How to Eat Less Protein

Protein is an essential nutrient, but most Americans get far too much in their diets - usually 40 to 60 percent more than the recommended amount. Overconsumption of protein can contribute to a number of health problems, including gout, kidney disease, some types of cancer and osteoporosis.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Vegetarian Cookbook
• Soy Products
• Vegetables
• Whole Grains

1. Decrease or eliminate animal products from the diet. This includes red meat, dairy products, fish, eggs and poultry. Replace with grains and vegetables.
2. Eat a wide variety of foods. This will ensure you are getting adequate protein as well as other essential nutrients.
3. Eat enough calories to sustain your weight (unless you are on a weight loss
4. program).
5. Use "veggie burgers" or "veggie dogs" if you want convenience foods. They are made with soy and/or various vegetables. They are available in many supermarkets and health food stores.
6. Replace cold cuts with "veggie cuts."
7. Try to incorporate soy, rice milk and tofu into your diet.
8. Alternate meat dishes with vegetarian (low-protein) options. Experiment with recipes as you find some to suit you and your family.

Tips & Warnings

• Vegetable proteins will supply all of the essential amino acids. They are less dense than animal proteins, so your overall protein intake will be lowered. Vegetable sources also contain no cholesterol and are usually lower in fat.
• An average adult needs about 50 grams of protein a day.
• Athletes only require slightly more protein, which can be supplied by eating larger portions or taking an amino acid supplement. It is a myth that you need large amounts of protein if you are an athlete or doing a vigorous fitness program.