Making Healthy Choices

By PSU EcoMerge Capstone - 9:00 PM



According to The American Dietetic Association, "Vegetarian diets that are low in animal products are typically lower than non vegetarian diets in total fat, saturated fat, and cholesterol..." These factors are associated with increased risk of obesity, coronary heart disease, high blood pressure, diabetes, and some forms of cancer.

You don't need to eat animal products to have enough protein in your diet. Plant proteins alone can provide enough of the essential and non-essential amino acids, as long as sources of dietary protein are varied and caloric intake is high enough to meet energy needs.


Vegetarian
Protein Sources
Grams of Protein based on a 100g serving size
Mg of Cholestrol based on a 100g serving size
Soybeans
36.490
0.000
Winged beans
29.650
0.000
Lentils
28.060
0.000
Peanuts, raw
26.150
0.000
Beans, kidney
25.330
0.000
Seeds, pumpkin, squash
24.540
0.000
Nuts, walnuts, black
24.350
0.000

Animal Protein Sources
Grams of Protein based on a 100g serving size
Mg of Cholestrol based on a 100g serving size
Pork, rump, cooked
30.940
96.000
Chicken, light, cooked
30.910
85.000
Chicken, breast, cooked
29.800
84.000
Turkey, all, roasted
28.710
74.000
Finfish, halibut, cooked
26.690
41.000
Finfish, salmon, cooked
25.720
85.000
Beef, ground, cooked
24.070
90.000



Sources:
http://www.americanheart.org/Heart_and_Stroke_A_Z_Guide/vegdiet.html

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