Doctor's office
Enter your doctor's name to get office information.
Find labs in your network
Enter your primary care doctor's name to find labs in your network.
Find urgent care centers in your network
Enter your primary care doctor's name to find urgent care centers in your network.
Driving Directions
Update Information
Forgot Password

Please enter your e-mail address.

Sharp Health News

Vegetables, lentils and legumes, oh my!

Sept. 12, 2015

Vegetarian diet and protein

These days, eating more vegetables by following a vegetarian diet is easier than ever. From soy-based "meats" to tempeh, vegetarian options are endless. The one thing that stops many people from becoming a vegetarian is the concern that they will not get enough protein.

According to Patti Ennis, manager of the clinical nutrition program at Sharp Chula Vista Medical Center, adequate protein to maintain body tissues, including muscle, can be easily achieved on a plant-based diet.

“Not only are certain vegetables high in protein, but they also provide other nutrients, including fiber, vitamins and minerals,” she says, adding that these healthy proteins contain no saturated fat or cholesterol.

The benefits of a plant-based diet include:

  • Reduced cardiovascular risk
  • Reduced risk of Type 2 diabetes
  • Reduced risk of some forms of cancer
  • Improvement to environmental impact

According to the National Institutes of Health, the recommended dietary allowance (RDA) of protein needed for the average adult is 0.8 grams per kilogram of body weight — for example, if an individual weighs 135 pounds, he or she would need 48.6 grams of protein each day. To calculate your RDA, multiply your body weight in pounds by 0.36.

When following a plant-based diet, ensure you are receiving the recommended amount of protein each day by incorporating these high-protein, vegetarian options:

  • Black beans (1 cup) = 15.2 grams of protein
  • Lentils, boiled (1 cup) = 17.9 grams of protein
  • Tofu, firm (1/2 cup) = 19.9 grams of protein
  • Quinoa, cooked (1 cup) = 11 grams of protein
  • Chickpeas, boiled (1 cup) = 14.5 grams of protein

To help support eating more fruits and vegetables, the Food Nutrition Services Department at Sharp Chula Vista observes “Meatless Mondays.” If you’re thinking about becoming a vegetarian, start by dedicating one day a week to eating plant-based meals. That way, it is easier to either accept vegetarianism altogether or work toward maintaining a modified version of the plant-based diet.

You might also like:

Choose the doctor who's right for you.

At Sharp, we make it easy to find an exceptional doctor — right where you live and work.

All Categories
Contact Sharp HealthCare
Call us


If this is a life- or limb-threatening emergency, please call 911 immediately.

Email us

Please do not use this form to convey personal or medical information.

How would you like to be contacted?
Date of birth

Find other numbers

View our phone directory

What's This?

These important numbers are located on your billing statement.

Find your Sharp Rees-Stealy account number

Find your Sharp Rees-Stealy account number

Find your Sharp hospital account number

Find your Sharp hospital account number

Find your SharpCare account number

Find your SharpCare account number
What's GDPR?

The General Data Protection Regulation (GDPR) governs the processing of personal information gathered from individuals while they are in the European Union (EU) and parts of the EEA (European Economic Area, which currently includes Iceland, Lichtenstein and Norway).

We are sorry, but we are unable to process hospital price estimates if you live or are travelling within the EU or affiliated nations.

To learn more, call us at 858-499-5901.

What's This?

Many surgery and procedure names sound similar. If possible, please provide the current procedure terminology (CPT) code, which can be found on the order from your doctor.

If you cannot provide the CPT code, please contact your doctor's office for the CPT or a detailed description of services.