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Images courtesy http://www.morguefile.com/ Brought to you by your UTM Health & Counselling Centre UTM EatWell What is Protein? Protein is one of the three major nutrients, along with carbohydrate and fat, that fuels our body. Dietary protein is digested into amino acids, which are the building blocks our body uses to build and maintain muscle, skin, hair, connective tissue and important chemical messengers like enzymes, neurotransmitters and hormones. How Much Do You Need? Protein needs depend on age, gender, health status, activity level and fitness goals. For example, young adults, pregnant women, and weight-training athletes require higher protein intakes. Current dietary guidelines from the Institute of Medicine* recommend that protein make up a proportion of the calories you eat each day: Protein Carbohydrates Fat 10% -35% of total calories 45% - 65% of total calories 20% -35% of total calories This translates to 30 – 105 grams of protein per day for an adult who eats 1,200 calories a day, for example, or 50 - 175 grams of protein for someone who eats 2,000 calories a day. Estimating Your Protein Needs If you don’t know how many calories you consume in a day, an easier way to estimate your protein needs is to use the Recommended Daily Allowance (RDA)*. The RDA for protein is 0.8 grams of protein for every kilogram of body weight, for an average, healthy adult (age 19-70) who is not a trained athlete: Weight in pounds x 0.8 = 2.2 average daily protein needs Note: 1 kilogram = 2.2 pounds So someone who weighs 155 pounds (70.5 kg) should consume approximately 56 grams of protein per day (70.5 kg x 0.8 = 56 grams protein). Protein recommendations for endurance and strength trained athletes range from 1.2 - 1.7 g/kg (0.5-0.8 g/lb.) body weight per day. These recommended protein intakes can generally be met through diet alone, without the use of protein or amino acid supplements. Weight in pounds x 1.7 = 2.2 athletes daily protein needs UTM Health & Counselling Centre www.utm.utoronto.ca/health Phone: 905-828-5255 How Much Do You Need to Eat? Even someone with the highest protein needs, say a 225 lb. wrestler aiming for increased weight and muscle mass, can get enough protein from basic foods without needed expensive protein shakes or powders: 225 lb. 2.2 x 1.7 = 174 g protein/day Breakfast 1 large bagel 45 mL (3 T.) peanut butter 55 g (1 c.) Kashi® cereal with 300 mL (1⅓ c.) milk Fruit = 40 g protein -----------Lunch 2 sandwiches (4 slices bread) with 100 g lean roast beef Salad, sprinkled with 60 g (½ c.) sunflower seeds 300 mL (1⅓ c.) chocolate milk = 50 g protein ----------Supper 225 g (8 oz.) cooked salmon 300 g (3 c.) cooked pasta noodles Green beans sprinkled with 30 g (1/4 c.) almonds 200 g (1 c.) yogurt with fruit = 75 g protein ----------Snack 50 g (1 ½ oz.) cheese with crackers = 10 g protein Daily Total = 175 g protein Which Foods Contain Protein? Each of these choices provides approximately 10 grams of protein**: 35 - 50 g (1 – 2 oz.) cooked meat, fish or chicken 2 small eggs or 4 egg whites 75 g (2 ½ oz.) tofu, regular or firm 150 g (5 oz.) soy “veggie” burger 175 mL (⅔ c.) cooked legumes (beans or lentils) or hummus 60 g (½ c.) nuts or seeds 45 mL (3 T.) peanut butter, almond butter or cashew butter 300 mL (1⅓ c.) white or chocolate milk 400 mL (1⅔ c.) soy beverage 235 mL liquid meal supplement (e.g. “Boost®” or “Ensure®”) 30 g (1/2 c.) skim milk powder 50 g (1 ½ oz.) cheese 75 g (⅓ c.) cottage cheese, ricotta cheese, or paneer 200 g (about 1 c./8 oz. or 2 small containers) yogurt 300 g (10 oz.) kefir 4 slices bread or 1 large bagel 55 g (1 c.) Kashi® (Go Lean, Go Lean Crunch or Honey Almond Flax) cereals 150 g (1 ½ c.) cooked pasta or egg noodles or 450 g (3 c.) cooked rice, quinoa, or rice noodles Note: Almond or rice beverage are not good sources of protein, you’d need to drink 2.4 L (80 fl. oz.) almond or rice milk to get 10 g of protein. References *Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate. Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2002/2005). This report may be accessed via www.nap.edu ** Health Canada. Nutrient Value of Some Common Foods. Ottawa: Health Canada, 2008. Students can make an appointment with the Health & Counselling Centre’s Dietitian for a personalized assessment of protein and other nutrient needs. Call (905) 828–5255 to make an appointment. Free for UTM students! 2 UTM Health & Counselling Centre www.utm.utoronto.ca/health Phone: 905-828-5255