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With
protein, a little bit of a good thing is usually enough
Oct 22, 08
Suzanne Havala Hobbs
As nutrients go, protein enjoys
a reputation as dietary gold.
Research has taught us about contributions to health from
a wide range of other nutrients – fiber, vitamins, minerals,
antioxidants and other beneficial plant chemicals. But none
of these has replaced protein in the eyes of eaters as the
star of our dinner plates.
After more than 25 years in practice, “How do I know
if I’m getting enough protein?” is still one of
the most common questions I’m asked.
The value we place on protein comes, in part, from tradition.
In a meat-and-potatoes culture, protein-rich entrees have
for many of us always been the focal point of the plate.
And since muscle is mostly protein, it’s not surprising
that generations of athletes have pumped protein into their
diets in the mistaken belief that more protein is the way
to bigger muscles. (I wrote about this a few months ago. See:
www.onthetable.net/building-muscle.html)
It’s a mindset that can be a barrier to getting a more
healthful mix of foods in your diet.
That’s because while protein is important, we don’t
need very much of it. Only 10 percent to 15 percent of the
calories we eat should come from protein.
The rest should come from unrefined carbohydrate – whole
grains, vegetables and beans, for example – and fat.
By getting enough protein – but not too much –
it’s easier to leave room for foods that contribute
other important nutrients to your diet.
So how much protein do we need each day?
On an 1,800-calorie diet, 45-65 grams of protein is all most
of us need; 60-90 grams of protein if you eat 2,400 calories
per day.
Most foods contain a mix of protein, fat and carbohydrate,
though some are richer sources of one nutrient than another.
Meat and cheese, for example, are primarily protein and fat.
Beans and vegetables are primarily protein and carbohydrate.
A peanut butter sandwich contains protein, carbohydrate and
fat.
It isn’t hard to eat 60 grams of protein over the course
of a day.
One cup of oatmeal with milk contains 10 grams of protein.
Get another 20 grams from a bean burrito and a cup of steamed
rice.
A large serving of pasta with tomato sauce, a slice of bread,
and one cup of green beans contains 20 grams of protein. Two
tablespoons of peanut butter and six crackers will net you
another 10.
Since protein is bundled with other nutrients in foods, some
choices are better than others for overall health. Better
sources of protein are
* Low in artery-clogging saturated fat. Dried beans and peas,
lentils, soy products, fish and nonfat milk are protein-rich
foods that are low in saturated fat. Full-fat and even low-fat
cheese, yogurt and milk are too high in saturated fat.
* Rich in other health-supporting nutrients. Whole grains,
vegetables, beans, peas, nuts and seeds contain protein and
lots of dietary fiber, vitamins, minerals and beneficial phytochemicals.
* Less processed. Foods close to their natural state contain
more nutrients and less added sugar and sodium.
Avoid red meat as much as you can. Eating beef, lamb and pork
increases the risk of colon cancer. The same is true for processed
meats such as hot dogs and cold cuts.
A simple rule of thumb can help ensure most of us get all
the protein we need: Eat a reasonable variety of foods –
mostly unprocessed grains, vegetables, legumes and fruit –
and get enough calories to meet your energy needs.
Do that, and it’s highly unlikely you’ll fall
short.
With protein, a little bit of a good thing is usually good
enough.
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