Happy FFF Fun & Flexible Friday & ANS!!

A: An average adult’s protein requirements are about 0.36g protein per pound of body weight.

For a 110 lb female that would be roughly 40g/day (0.36 x 110).

Athletes and those with more physically demanding lifestyles may require more.

According to an ADA journal peer-reviewed article

the Position of the American Dietetic Association, Dietitians of Canada,

Because protein needs change with age,

WebMD provides the following approximations:

References:

Rodriguez NR, DiMarco NM, Langley S. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Am Diet Assoc. 2009;109:509-27.

 

Q: Why is protein important?

Do you have any specific recommendations as to what (and how much)

I should be including in my daily or weekly diet?

(lean muscle supports your metabolism), and supporting your organs’ function.

Additionally proteins can help one become more satiated and thus aid in weight management/portion control.

If you aren’t vegetarian, there usually isnt’ a problem getting enough protein

(there are a wide variety of sources, from cereals to meats/fish/poultry and even plant-based foods/combos).

It is ensuring we are getting it from a variety of sources and not just relying on red meat and/or chicken.

Here are some tips for planning your weekly protein intake:

1. Limit your red meat consumption to one time/week. Choose lean cuts, trim off the fat.

2. Strive to consume fish, such as salmon, 3x per week to get the benefit of healthy omega 3’s

3. Include poultry 2x per week. Opt for skinless.

Though flavorful, generally rotisserie chicken contains a lot of fat and sodium in their skin.

4. Supplement the rest of your diet with plant-based sources; including beans and brown rice, nuts,

seeds, tofu, soy beans.

Check out this article for tips on adding in protein through vegetable/plant sources.

These are quite useful even if you aren’t vegetarian.

If you have a carb-heavy diet and feel you aren’t meeting your protein needs –

perhaps your hair is getting brittle, your nails are weak, you are feeling tired/sluggish –

feeling low on oxygen  (possibly anemic – iron sources include protein-rich foods),

consulting a dietitian is recommended to advise you on some lifestyle changes

you can make to improve your intake without overdoing it.

Too much protein can add to serious consequences, such as kidney and / or liver distress,

especially if your diet is deficient in other nutrients.

USDA’s MyPlate stresses that your diet should be richer in fruits & vegetables

and adequate whole grains, but to limit your PROTEIN to only 1/4 of your plate.

That doesn’t mean you won’t get some protein from your whole grains and

plant sources or your protein-rich diary source (milk, soy milk),

it just means your “complete protein” source shouldn’t take precedence over your nutrient-dense plant foods.