Protein is essential for a healthy body and mind, but it doesn't have to come exclusively from meat, poultry or fish.
Your bones and muscles depend on sufficient protein to stay healthy, according to the Iris Canter Women's Health Center newsletter.
Many plant foods are good sources of protein, including beans, grains, nuts and seeds.
To calculate your protein needs, multiple .36 grams by your weight. Very active people may need .45 or .55 grams per pound to support muscle growth.
A good rule is to make sure 10 to 35 percent of daily calories are from protein.
Among the best sources of plant-based proteins are beans. Just a half cup of white, black, kidney or chickpeas give you 8-9 grams of protein. Lentils offer a full 9 grams per half cup.
Seeds and nuts are also very reliable sources. Peanuts, almonds, pistachios offer 6-7 grams per ounce. Pumpkin seeds give 8 grams per ounce and sunflower seeds give 5 grams per ounce.
Two tablespoons of peanut butter give you 8 grams of protein.
A good idea is to combine plant sources with small doses of poultry, eggs and grains.
The Women's Health Advisor recommends this menu to satisfy protein needs:
2 eggs.
3 ounces of chicken breast.
1/2 cup wild rice.
1 ounces of almonds or peanuts.
Another menu:
6 ounces greek yogurt.
2 tablespoons peanut butter.
1/2 cup beans
1/2 cup pasta, whole wheat
1/2 cup tofu.
