Some women are concerned that they will not obtain sufficient protein in their diet when following the diet for Endometriosis as the diet eliminates dairy products and red meat. Here are some guidelines regarding other foods that contain protein.
Despite what we think, only around 15 percent of our daily calorie intake should come from protein. This means for many people eating a 2000 calories a day, we only need around 300 calories worth of protein. If you are into exercise this number would increase, but only slightly.
Every vegetarian food contains some protein. There are many options that contain the same amino acids that you can find in animal protein.
Here are some examples of vegetarian foods with high sources of plant protein:
PROTEIN IN LEGUMES/BEANS: Legumes- also called dried beans are edible seeds that grow in pods. Beans contain a more complete set of amino acids than other plant-based food and they are high in iron, B vitamins and fiber.
Use legumes as main dish items rather than side dishes. A good way to introduce beans to the diet is to replace the meat component in your favorite dishes, like casseroles, chili, curries, and adding beans to salad dishes. Examples are chickpeas or garbanzo beans, split peas, haricot, lentils (red, green or brown), kidney beans, lima beans, flageolet etc.
PROTEIN IN GRAINS: Whole grains are an excellent source of nutrition, as they contain essential enzymes, iron, dietary fiber, vitamin E, and the B-complex vitamins. Because the body absorbs grain slowly, they provide sustained and high quality energy. Grain can be added to casseroles or used in a side dish. Examples are: barley, brown rice, buckwheat, millet, oatmeal, quinoa, wild rice
VEGETABLE PROTEIN: GREENS: Nutritionally, greens are very high in protein, calcium, magnesium, iron, potassium, phosphorous, zinc, and vitamins A, C, E and K. They are crammed with fiber, folic acid, chlorophyll and many other micro-nutrients. Simply stir-fry up or steam some broccoli, kale, bok choy, or cabbage.
PROTEIN IN NUTS AND SEEDS: Nuts are very healthy and nutritious. In addition to being excellent sources of protein, nuts and seeds have many other benefits such as vitamins, minerals, fiber, and other chemicals that may prevent cancer and heart disease. Additionally, nuts are high in essential amino acids and healthy fats and essential fatty acids (like omega 3 and omega 6). Nuts and seeds can be added to salads as well as eaten as a snack. Examples are: almonds, cashews, pumpkin seeds, sesame seeds, sunflower seeds, walnuts (black)
Fish and Chicken:
You are also able to eat white meat as in chicken which contains protein, so long as it is organic and does not include the damaging chemicals and hormones that are found in intensively reared chickens.
Fish is also allowed on the endometriosis diet and oily fish like mackerel, trout, sardines and herring is especially beneficial for the healthy properties found in fish oil.
Like all things, your diet needs to be balanced and you need to rotate foods so that you are getting a good variety of nutrients available from different foods.
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