I am a vegetarian and I need to know what vitamins I need to still stay healthy. How much protein do I need (I weigh 90 pounds) and what foods have protein in them??
well it really depends on how much you excerise and such! try asking a nutritionist! i know if you work out alot every day, you need your body's weight in grams so if you workout everyday and get lots of execrise you would need 90 grams, i know thats alot! i would shoot for at least 50 grams of protein.
peanut butter, eggs and cheese (if you eat these),nuts
if ur eating lots of fruit and veggies you should be getting enough vitamins, try eating a vareiety of things to get different vitamins.
Almost all food contains protein. Just eat properly and you'll be fine.
Also, your protein needs depend on how active you are as well. Just google this stuff and look for what applies to you.
45 grams a day. Good sources include beans,nuts,seeds,broccoli,and leafy greens.
I would say 3 or 4 servings of protein enriched foods a day. Things like nuts seeds peanut butter or fake meats like garden burgers.
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