Is Your Protein Intake up to Par?

If you don't eat much (or any) meat, you might sometimes wonder if you're getting enough protein. For most people, approximately .8 grams of protein per kilogram of body weight daily is ideal. To calculate what this means for you, use this formula:

• Divide your weight in pounds by 2.2 to find your weight in kilograms.
• Multiply your weight in kilograms by 0.8.

Next time someone in your family asks you if you get enough protein, you can give them a definite answer!

Need ideas for high-protein vegetarian snacks?

Here is a list of snacks sure to keep your energy high:

• Low fat cottage cheese with sliced fruit or 1/4 cup fresh berries
• Whole wheat toast with nut butter (cashew, almond or soy)
• Mochi with nut or seed butter inside
• Hummus with raw chopped vegetables or whole wheat pita bread
• Apple or pear slices with nut butter
• Nachos with salsa, shredded cheese and/or beans
• Prepared tofu chive spread or roasted garlic tofu spread with whole grain crackers
• Nuts or seeds (try roasting them with tamari)
• Prepared soup cups
• A packaged bean burrito (found in freezer section)
• Plain vanilla yogurt or soy yogurt with your own granola or nuts mixed in

Writer: Bastyr staff writer
Date: 2003

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