But he warns vegetarians not to get all their protein from dairy foods because they are high in fat. Use skim milk and look for reduced fat or fat-free dairy products, Cleavenger says. It's important to realize that a vegetarian needs to eat a variety of foods, he adds. There are many ways that you can include protein in your diet. Perhaps the best way is to eat an assortment of whole grains, peas, beans, legumes, or corn.
Plant proteins are usually incomplete but they can be made complete by combining certain foods.
Mix rice and beans, split-pea soup and bread, meatless chili and cornbread, or rice and sunflower seeds. Although nuts can be a good source of protein, use them sparingly because of their high fat content. In the past, people believed they had to combine foods at the same meal in order to get a complete protein. New research has shown that as long as the foods are eaten on the same day, you will benefit from the combination.