nutrient rich® healthy eating

There is protein in all plant foods. Protein can be obtained from nutrient-rich greens. You can
also get it from plant sources like legumes, kidney beans, garbanzo beans (chick peas), mung beans
and sprouts, black beans, lentils, quinoa, millet, soybeans, and more. Beans, legumes and complex
grains are all great non-animal protein sources that do not harm the body in the long run. There is
even protein in watermelon!

According to Joel Fuhrman, M.D., a head of romaine lettuce is approximately 50% protein and 18%
healthy fat by calorie, which is more protein per calorie than chicken!

The Experts Weight In: The Problem is Too Much Protein

Here’s an excerpt from The Top 12 Findings of The China Study (available for download at
NutrientRich.com), which I produced with China Study authors T Colin Campbell, PhD, and Thomas
Campbell III, MD. It tell you everything you need to know about any remaining concern you might
harbour about protein—from the world’s foremost nutrition experts.

Even though many of us worry about getting enough protein, evidence suggests that the

real danger is consuming too much protein, especially if it is protein from the wrong

foods.

Protein is the most sacred nutrient, the king of our nutritional worries. It has been this way

ever since nutrition as a biochemical science emerged over 150 years ago. But when we look at

the recommendations and research findings related to protein intake, we find that our

concerns and beliefs may not be justified.

The government’s long-standing required level of protein intake is about 0.8 grams of protein

per kilogram of body weight. This is about the equivalent of 56 grams of protein for a 155 -

pound man and 48 grams of protein for a 132 - pound woman. This level was set because it

provides more than enough protein for growth and maintenance for almost the entire

population, based on laboratory-based studies.

Protein Intakes Traditionally Recommended by the U.S. Government

Body Weight (pounds) Protein Intake (grams)

150 54

200 73

In practice, however, Americans consume far more protein than required. On average,

Americans consume about 90-95 grams of protein a day, with many people (people on high-

protein diets or supplements) going even higher. In addition, Americans derive the vast

majority of their protein from animal foods—meat, fish, and dairy foods. This is a double