Protein Primer

"Too much.  Too little.  Just right." 

That's what Goldilocks pronounced about the porridge.  But, it applies to how much protein we need on a daily basis.  Most of us have attempted some variation of a protein rich, low carb diet, from Dr. Atkins to Dr. Dukan, South Beach to Paleo, and points in between.  While versions promoting lean proteins,healthy fats, and  plenty of vegetables are healthy, living on eggs and bacon, animal style double doubles, and 16 oz. Porterhouses is far from ideal.  Eventually, you'll be seduced by the allure of that bagel in the office breakroom, a few of your kid's fries, or a plate of pasta.  The pounds come back faster than a celebrity who resurfaces with a hit single after a stint in rehab. 

Restricting your diet to protein while limiting healthy carbs is an unhealthy option.  However,
Every cell, organ, and tissue in the human body contains protein and amino acids. Each day, protein breaks down and needs to be replaced. Some amino acids are created by the body. But, essential amino acids need to be replaced by eating protein. Getting enough protein is rarely a problem for most Americans. In fact, most adults eat too much protein, which may lead to weight gain and other health problems . Protein sources like meat, dark meat poultry, especially with skin, whole fat cheeses and dairy contain saturated fat. Leaner proteins like white meat poultry, fish, egg whites, quinoa, low fat Greek yogurt provide protein without the saturated fats. Still, getting the right balance of protein can be a challenge for vegans and vegetarians.

How much protein do I need? Protein should make up 10-35% of your daily calories.

Children, 9-13: 34 g

Girl Teens, 14-18: 46 g

Boy Teens: 14-18: 57 g

Women: 18 - 70 +: 46 g

Men: 18-70 +: 56 g

Pregnant or lactating women have additional protein needs, as do frequent exercisers or weight lifters.

How do I know if I am getting enough protein? The body most efficiently utilizes protein by eating smaller amounts throughout the day than a 16 oz. Porterhouse steak at one meal.

If I’m a vegetarian, do I need to combine proteins? Dietary theory used to support complementary proteins or combining incomplete amino acids in a single meal like rice and beans. Now, experts believe it’s the total throughout the day rather than in a single meal.

　

The challenge for meat eaters is balancing calories and saturated fat with protein. In other words, you want to get the most bang for the buck. For casual vegetarians, the risk is relying on cheesy main courses like pizza, mac and cheese, or quesadillas instead of high quality, low fat protein sources.

What are some good sources of protein?

Nonfat Greek yogurt is a powerhouse of protein. One cup of Greek yogurt provides 22 g of protein. Top with some antioxidant berries or add some dill for a vegetable dip.

Eggs are another good quality source of protein. One egg provides 6 g of protein. One egg white provides 3.6 g at 17 calories. To lower saturated fat, stick with egg whites or scramble one egg with a few egg whites. Chop hard boiled egg whites into a salad. Make a vegetable omelet for breakfast or dinner.

Quinoa, a seed that tops the list of the world’s healthiest foods, is a complete protein. One cup of quinoa provides 8 g of protein. Lightly cooked quinoa with lemon, olive oil, herbs, and chopped tomato and cucumber for a protein-rich version of tabouli. Serve stir fried vegetables over a bed of quinoa.

Cottage Cheese: Lowfat cottage cheese provides 15 g of protein per ½ cup. Combine with fruits or vegetables for a quick meal.

Cheeses like fresh mozzarella, parmesan, asiago, romano, or feta can be used to flavor dishes. Cheese should be treated more as a condiment than a main course.

Skinless, boneless chicken breasts provide 30 g of protein per 3.5 oz. Slice a grilled breast over a salad or add to a stir fry.

Fish can be another healthy source of protein with 22 g of protein per 3.5 oz. Avoid farm-raised fish, which may include antibiotics in feed. Farm raised salmon often contains dye to get its reddish hue while wild salmon gets its hue from its diet, which also contributes to the healthy fats.

What about soy? Fermented soy like tempeh and miso can be a healthy addition to a vegetarian diet. Soy products and soy-based derivatives should be limited. The process by which the soybean is converted to soymilk, tofu, soy cheese, veggie burgers, and faux meat variations make soy products a source of phytoestrogen, which may act as excess estrogen in the body. This could cause a risk to men and women, boys and girls. Additionally, over 90% of domestic soy is genetically modified, which may present additional risks. So, go ahead and dig into that occasional bowl of edamame when you’re out for sushi. Vegetarians can order an occasional Boca burger at a favorite burger restaurant. But, limit use of processed foods containing soy.

Dried beans, peas, and pulses like lentils are another good protein source with 7-10 g of protein per ½ cup. Add to salads, soups, stews, or chili. Combine with a dash of tahini, garlic, and lemon in the Cuisinart for white bean or traditional hummus.

Steal a page from the Goldilocks playbook.  Choose your proteins wisely.  Eat throughout the day.  And don't gorge on fatty steaks, cheeseburgers, or double cheese pizza. 

We all need support while changing our diet or balancing our eating behaviors.  Contact me at info@bethckramer.com for a complimentary consultation.