dealing with your daughter’s food allergies will help the whole family move toward a healthier diet!

By the way, it might be helpful to check out our article on Vegan Baking Substitutions.

All the best, Judith Kingsbury, Savvy Vegetarian

More On Children and Food Allergies:

• 3 year old has dairy allergy
• Lactose intolerant baby has soy allergy
• Food Allergy Survival Guide Review
• Son’s allergic reaction to dairy in M & M’s

Medical Disclaimer: Any changes that you make to your diet, and the results of those changes, are your decision and responsibility. Savvy Vegetarian and its employees do not claim to be health care professionals, dietitians, or nutritionists. We do not treat, or recommend treatment, for any illness or health condition.

How to find sources of protein on a vegetarian diet with multiple food allergies. Vegetarian protein can be found in seeds, whole grains, wheat gluten, etc.

Question for Savvy Vegetarian:

I just found out that I am allergic to milk, egg whites, sesame seeds, peanuts, hazel nuts and macadamia nuts. I also have a yeast and soy intolerance.

So, what can I eat? I have found I like almond milk. – L. N.

Savvy Vegetarian Advice:

Hi L. N.,  Ouch! How inconvenient! I guess you’re a bit concerned about getting enough protein. Fortunately there are other sources of vegetarian protein – all plant foods contain protein, some more than others.  In fact, there’s so much possible variety in a vegetarian diet, and so many sources of protein, if you focus on exploring the foods that you can eat, not only will you not starve, you’ll thrive!

Are all nuts off the list? You said you could drink almond milk, can you eat almonds? What about cashews? Hemp milk or hemp seeds?

You should be able to eat chia seeds, sunflower seeds, pumpkin seeds, beans & lentils (hundreds of varieties), whole grains like quinoa, brown rice, wheat, millet, buckwheat, corn, oats, barley, spelt, amaranth.

Then there’s seitan (made from wheat gluten). Plus all vegetables and fruits. Eat unyeasted flat breads like tortillas, or quick breads (made with baking powder). Pasta should be on the list too, and maybe nutritional yeast

All the best, Judith Kingsbury, Savvy Vegetarian

Medical Disclaimer: Any changes that you make to your diet, and the results of those changes, are your decision and responsibility. Savvy Vegetarian and its employees do not claim to be health care professionals, dietitians, or nutritionists. We do not treat, or recommend treatment, for any illness or health condition.

Teen is becoming vegetarian and her parents are worried about vegetarian nutrition and weight and fitness levels. Savvy Vegetarian recommends some great books.

Question for Savvy Vegetarian

Hi! I am fourteen, almost fifteen, and decided to go vegetarian three and a bit years ago. At first I didn’t eat red meat, and my folks were relatively cool with that, but now I’m trying to steer away from chicken as well.

The only problem is that I’m deadly allergic to all nuts – the whole anaphylaxis thing. My parents are worried that I’m not getting enough Iron and Protein (Even though I had an Iron test about three months ago stating that my Iron levels were fine) and they also believe I don’t have a balanced diet.

They’re also concerned about my body fitness and weight and often blame my vegetarian diet for not being the most toned person. Do you have any meals suggestions and information that could convince them otherwise? Many thanks, C.M.

Savvy Vegetarian Advice

Hi C.M. Thanks for writing! Your parents are just doing their job – which is to take care of you and worry about you. Here are some suggestions to make their job easier, and help you to be a healthy vegetarian:

1. Learn all that you can about vegetarian nutrition – you can do this in a few ways:

• Download the SV Report on Vegetarian Nutrition. That will give you the basics.
• Read some of the Savvy Vegetarian diet & nutrition articles and nutrition advice letters
• Get a book called ‘Becoming Vegetarian’ by Vesanto Melina & Brenda Davis. It’s the vegetarian nutrition bible that I recommend for all veggies, and their families.
• Other books that might be helpful: The Teen’s Vegetarian Cookbook and The Teen’s Guide to Going Vegetarian, both by Judy Krizmanic.

All of these books are available used on Amazon at very reasonable prices. See if you can get your parents to order them for you. If you can also get them to read them with you, that would be fantastic! It would answer a lot of their questions, and set their minds at rest about your vegetarian health and nutrition.

2. About your weight and fitness level: That’s not strictly due to your diet. It’s true that if you eat a lot of fast food and junk food, and not enough healthy food, that could make you overweight and unfit. But so does a lack of exercise. Get into sports or exercise programs that you enjoy, and exercise every day – walking, bicycling, swimming, tennis, volleyball, soccer, dance, yoga, etc. If your parents see that you’re a good weight for your height, fit, and energetic, they may have a better opinion of your vegetarian diet.

3. Protein, Iron, Vitamins, etc: If you’re still eating chicken, dairy, and egg, chances are very good that you’re getting enough protein. Even if you went completely vegan, you’d still be able to get enough protein, iron, calcium, and other vitamins and minerals. There are nutrition issues that vegetarians should be concerned about – like Vit B12, Omega 3’s, and Vitamin D. But you’ll know what to do about those if you read up on vegetarian nutrition.

4. Nuts: You absolutely don’t need nuts to be a healthy veg. But can you eat seeds? If so, you could have things like hummus.

5. You’ll be nice and healthy if you eat beans, tofu, whole grains, and fresh raw or cooked veggies.

6. Learn to cook for yourself – there are some yummy recipes on Savvy Veg.

Best, Judith Kingsbury, Savvy Vegetarian

Medical Disclaimer: Any changes that you make to your diet, and the results of those changes, are your decision and responsibility. Savvy Vegetarian and its employees do not claim to be health care professionals, dietitians, or nutritionists. We do not treat, or recommend treatment, for any illness or health condition.

Soy Foods are not the only way to get vegetarian protein. Soy foods are good if you stay away from processed soy and stick to organic soy like tofu and tempeh.

Question for Savvy Vegetarian

Hi Savvy Vegetarian! I have just discovered your wonderful site while searching for help on cooking tofu. I am a Nebraska beef fed girl (no longer in Nebr.) who went around the table eating everyone else’s fat and chewing on the bones from their steaks when I was little.

Having had high blood pressure for the last 16 years, and carrying about 40 pounds extra, and my husband’s cholesterol meds have just been doubled AGAIN, we decided to try a real change.

The transition has been surprisingly easy, and I am a good enough cook that I am not intimidated by that part. Also, I am reading a very compelling book linking our modern diseases to animal proteins (The China Study).

I was dismayed when I read a comment on your site saying some people should limit soy intake and others avoid it altogether. Then I googled that topic and it sounds really scary.

Do you have any opinions, since I have found the soy foods quite useful, especially when grilling brats for everyone else, my husband and I felt happy to join in with our tofurkey, to cite just one example. We can and will do with out it, as I already feel so much better, but I just wanted your input. Thanks for your time and great site! – S. A.

Savvy Vegetarian Advice:

Hi S.A. Thanks for writing! Congratulations on taking this giant step for your health. Stick with it – you’ll be glad you did.

I’ve shifted my position on soy foods, thanks to a well-researched and informative article, Soy Truth, by Virginia Messina and her husband Mark Messina PhD. Soy foods are generally healthy, but for some people, it can cause weight gain, or allergic reactions.

Go for organic soy foods to avoid GMO’s. Favor traditional soy foods like tofu, tempeh, miso and soy sauce. Limit your consumption of processed soy foods like you would any other processed food.

You don’t need to focus on tofu or soy foods for your protein though.  There are plenty of other sources of vegetarian protein, and it’s nice to have variety in your diet, wouldn’t you say?  Beans and lentils, nuts and seeds have lots of protein. Whole grains, and even some fruits and veggies have protein too.

Of course when you’re grilling with a group, using the veggie meat substitutes is easy. Keep in mind that - just like their meaty friends - they’re often full of sodium, artificial flavoring, fat and preservatives. Consider trying our tofu burger recipe, very quick to make, and holds together well for grilling. Omnivores love them!

The key to good veggie health is a variety of fresh whole foods. I recommend you get the veg nutrition bible, Becoming Vegetarian, by Melina and Davis, and ‘bone up’ on vegetarian nutrition.

All the best, Judith Kingsbury, Savvy Vegetarian

I have just become vegetarian, I hate to cook. How can I have a healthy vegetarian diet? Use cooking gadgets, stay away from processed foods. Two of many tips.

Message for Savvy Vegetarian:

I’ve recently become vegetarian, but I hate to cook. I would like to buy pre-packaged foods, pre-made foods, etc.  What do you suggest?  Where do you suggest I go?  I love tofu and that’s my main source of protein. Help! Thank you, K.H.

Savvy Vegetarian Advice:

Hi K.H. – If you want to have a healthy vegetarian diet,  you’ll need to eat healthy: whole grains, beans and lentils and fresh fruit and veggies. You also need other sources of veggie protein than tofu.

So please try to overcome your cooking phobia a little bit. The nutritional benefits and increased variety in your diet will make it worth the sacrifice.  :-)

This list of 10 tips will make your vegetarian diet healthier without chaining you to the stove

1. Make full use of cooking gadgets: juicer, blender, food processor, rice cooker, crock pot, or pressure cooker to make any cooking you need to do quick and easy.

2. It’s extremely simple to cook whole grains, and you can make enough to last several days and put them in the fridge or freezer.

3. For beans you can use canned beans, and add them to things.

4. Many root veggies, like potatoes, yams, winter squash, carrots, beets, parsnips can be roasted in the oven or crockpot or baked in the microwave.

5. Steam  or microwave frozen veg or mixed raw veg packages to eat with a grain and some canned beans and a prepared sauce.

6. Raw veggies and fruits can be juiced or added to smoothies made with non-dairy milk, protein powder, nuts etc.

7. Make a crockpot soup once a week and freeze it in serving size containers to microwave or heat up on the stove.

8. Thaw and add a serving of brown rice, noodles or quinoa to a salad with some nuts or seeds or beans for a complete meal.

9. Make pasta or noodles, eat with fried or baked tofu or seitan, steamed frozen veg and a prepared sauce.

10. Stock your fridge and cupboards with foods for quick healthy meals with little or no cooking. Here’s a grocery shopping list of convenience or quick & easy foods you can buy at any well-stocked supermarket, or natural food store:

• Pasta and instant whole grain noodles
• Whole grain tortillas and breads
• Canned beans, refried beans, soups
• Tomato sauce and other prepared sauces
• Whole grain crackers and blue corn chips (blue corn isn’t gmo)
• Hummus
• Nut butters: almond, cashew, tahini
• Nuts and seeds
• Dried fruit (soak to make them easier to eat)
• Trail mix or energy bars (watch out for excess sugar)
• Washed salad mixes, baby spinach, mixed baby greens
• Raw veg like avocados, tomatoes, carrots, cucumbers, sprouts, mushrooms
• Washed and chopped veggie mixes
• Fresh fruit
• Granola
• Dairy or non-dairy milk, yogurt, sour cream, cheese
• Frozen veg
• Frozen or dried organic vegetarian entrees
• Tempeh, seitan, baked tofu, miso
• Falafel or veggie burger mixes
• Frozen veggie burgers
• Fake meats
• Artichoke hearts, water chestnuts, etc.
• Condiments like curry paste, mustard, mayo, ketchup, soy sauce, balsamic vinegar, salad dressing

Cautionary Notes:

Processed foods tend to be full of things that are Bad For You like excess sodium and fat, preservatives, flavor enhancers like MSG  (sometimes called natural flavoring), high fructose corn syrup, and toxic chemicals, so you should choose carefully what you eat. Read labels.

Buy organic and whole grain foods as much as possible. Avoid foods with corn and soy products as these are mainly Genetically Modified foods, have many proven health risks and aren’t even close to adequately tested before being approved by the FDA.

Consider taking supplements such as a one-a-day multivitamin, Vit. B12 and Vit. D to fill nutritional gaps. Plus buy enriched non-dairy milk and other packaged foods.

All the best, Judith Kingsbury, Savvy Vegetarian

Question for Savvy Vegetarian:

I’m interested in becoming a vegetarian but I’m allergic to soy and nuts so I want to know if there are other sources of protein available – R. S.

Savvy Vegetarian Advice:

Hi R. S,

Beans, lentils and whole grains would be your main sources of protein if you want to be egg and dairy free. Otherwise you could include those.
Seitan (or wheat gluten) is another possibility. You can make your own but it’s also readily available in stores right next to the tofu.
The vegetarian chili pictured above is an example of the many tasty dishes you can eat without ever touching nuts and soy.

Is it just tree nuts that you’re allergic to, or peanuts too? Can you eat seeds, such as sunflower, pumpkin, sesame and flax? If so, that expands your protein sources. For instance, you can eat hummus!

Medical Disclaimer: Any changes that you make to your diet, and the results of those changes, are your decision and responsibility. I do not claim to be a health care professional, dietitian, or nutritionist. Savvy Vegetarian does not treat, or recommend treatment, for any illness or health condition – Judith Kingsbury, Savvy Vegetarian

See our plant food protein chart for more info on sources of veg protein. Note that some vegetables are also good secondary protein sources.

All the best,
Judith Kingsbury, Savvy Vegetarian

Question For Savvy Vegetarian:

My boyfriend and I recently made the decision to become vegetarians and while we are loving it, we have run into a little problem. I started tracking everything we were eating to make sure we were making good food decisions and not turning into “junk-food vegetarians”. We eat plenty of fruits, vegetables, whole grains, protein, etc but I noticed the protein we were eating (nuts, seeds, beans, peanut butter, olive oil) were quickly putting us well over the 50 recommended grams of fat per day.

My question is, do the daily values recommended for the average person apply to vegetarians? Is it safe to be eating more than 50 grams a day if they are mostly good fats? And how much fat is too much? – M.C.
Advice From Savvy Vegetarian:

Hi M.C., I’m sorry to say, it is possible for vegetarians and vegans to get too much of a good thing! Nuts are a great source of ‘good fats’, they have concentrated nutrients you can’t find in large quantities in many foods, and they are a good source of protein. But the fat/protein ratio in nuts, compared to legumes, isn’t so good.

For example, a serving of 10 – 12 almonds (a small handful) has 60 calories, 7 grams of fat and 3 grams of protein. Protein is 9.6% of calories.

1 cup of cooked lentils, on the other hand, has 115 calories, 17 grams of protein, and only a trace of fat. Protein is 24% of calories.

1 cup of cooked brown rice has 216 calories, 5 grams of protein, 1.5 grams of fat. Protein is 7% of calories.

Measure for measure, legumes and whole grains are your best source of low-fat protein. Nuts are one of your best sources of ‘good fats’, but not THE best source of protein. Get more of your protein from legumes and whole grains, and eat nuts and seeds sparingly. A small handful or two per day is all you need.

For more information about protein sources, check out our plant food protein chart.

And here’s a good article I found about nut nutrition

Medical Disclaimer: Any changes that you make to your diet, and the results of those changes, are your decision and responsibility. I do not claim to be a health care professional, dietitian, or nutritionist. Savvy Vegetarian does not treat, or recommend treatment, for any illness or health condition – Judith Kingsbury, Savvy Vegetarian

All the best, Judith Kingsbury, Savvy Vegatarian