Plant Based Eating

How many pieces of fruit have you eaten today? and how many servings of vegetables have you consumed?

The Australian Heart Foundation reported in 2014/15 that only half Australian's aged 18 years and over reported that they consumed the recommended daily intake of fruit, while only 7% met the guidelines for the daily vegetable intake (Australian Heart Foundation 2018). 

The plant-based eating philosophy is centred upon the increase of the amounts of fruits, vegetables, legumes, whole grains, nuts and seeds that we consume. Whilst including small amounts of animal protein a few days a week. 

People often question how they can obtain a balanced diet, when living plant-based, as they are unsure about where they get their daily intake of protein and iron.

Below gives insight into sources of plant-based iron and protein that you can implement into your daily diet. 

Plant-Based Proteins

The recommended daily intake of protein is 0.8 gram per kilogram of body weight.

  • Tempeh - 3 Ounces = 16 grams of protein

  • Lentils - 1 Cup = 18 grams of protein

  • Chickpeas - 1 Cup = 16 grams of protein

  • Kidney Beans - 1 Cup = 13 grams of protein

  • Black Beans - 1 Cup = 16 grams of protein

  • Pinto Beans - 1 Cup = 15.5 grams of protein

  • Spinach - 1 Cup = 5.3 grams of protein

  • Quinoa - 1 Cup = 8 grams of protein

  • Almonds - 1/4 Cup = 7.5 grams of protein

  • Avocado - 1/2 Cup - 3.5 grams of protein

  • Edamame - 1 Cup = 18.4 grams of protein

  • Peas - 1 Cup = 16 grams of protein

 

Iron Sources

The recommended daily intake of iron:

  1. Female Adults (14+) - 8.4mg and when mensturating 14.8mg of iron per day

  2. Male Adults (14+ years) - 8 - 11 mg of iron per day

  • Organic Soybeans - 1/2 Cup = 4.5mg of iron

  • Lentils - 1/2 Cup = 3.3mg of iron

  • Chickpeas - 1/2 Cup = 2.4mg of iron

  • Spinach (Cooked) - 1/2 Cup = 3.2mg of iron

  • Pumpkin Seeds - 30g = 3mg of iron

  • Calcium Set Tofu - 100g = 2.7mg of iron

  • Hulled Hemp Seeds - 30g = 2.4mg of iron

  • Kidney Beans - 1/2 Cup = 2.2mg of iron

  • Chia Seeds - 30g = 2.3mg of iron

  • Cooked Quonia - 150g = 2.2mg of iron

 

This week experiment implementing different sources of plant-based iron and protein into your diet.

 

 

 

References: 

Australian Heart Foundation, 2018, Fruit and Vegetable Consumption, September 2018,  

 

 

Allie Veall