The word protein means "to come first." This macronutrient, discovered a mere century ago, was thus named by a biochemist who felt that protein was the most important of all known nutritive substances. In fact, protein is the basic structual unit of our bodies. Proteins regulate fluid balance, are major components of DNA, RNA, and all hormones, transport nutrients in the bloodstream, and are essential to the bone matrix and to the health, maintenance, and repair of muscle tissue. Underestimating your need for protein may be a mistake.

Recommended daily protein intake has varied over the years. In the earlier part of this century, nutritionists suggested up to 125 grams a day for all adults. Then, in the 1970s and 80s, some vegetarian authors began to opine that in America, we were tending to eat too much protein, and should just relax and eat a lot of carbos, as if to say, "Eat a varied diet of ample calories, and the protein will just somehow happen."

• I do think it is possible to eat too much protein if you have meat 3 times a day and overload on dairy products and eggs.
• But I definitely do NOT think that most vegetarians are eating too much protein! Just the opposite. I suspect that many people eating a primarily vegetarian/vegan-leaning diet tend to become protein deficient without even realizing it. Let me qualify this.

  If you are a lacto-ovo vegetarian, and you consume modest amounts of cottage cheese, lowfat milk, and eggs on a regular basis, AND you also include in your daily diet healthy portions of soy products (tofu, tempeh), beans, and whole grains, and regular, smaller servings of nuts, you probably are getting enough protein.

  BUT: If you are a vegan, you have more of a challenge, and should consciously monitor your diet. Here's what a day's worth of protein on a vegan program looks like, based on the current thinking that an adult of average size and physical activity needs about 55 to 65 grams of protein per day. (NOTE: If you're large and very active, you will need even more.)

A PROTEIN PLAN for Vegans Per Day
(approximately 55 to 60 grams. NOTE: This is minimal!!):

• Supplement the above with at least 5 servings of fruits and vegetables each day. And, as always, drink plenty of water.

RETHINKING DR. SPOCK'S POSTHUMOUSLY-PUBLISHED RECOMMENDATION THAT CHILDREN BE VEGANS:
The revered Ben Spock notwithstanding, if you are thinking of raising children as vegans, please keep in mind that unless they are consuming most of the foods (or comparable foods) on the above list in good quantities (slightly smaller quantities, since their lean body mass is smaller) daily, they are probably getting too little protein, and you should consider adding some eggs and dairy to their repertoire. In addition to protein, you need to be sure your child is getting proper amounts of vitamins D and B12, as well as ample calcium and iron. Be aware: this is difficult on an all-plant diet!! If you are considering raising a vegan child, please consult a pediatric dietitian first.