Nutrition Quotes

“Sources of Plant Protein

Grains and grain products, legumes (lentils and dried beans and peas such as kidney beans or chickpeas), starchy vegetables, and nuts and seeds all provide protein (see Table B). A serving of a grain product or starchy vegetable provides an average of about 5 grams of protein, a serving of legumes provides 10 to 20 grams of protein, and a serving of vegetables provides about 3 grams of protein. Although a serving of these foods contains less protein than a serving of meat, you can eat more plant protein foods for fewer calories.”
― Melissa Bernstein, Nutrition

“Although protein deficiency is widespread in poverty-stricken communities and in some nonindustrialized countries, most people in industrialized countries face the opposite problem—protein excess. The RDA for a 70-kilogram (154-pound) person is 56 grams; however, the average American man consumes approximately 100 grams of protein daily, and the average woman about 70 grams. Many meat-loving Americans eat far more protein.

Some research suggests that high protein intake contributes to risk for heart disease, cancer, and osteoporosis. However, because high protein intake often goes hand-in-hand with high intakes of saturated fat and cholesterol, the independent effects of high protein intake are difficult to determine.”
― Melissa Bernstein, Nutrition