Nutrition Quarterly Summer 2022

Take your weight in pounds and divide it by 2.2 to get your weight in kilograms Example: 150 pounds / 2.2 pounds = 68.2 kilograms Then take your weight in kilograms and multiply it by 0.8g to get your daily protein needs 62.8 kilograms x 0.8g = 54.5 g *Note – these are general base guidelines. More protein may be recommended if there are stresses like active exercise or disease on the body. FIGURE OUT YOUR PROTEIN NEEDS Now that you have figured out how much protein you should consume daily, what do we do with that number? You don’t want to eat just one source of protein in one meal. It’s important to eat protein foods at each meal, as well as change up your protein sources to vary the vitamins, minerals and nutrients that are found in different types of proteins. If you eat 3 meals a day and need approximately 54.5 grams of protein, that is about 18-20 grams of protein per meal. It’s important to know that all protein sources are not created equally. Animal based proteins are high quality and contain all the amino acids your body needs. Plant based proteins are friendlier to the environment, but are considered incomplete proteins, meaning they are missing at least one of the amino acids. Plant based proteins are also easier on the wallet than the animal sources. For those that choose a vegetarian or vegan lifestyle, these plant based proteins are critical to their diet. Nuts, nut butters, tofu, hummus, beans, lentils, peas, and even quinoa are just some plant based proteins that everyone can enjoy in addition to the animal based proteins. In a typical day, most of us get enough protein. Now, thinking of the word protein, you can make more informed decisions about your protein source at meal times. Be sure to add a source of protein with your meal and choose leaner animal proteins, such as skinless chicken breast and 93% lean beef, or introduce plant based proteins into your diet. Organize your meals to space your protein throughout the day for your body to utilize it properly and to feel satiated. SOME UNUSUAL SOURCES OF PROTEIN Carrie Gerencher MA, RDN, LDN is Co-owner of Sleepy Cat Urban Winery in Allentown PA Tempeh 3 oz. -– 15g Seitan 3 oz. -– 15g Quinoa 1 cup –- 8g Old Fashion Oatmeal ½ cup dry –- 5g Instant Oatmeal Protein 1 packet –- 10g Broccoli 1 cup -– 2.5g Pumpkin Seeds 1 oz. –- ~5.5g Seaweed 1 cup -– 2.5g Spinach 3.5 oz. — ~3g Cheese Wraps 1 wrap — 7g -11g (depending on the brand) Beyond Burgers 4 oz. — 20g Impossible Burgers 4 oz. — 19g 19 Nutrition Quarterly · Series 3 – Volume 3 Featured Articles