Vegetarians and vegans need protein too !

Vegetarians

Plant protein can meet requirements when a variety of plant foods is consumed and energy needs are met. In more restrictive diets, where variety and energy intake is limited, greater attention must be given to providing an adequate protein intake, especially in pregnant women, infants, growing children, and the elderly.

A vegetarian diet, including milk and eggs, provides all essential amino acids.

Research indicates that an assortment of plant foods eaten over the course of the day can provide all essential amino acids, therefore complementary proteins do not need to be consumed in the same meal. Lysine is the limiting amino acid in cereal grains and methionine is the limiting amino acid in legumes.

The quality of plant protein varies, and in general plant proteins in their natural form are less digestible than animal protein sources. Isolated soya protein can meet protein needs as effectively as animal protein and has been shown to be as digestible as egg protein. The consumption of dietary protein from a variety of sources should be encouraged.

A slightly lower protein intake may in fact be beneficial for some individuals with or prone to osteoporosis, as evidence suggests that a high animal protein intake may increase loss of calcium through urinary calcium excretion.

Vegetarians whose dietary protein sources are mainly those that are less well digested, such as some cereals, may have greater dietary protein requirements. It has been suggested that protein requirements of vegans may be increased by 30-35% for infants up to the age of two years, and 20-30% for 2-6 years olds, and 15-20% for those 6 years and older in comparison with those of non-vegetarians.
The consumption of dietary protein from a variety of sources should be encouraged.
It is essential to seek the advice of a dietitian if bringing up a child on a gluten-free and vegan diet, as children have special nutritional requirements for growth and development. Courtesy of Coeliac UK