Getting an adequate amount of protein without eating meat?

[Matt]

I am not a strict vegetarian, but for years have not eaten any meat or
other animal protein sources. I realize I need more protein in my diet
and want to give it shot, but because it has been so long, meat often
causes an involuntary gag reflex and I have a hard time getting it
down. What alternatives do I have?

Thanks,
Matt

[TLN Phil]

Matt,

I think it is a good decision for you to give animal-based proteins
another shot. After water, protein is the most essential nutrient
required for solid, overall health. Be it muscle tissue, bones, skin,
organs or the immune system, adequate protein is vital for optimal
functioning of these systems.

Since it has been years of not eating traditional protein sources, the
key is to ease back into them. Going out and buying a thick steak is
definitely not the way to go. You not only have psychological and
sensory aversions to animal protein--but physiologically your
digestive system is not in shape. Our stomach and intestines secrete
digestive enzymes that effectively break down proteins. But if you
haven't eaten protein regularly for a long period of time, these
enzymes can go into a sort of hibernation mode.

To condition yourself, start off with small portions of the less dense
protein sources. Eggs and Poultry are at the top of this list.
Lowfat dairy products are also excellent. Yogurt and cottage cheese
are rich in protein and naturally low in lactose, which many people
claim intolerance. Whey protein powder is also a dairy product and is
super convenient, affordable and can be mixed with just about anything
to boost protein intake.

Along with small portions, start with dishes that mix in small pieces
of protein. Soups and stir fry are two that come to mind. Just make
sure that the pieces of protein add up to a decent size portion of
protein (like the size of the palm of your hand).

For examples of different types of protein and how much to eat, I
recommend the following articles found by clicking on the Files
section of this group site:

Tough Love Nutrition Part 1: NutritionShortCourse
Tough Love Nutrition Part 2: Healthy Meal Guide

Regards,

TLN Phil