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.
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
The recommended daily intake of iron:
Female Adults (14+) - 8.4mg and when mensturating 14.8mg of iron per day
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.
Australian Heart Foundation, 2018, Fruit and Vegetable Consumption, September 2018,