Proteins and Health

Introduction

Building a vegetarian diet with fish and seafood is not difficult.  The pattern intake on a 2,000 calorie diet for a vegetarian diet is seen below.

2,000 Calorie Vegetarian Diet Pattern

^{Source:  Dietary Guidelines for Americans, 2025}

What are vegetarian protein sources?

Tofu and peanuts are vegetarian proteins.

• Nuts
• Soy
• Whole grains and beans
• Plant-based meats

Dairy, eggs, and fish also contain protein.  All but low mercury fish should be limited from this group according to individual needs.

Vegetarian Choices in the Protein Foods Group

“Vegetarians get enough protein from this group as long as the variety and amounts of foods selected are adequate. Protein sources from the Protein Foods Group for vegetarians include eggs (for ovo-vegetarians), beans, peas, and lentils, nuts and seeds (including nut and seed butters), and soy products (tofu, tempeh). For more information on beans, peas, and lentils, see Beans, Peas, and Lentils are Unique Foods.”

Why is it important to eat a variety of seafood each week?

Go to – https://www.myplate.gov/eat-healthy/protein-foods

Page Website References:

Dietary Guidelines for Americans – https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf