protein deficiency

I've been eating lots of salad lately and kinda neglected my protein requirements. Now I have splits in the corners of my mouth:S.... Is this a symptom of protein deficiency, or is it unrelated? Thanks, R

 

could be a need for amino acids.. which are the building blocks for protien. have you tried adding beans or seeds to your salads?

 

Beans and lentils are a good source of protein, and might be something to consider making a daily part of your diet. Also, when I was veggie years ago, I added yeast flakes to my rice, sprinkled on top of a bowl of rice, they taste good (kind of cheesy), and are a very good source of B vitamins. Flax seeds, or flax seed oil is also very beneficial, and could help your cracking skin problem. Another thing that I found I drank a lot of was soy milk. I only drank non GM labelled soy milk, but that's just me. If you find that you like the taste of the yeast flakes, a stronger tasting, and more nutritious type is called engevida, my spelling may be wrong. It is more like a powder than a flake, but has more vitamins than the flakes. For summer, it is now confirmed by researchers that brightly coloured fruits and veggies like spinach, peppers, etc. help protect your skin from sun damage.

 

im really upset because i am getting absolutely no protein at all! i cant find any way to get it! my mom keeps threating to make me eat meat or sneak it into my food somehow if i dont get enough protein. please please give me a list of ways ( pills, foods, spices e.t.c) to get protein!

 

if you are eating anything you are getting amino acids which are the building blocks of protein...what you need to be doing is eating a wide range of vegies, legumes, nuts and beans and you should get more than enough to keep you kicking along...how about finding some of the vegie recipes on here and helping your mum make them up? You might need to take a little more responsibility for your food than having your mum prepare it if you really want to give this a go seriously...it helps to be the one cooking if you are going to be wanting to eat certain things!
Check out all the old threads on here about protein, iron, the recipes etc as I am sure these will have enough ideas to keep you busy for a while!!

 

To tell you the truth, I dont know if that's a *sign* of protein deficiency or not...

But, I do know that living off of salads won't get you very far. Just as with ANY diet, you must mix it up and eat a variety. You can't solely live off of one food. Like the others said if youre worried about protein try beans, lentils, nuts, seeds, etc.

Or mock meats if you're not *against* it.

Tofu is great if you make it right

Don't forget your grains, fruits, and calcium.

Also, soy milk is a great source of protein, calcium and B12

 

SOADeadHEAD, I'm from Idaho too. Anyway, if you could list what you are currently eating, I can help you with what you could add to get protein. Just remember, if you are eating enough calories and are eating a varied, whole food diet, you will get plenty of protein.

 

thanks for all your help you guys! i do need a change in diet thats for sure. i like to eat alot of broccoli with cheese and tons of raw veggies. i have spaghetti for dinner at least once a week and i eat a whole bag of chips all by myself over the course of about 4 days. I dont really like milk or tofu. I drink at least 3 cans of coke zero a day. I really dont want to eat meat for various reasons, but basically ive just started eating foods that are bad for me. Please tell me if you can think of some other things that i should be eating to get protein and well to blanace out my horrible diet. thanks!

 

drop the coke!!

caffeine inhibits the absorption of iron and that could well be contributing to you not getting all the goodness out of what you are eating!
you could try adding some beans to your spaghetti sauce, kidney beans are normally really nice with spaghetti sauces...
you could also dip your raw veggies in hoummous which is made from chickpeas and full of everything good!!

 

Definitely give up the coke if you can. The best thing to drink is water. Raw veggies are good, but make sure you are eating a wide variety. Also, iron absorption is increased when you pair iron rich foods with acidic foods. So, if you eat iron fortified breakfast cereal, have a small glass of OJ too. Try putting chopped kale in your spaghetti sauce.

For protein, the best sources somewhat depend on your general health. If you are a healthy weight or very lean, nuts and nut butters are a good protein source. If you are obese, nuts should still be consumed, but in reduced quantities because they are high in fat and calories. The same is true of most soy products (tofu, tempeh, soy milk, TVP). Soy is a complete protein, and so are quinoa and amaranth grains. Beans are a good protein source, and they are very versatile. You can make hummus or a dozen other bean spreads for sandwiches, you can use them as a meat substitute in pasta sauce and in many other dishes.

You don't have to worry about combining certain foods to create complete proteins, however, because if you eat a healthy, varied diet, you will get enough protein.

A couple of quick meal ideas:
Hummus and whole wheat pita bread with a leafy green salad, sliced tomatoes, cucumbers, and olives.

Stir fried vegetables with tempeh in teriyaki sauce.

Veggie chili over sliced wheat bread or rice.

 

thank you guys so much for all your help. i dont know if this will change what you said or if it will be helpful but i am 5'6 and 135. so i would say chubby

 

will do