How Much Protein Should a 'Normal' Diet Contain?

You know you need a determined whole of protein in your diet; to fix worn out cells, to withhold your immune system, even to build neurotransmitters so you can think happy thoughts. But what is the right whole for you? Before you select in the middle of that steak, a boiled egg, or a bean dish, let's see which one will furnish the protein you need.

Lets Crunch The Numbers

12 OUNCES EQUALS HOW MANY CUPS

Krause's handbook of food, nutrition and diet therapy, a nutritionist's textbook, advises that you need 0.8g of high quality protein per kilogram of your ideal weight every day to stay healthy. For example, if your ideal weight is 70kg, you need 56g of high quality protein every day. There are a incorporate of important points in this recommendation:

1. Base your protein requirements on your ideal weight, not your actual weight. If you're overweight, you don't need extra protein to mouth stored fat. If you're underweight, you need to consume more protein to help increase your weight.

2. The calculations are based on high quality protein. That's animal protein, which is more certainly digested. 95% of the protein in that egg you ate will be utilised; only 78% of the protein in that bean dish can be utilised by your body.

Its also important to remember that if you're convalescing, on a weight loss program, or elderly, you need much more than this. If you have kidney disease you may need to eat much less, or focus on plant based proteins.

First Method: Do And Review

Here's an effective way to seek whether you're eating adequate protein. On any typical day, write down all things you eat as the day progresses. Then in the evening, characterize and count how many grams of protein you ate. Here's a guide:

- 100g of meat (red meat or poultry) will furnish 20-25g of protein

- 100g of seafood will furnish 15-20g of protein

- one cup of milk or yogurt will furnish 8g of protein

- one egg will furnish 6g of protein

- 120g of tofu will furnish 9g of protein

- 30g of nuts will furnish 5g of protein

 Second Method: Count Your Servings

Another way to ensure you eat adequate protein, without counting the numbers, is to eat five serves of protein every day, (assuming you focus on animal proteins). 'One serve' equals

- 28g (one ounce) of meat/fish or

- 1 egg or

- 1/2 cup cooked legumes or

- two tablespoons of peanut butter

 
And Here'S The Fine Print

An important aspect of eating adequate protein is that your digestion has to be producing adequate digestive enzymes to break that necessary protein down into amino acids. That means having a wholesome stomach, pancreas and intestines. As you age your quality to furnish adequate digestive enzymes diminishes.  If you intuit that your digestion may not be up to the job, your local nutritionist-naturopath can help you get back on track.

Happy eating!

How Much Protein Should a 'Normal' Diet Contain?

12 OUNCES EQUALS HOW MANY CUPS

The Protein question

The most tasteless ask patients ask when I advise them to eat more plant foods and less animal foods, like beef, pork and milk products is "But where will I get my protein?"

"From plants," I reply, "where do you think the cow got it in the first place? Cows don't manufacture big muscles by eating meat. They manufacture them from eating grass. We're no different."

12 OUNCES EQUALS HOW MANY CUPS

Protein is made from construction blocks called amino acids. Our body makes approximately every amino acid we need. There are eight to ten we cannot make, so we must get them from food.

Plants are a good way to get amino acids for many reasons:

1. Plants are high in fiber. Animal foods contain no fiber.

2. Most plants are naturally low in fat.

3. Plants contain no cholesterol and contain plant sterols that cut cholesterol levels. All animal foods contain cholesterol.

4. Plants contain phytochemicals which safe against oxidative damage, cut inflammation, kill cancer cells, and heighten the liver's detoxification ability. Animal foods do not.

5. Plants supply calcium.

6. Plant protein appears to safe kidney function. However, protein intake above 20 percent of calories, whether plant or animal in source, can damage the kidneys.

We do no ifs ands or buts don't know how much protein a human being needs. different sources quote different amounts, which have been steadily lowered since Recommended Daily Allowances were established early last century. A tasteless value these days is 0.23 grams per pound (0.5 grams per kilogram) of body weight for most habitancy and 0.34 grams per pound (0.75 grams per kilogram) of body weight for athletes. Other sources say more, others less, and many studies are inconclusive.

For illustration purposes, let work with these numbers. A 150 pound non-athlete would then need 35 grams of protein per day.

Let's look at the protein article of some plant foods. One cup of cooked lentils contains 18 grams of protein, 4 ounces of tempeh contains 16 grams, ¼ cup of almonds, sunflower or pumpkin seeds contain 8 grams, one cup of broccoli or spinach contains 5 grams, ½ cup of cooked oats or brown rice contains about 3 grams. Do the math. It's easy to get sufficient protein from plants.

Now look at the protein article of some animal foods: 3 ounces of roasted chicken contains 24 grams, 3 ounces of salmon contains 23 grams and 3 ounces of T-bone steak contains 20 grams. It's a rare man who eats only 3 ounces of meat at a sitting. It's easy to get too much protein and miss the condition benefits of plants by eating former amounts of animal foods.

Milk is often touted a good source of protein, but ¼ cup of almonds, sunflower or pumpkin seeds supply the same number as one cup of milk, 8 grams. Nuts supply fiber and much good capability fat than milk.

See http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl for the protein article of other foods.

While this illustration helps make the point that plants are a great source of protein, I think the focus on protein is misplaced. We are request the wrong question. Why? Our body doesn't use protein to make protein. It uses amino acids to make protein. Our body makes amino acids from carbohydrates and other amino acids, except for eight to ten so called "essential" amino acids that we must get from food. It was once notion that we needed to eat animal foods because they contain all of the considerable amino acids in sufficient quantity. We now understand that our considerable amino acid needs are well met by eating a range of plant foods. This has been the position of the American Dietetics relationship since at least 1988. In one study where the participants ate only corn, all the amino acid needs were met except one, and 91% of its requirement was met. In an additional one study where the participants ate only rice, amino acid needs not only were met but were 1.5 - 4.5 times the requirement.

So complicated food combining regimens described by Frances Moore Lappe in her seminal book Diet for a Small Planet are not necessary. She later stated "In combating the myth that meat is the only way to get high capability protein, I reinforced an additional one myth. I gave the impression that in order to get sufficient protein without meat, considerable care was needed in choosing foods. no ifs ands or buts it is much easier than I thought."

Even "high quality" protein becomes a myth when we perceive that what we no ifs ands or buts need are amino acids. "High quality" was once used to recapitulate a food that provided all of the considerable amino acids in sufficient quantity. "Low quality" described a food that did not. These terms are outdated.

So don't worry about protein. Instead eat a range of whole, unprocessed foods, mostly from plants and let your body do the rest. Make organically grown foods from local sources your first choice.

Now for the recipes!

Red lentils are a great introduction to beans. They are no ifs ands or buts digestible and cook quickly. This soup tastes great hot or cold, exquisite for June when the weather varies from cool to sweltering.

Joan's Red Lentil Lemon Soup (adapted from Annemarie Colbin's The Natural Gourmet)

1 tablespoon grape seed oil

2 medium onions, chopped

2 cloves garlic, minced

1 teaspoon ground cumin

1 cup dried red lentils

5 cups vegetable stock or water

1 bay leaf

2 thin strips lemon rind

1 teaspoon vegetable stock powder, if using water

1 tablespoon fresh lemon juice

Sea salt to taste

6 thin slices of lemon for garnish

1. In a 3- to 4-quart soup pot, heat the oil over medium heat. Add the onions and sauté until translucent, about 3 to 4 minutes. Add the garlic and cumin and cook until the onion is golden, about 6 to 7 minutes longer.

2. Meanwhile, pick over the red lentils carefully, discarding any stones. Rinse. Add the lentils, stock or water to the onions and bring to a boil. Add the bay leaf, lemon rind and cut heat. Cover and simmer for 20 minutes. If water was used add the vegetable stock powder. Simmer 5 minutes more.

3. Discard the bay leaf and lemon rind. Add the lemon juice, salt to taste and stir. Pour into bowls and garnish each with a slice of lemon. Serves 6.

Here's a formula to add to your repertoire on non-meat main dishes. It's my take on a well known condition food salad and a house popular come summer. This formula calls for aduki or adzuki beans. You'll find these small red beans at your local condition food store. They create in Japan where they valued for their healthful properties. Known as a natural diuretic, they are useful to those with high blood pressure. They also fortify the kidneys and bladder, helping those with frequent infections or other problems in these areas. Rich in fiber, they help lower cholesterol and promote bowel regularity. Aduki beans do not want soaking. However, if beans give you gas, soak them first. always throw out the soaking water and cook beans with fresh water.

Summertime Red Beans and Rice

Marinade

2 Tbsp fresh lemon juice

1 Tbsp shoyu or tamari (natural soy sauce, please don't ruin it with La Choy or other conventional soy sauce brands!)

3 Tbsp extra-virgin olive oil

1 - 3 cloves garlic, minced

Beans and Rice

1 cup cooked or canned aduki beans, drained or a heaping 1/3 cup dried aduki beans

2 cups cooked brown rice

½ cup raw cashews, chopped into large pieces

3 whole scallions, chopped

2 stalks celery, chopped

¼ cup cilantro, chopped

1. If using dried aduki beans, rinse them first, and add them to 4 cups water. Bring to boil, cut heat and simmer for 1 - 1 ½ hours. You may also pressure cook unsoaked beans for 14 - 20 minutes, or soaked beans for 5 - 9 minutes. Then place the pressure cooker in the sink with the issue valve pointed away from you. Run cold water over the pressure cooker until the pressure comes down, then open. If the beans are not done, return to pressure for 1 - 2 minutes more. Drain the beans.

2. Meanwhile, integrate the ingredients for the marinade in a bowl or screw top jar. Stir or shake. Set aside for 30 minutes.

3. Combine the ingredients for the beans and rice. Whisk or shake the marinade until well blended and pour over the bean and rice mixture. Toss and allow to stand for at least 30 minutes. appetizing served cold or at room temperature. Serves 4 to 6.

The Protein question

12 OUNCES EQUALS HOW MANY CUPS

Protein in the Diet

In regards to Nutrition and Diet - There appears to be much confusion regarding the term 'Protein - specifically the types of and amounts of protein needed by the human organism.

A diet fit for health - for the human species at least - should consist of approximately 50% fruit, 35% vegetable, 10-15% Starch (complex carbohydrates) and no more than 5-10% protein (and this should be vegetable protein only)

12 OUNCES EQUALS

Unfortunately, our social history shows dinner plates constantly overflowing with starch and protein while the basic 'alkaline producing foods' of fruit and veg are relegated to the order of 'side dishes.'

According to one eminent physiologist, Professor R Chittenden - 'The amount of proteid or albuminous food needed daily for the actual physiological wants of the body is not more than one-half that ordinarily consumed by the average man.'

All foods, when 'burned' within the fire of metabolism, leave a residue - this residue (or ash) is alkaline, acidic or neutral.

Healthy blood comes in at approximately 7.4 pH alkaline.

A diet rich in protein (whether animal or vegetable will only serve to change the alkalinity of the blood away from its normal - toward a less alkaline state.

This condition will irritate the bloodstream and cause disease symptoms.

For better health - reduce the amount of protein in your diet.

It is suggested that 1 gram of protein for every kilo of weight is sufficient for our dietary needs.

Example - if you weigh 75 kg - then 75 Gms of protein per day is sufficient.

1 Gram equals - 0.0353 of an Ounce.

1 Ounce equals - 28.3 Grams.

All the best for your health and happiness,
Kevin Hinton

Protein in the Diet

12 OUNCES EQUALS

A List of High Protein Foods

We hear a lot about how the best way to lose weight is through exercise and an improved diet. A good diet is one that is low in sugary carbohydrates and fat while being high in fiber and protein. You also want to get plenty of vitamins and minerals. Vegetables and fruits are the best sources of fiber, minerals and vitamins. The following is a list of high protein foods.

The best source of protein on a per ounce basis is chicken breast. Not only is the breast among the lowest in fat, it provides the most protein. White meat chicken offers about 30 grams per 3.5 ounce serving. Removing the skin before cooking chicken breasts will reduce the fat content and be among the healthiest choices.

12 OUNCES EQUALS

A 6 ounce steak will provide a hefty quantity of protein as well. This size serving yields about 42g. Although beef received a bad reputation several years ago for being too fatty, it is becoming more recognized that many cuts of beef are actually pretty low in fat. A couple of these are the fillet and the eye of the round. Trimming excess fat from any steak is a healthy idea.

Pork and fish are high in protein too. An average size pork chop contains about 22g while pork tenderloin will give about 7g per ounce. A 6oz can of tuna has about 40g and most fish fillets pack around 6g per ounce.

As for eggs and dairy: a large egg has 6g, a cup of milk has 8g and cheeses run from 6-10 depending on the variety. Count on 15g for cottage cheese and 8-12 for a cup of yogurt.

For vegetarians there are many good protein sources. 1/2 of tofu packs a whopping 20g. Who says vegetarians cannot get enough protein? Most beans contain 7-10 grams per cooked half cup. Nuts and seeds are also high in protein. Peanuts and almonds have the most protein at 8 and 9 grams per 1/4 cup respectively. Pecans and cashews have 2.5 and 5 grams respectively and most seeds provide about 6-8 per quarter cup.

A List of High Protein Foods

12 OUNCES EQUALS

Meat Equals Protein?

Protein is generally thought of in terms of meat. Although meat is a form of protein, it is not the only form, or most efficient and easily digested form of protein. Extensive research shows that people that eat a lot of red meat are prone to more heart disease and cancer than people who don't. It is said that a reasonable amount is no more than three ounces twice a week. Beef is said to be the most dangerous form of meat because of it's high levels of growth hormones, antibiotics and pesticides. Also, commercial chickens come from large, crowded slaughterhouses and almost all of them have had cancer. Eggs, on the other hand, are said to be more acceptable because nature protects the fetus from harm, that is, toxins would normally not find their way inside an egg. Eggs are also said to be the best providers of protein. They have all the amino acids required by our cells and all other proteins are measured by this near-perfect protein source.

You don't have to worry about the cholesterol in eggs either. Studies have shown that the cholesterol will not deposit in our blood vessels if we eat a balanced diet. As well, lecithin helps to dissolve cholesterol and fatty plaque, and there is actually five times more lecithin in eggs than cholesterol.

12 OUNCES EQUALS

Fish is also a good source of protein; we can eat it about two or three times a week if we avoid other animal sources. Excellent sources of fish protein include cold water fish such as; herring, mackerel and salmon (baked, not fried). Fish is also a superb source of EPAs; essential fatty acids that we need for survival.

Raw, certified organic milk is an excellent protein as well. As opposed to pasteurized milk, raw milk still has all it's enzymes for optimum digestions and assimilation. Dr. Paavo Airola recommends: "Don't drink your milk - instead eat it in sourced or fermented form (yogurt, kefir and natural cheeses), because milk sugar (lactose) is partially turned into lactic acid which promotes easier digestion." Cows milk, whether raw or pasteurized, is a major source of allergies, mucous, antibiotics and progesterone.

Eaten in moderation, cheese is a good protein food. It should be natural and unprocessed and not colored with orange dye. Some very good choices are Dutch Edam and Gouda, German Farmers and Quark, Swiss Emmenthal and Gruyere, Greek Feta, and French Brie and Camembert.

The majority of our protein intake should come from plants. Most North Americans only get 1/3 of their protein from plant sources whereas we should be getting 2/3 of our necessary protein from plants.

There are 22 amino acids that make up protein. The live produces 14 of the 22. We must get the other 8 from our food. These 8 proteins not produced by the body, but required from our food, are called "essential amino acids" because the body cannot produce them and they are necessary for our survival. A "complete protein" means that all 8 essential amino acids are present in sufficient quantities to be used as building blocks by the body. Meat, fish, cheese, eggs and milk are called "complete proteins" because they contain all 8 essential amino acids.

Protein is available from almost every plant, especially beans, nuts, and grains, but also green leafy vegetables. Even most fruits contain protein. Protein is in almost everything you eat! Therefore, you don't really have to worry about getting enough protein for proper body function. It used to be thought that you had to combine certain foods together to get a "complete protein". That is now proven not to be true. Your body will combine the necessary amino acids from the foods you eat within 24 - 48 hours. It is not necessary to be concerned about eating a "complete protein" at one meal.

One of the concerns around getting most of your protein from plant sources is that the main nutrient missing from plants is vitamin B12. This is a legitimate concern as B12 is responsible for the health of the entire nervous system, the growth of children and, in partnership with other nutrients, the formation of red blood cells. Symptoms of B13 deficiency are numbness in fingers and toes, fatigue, depression, memory loss and even hallucinations. The good thing is that our bodies contain B12 producing bacteria practically everywhere: the teeth and gums; the saliva; the folds of the tongue; the tonsils; the respiratory tract and the small intestine. In order for B12 to be absorbed properly, digestion has to be working properly, as well as the pancreas, liver and gallbladder. High consumption of sugar, protein, alcohol and coffee can prevent B12 absorption. Heat also destroys B12. Good sources of B12 include: oily fish such as trout, herring, mackerel and salmon, egg yolks, yogurt, tempeh and most sprouts.

Proteins, contrary to popular belief, are not necessary to create energy. The primary source of energy for the body is complex carbohydrates. If the body runs out of complex carbohydrates it will burn fat first and then protein. The body only uses protein as an energy source under sever circumstances.

So the question is: How much protein do we really need? Protein is used to repair and build body tissues and replace the millions of cells that die every day. It is also needed to manufacture hormones, enzymes and blood cells. All the cells that die in a day could fit into less than a tablespoon. Children need more protein, relative to their size, than adults because they are growing.

Adults only need about 24 - 45 grams of protein a day unless they are pregnant, breast feeding or recovering from surgery. Also, power athletes require more protein to build new muscle and add bulk, but nearly as much as is believed by most. Studies have shown that athletes actually do better on smaller amounts of vegetable protein than large amounts of animal protein.

Written by Angela Sladen, RSNA, CNC

Meat Equals Protein?

12 OUNCES EQUALS