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Lauren K. Williams, M.S., Registered Dietitian, discusses nutrition options for vegetarians.

Nutrition for Vegetarians

It’s really important for athletes who are vegetarians to make sure that they get enough protein in their diet. If you consume eggs and yogurt and dairy products, you’ll get enough protein if you make sure that you have at least two to three servings of those per day

It’s really important for athletes who are vegetarians to make sure that they get enough protein in their diet.

If you consume eggs and yogurt and dairy products, you’ll get enough protein if you make sure that you have at least two to three servings of those per day. Other sources of protein if you do not consume dairy and eggs in the vegetarian diet, things like tofu, things like your nuts and your seeds, and your beans and legumes.

So pair up some vegetables and dip it in some hommous as a great snack. For your meals, making sure you’re sauteing up some tofu and having it with some brown rice and some steamed vegetables is another great option.

For lunch, try pairing some chickpeas on top of a salad or even some slivered almonds to get your protein source, making sure again, at least two to three servings of these throughout the day to assure adequate protein.
You can also get protein from whole grain sources. Quinoa is a great option. Find quinoa in your local grocery store and pair it with some chopped up peppers: green, red, yellow peppers. Pair it with some tomatoes and even put a little bit of rice vinegar on there to make more of a Greek salad.
For more options and ideas for the vegetarian athlete contact your local sports nutritionist or your local registered dietitian with a sports expertise.

Presenter: Ms. Lauren K. Williams, Registered Dietitian, Vancouver, BC

Local Practitioners: Registered Dietitian

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