The Story of Bottled Water

I first saw this video in my Environmental Policy class. It explains how companies get people to buy more bottles of water when it already flows from the tap. Did you know that the manufacture of bottled water (from extraction to disposal) is a huge threat to the environment? Join the movement that avoids bottled water and supports investments in clean, available tap water for all. After all, water is a basic need – we have the right to demand for potable tap water!

The Protein Question: How much protein does one need?

Being a vegetarian, people have always asked me how I get enough protein. I often answer, “tofu” and “beans” but I never made any conscious effort to check whether I did meet the daily protein requirement or not. After doing strenuous activities for the last couple of days, I decided to investigate and find out how much protein one really needs and how a vegetarian like me can meet the daily requirement.

First of all, it is important to know what protein is. It is a complex molecule that are made up of different amino acids that help build important structures in our body such as healthy cells, enzymes, antibodies and muscles. An important source of energy for the body, a gram of protein provides 4 calories of energy. How much protein does one need? According to the US Department of Agriculture, men and women over 19 should get at least 0.8 grams of protein per kilogram of their body weight or 0.37 grams per pound. If one has a more active lifestyle, he or she should increase his or her protein intake. Not getting enough protein results to weakness, fatigue and muscle loss, which slows down your metabolism, weakens your immune system and puts yourself at a risk of gaining weight.(Source)

I have listed down a few vegetarian finds with their corresponding protein content to make it easier for the average vegetarian (like myself) to figure out how much protein one can have by consuming the following (grams of protein per cup):

  1. Tofu: 35 grams
  2. Almonds: 32 grams
  3. Cottage Cheese: 28 grams
  4. Lentils: 18 grams
  5. Beans: 15 grams (Black, Kidney, Pinto, Lima)
  6. Chickpeas: 15 grams
  7. Green Peas: 8 grams
  8. Spaghetti: 8 grams
  9. Quinoa: 8 grams
  10. Soy Milk: 7 grams
  11. Black Beans: 6 grams
  12. Oatmeal: 6 grams
  13. Spinach: 5 grams
  14. Rice: 5 grams
  15. Broccoli: 4 grams

(Source: They also have daily sample meals for vegans to meet the protein requirement.)

With this little list, it would be easier to keep track of our protein intake. Also, the nutritional label on the package should do the trick! Happy grocery shopping!