Ovolactovegetarian menu Protein content (g)
| Breakfast | |
| Oat bran bagel (1) | 6.1 |
| Whipped cream cheese (2 Tbsp) | 0.7 |
| Seedless raisins (1/4 c) | 0.8 |
| 1% Low-fat milk (8oz) | 9.9 |
| Coffee (12 oz) | 0 |
| Morning snack | |
| Fresh orange (1) | 1.6 |
| Lunch | |
| Sandwich with: | |
| Low-fat monterey jack cheese (1 oz) | 7.6 |
| Cherry tomatoes (5) | 0.4 |
| Thinly sliced cucumber | 0.2 |
| Sliced green bell peppers (1/4 c) | 0.2 |
| Whole wheat bread (2 slices) | 6.0 |
| Baby carrots (8) | 0.5 |
| Fresh apple (1) | 0.5 |
| Water (12 oz) | 0 |
| Afternoon snack | |
| Diet carbonated beverage (12 oz) | 0 |
| Dry roasted peanuts (1/4 c) | 6.0 |
| Dinner | |
| Vegetarian stew (1 c) | 42.0 |
| Brown rice (3/4 c) | 3.0 |
| Steamed broccoli spears (1 c) | 3.2 |
| Salad with garbanzo beans (l/4 c) | 3.5 |
| Low calorie salad dressing (2 Tbsp) | 0.1 |
| Whole wheat roll (1) | 2.2 |
| Soft margarine (1 Tbsp) | 0 |
| Fresh cantaloupe (1 c) | 0 |
| Iced tea, unsweetened (12 oz) | 0 |
| Evening snack | |
| 1% Low-fat milk (8 oz) | 9.9 |
| Cinnamon graham crackers (4) | 3.1 |
Total 107.5
Sample menu Protein content (g)
| Breakfast | |
| Oat bran bagel (1) | 6.1 |
| Whipped cream cheese (2 Tbsp) | 0.7 |
| Seedless raisins (1/4 c) | 0.8 |
| 1% Low-fat milk (8oz) | 9.9 |
| Coffee (12 oz) | 0 |
| Morning snack | |
| Fresh orange (1) | 1.6 |
| Lunch | |
| Sandwich with: | |
| Tuna salad (1/4 oz) | 8.1 |
| Tomato slices (2) | 0.4 |
| Thinly sliced cucumber | 0.2 |
| Sliced green bell peppers (1/4 c) | 0.2 |
| Whole wheat bread (2 slices) | 6.0 |
| Baby carrots (8) | 0.5 |
| Fresh apple (1) | 0.5 |
| Water (12 oz) | 0 |
| Afternoon snack | |
| Diet carbonated beverage (12 oz) | 0 |
| Dry roasted peanuts (1/4 c) | 6.0 |
| Dinner | |
| Lean roast beef (2 oz) Brown gravy (1/4 c) |
21.42.2 |
| Brown rice (3/4 c) | 3.0 |
| Steamed broccoli spears (1 c) | 3.2 |
| Melted reduced fat and sodium cheddar cheese (l/4 c) Mixed green salad (1 ½ c) |
6.0 |
| Low calorie salad dressing (2 Tbsp) | 0.1 |
| Whole wheat roll (1) | 2.2 |
| Soft margarine (1 Tbsp) | 0 |
| Fresh cantaloupe (1 c) | 0 |
| Iced tea, unsweetened (12 oz) | 0 |
| Evening snack | |
| 1% Low-fat milk (8 oz) | 9.9 |
| Cinnamon graham crackers (4) | 3 1 |
Total 92.6
Protein content of sample menu and modifications for ovolactovegetarian diet. (Nutrient data from U.S. Department of Agriculture, Agriculture Research Service. U.S Department of Agriculture, national Nutrient Database for Standard Reference, Release 20, 2008.
Nutritional Directions
- Increased muscular activity does not seem to elevate the
protein requirement except for a small increase needed for
muscle development during conditioning. Athletes may
require 1.2 to 1.7 g of protein a day depending on the inten-
sity of training. This should be determined by a registered
dietitian specializing in sports nutrition. - Protein requirements should be met by foods from several
sources (even animal protein foods) because of other nutri-
ents that accompany the protein. For example, pork is an
excellent source of thiamin; red meats furnish a significant
amount of iron. In contrast, too many egg yolks in the diet
contribute excessive cholesterol. - Animal sources of protein are generally the most expensive.
When people have limited resources, they can:
(1) eat protein in adequate but not excessive amounts
(2) use a variety of proteins of lower quality (which are less expensive)
(3) purchase less expensive kinds of protein foods. - The color of the eggshell is not related to its nutritional value.
The breed of the hen determines the color. - Reinforce the lack of benefit and possible danger of taking
amino acid supplements if protein intake is adequate.