The Power of Protein Danna Woods, RD, LD

InFocus Education Series Healthy Eating – A Four Part Series Part 1 – Protein: Today! Part 2 – Grains: May 17th

InFocus Education Series Healthy Eating – A Four Part Series Part 3 – Fruits and Vegetables: August 16th Part 4 – Snacks and Beverages: October 18th

The Power of Protein What is protein Why do we need protein Objectives What is protein Why do we need protein How much protein do we need Where do we get protein What are the best choices for protein Methods for preparing protein

The Power of Protein Carbohydrate Fat Protein Vitamins Minerals Macronutrients: Carbohydrate Fat Protein Micronutrients: Vitamins Minerals Carbohydrates: our main energy source Fat: another energy source, also helps with vitamin absorption,

The Power of Protein What is Protein? Proteins are the basic building blocks of the human body Made up of amino acids. Next to water, protein is the most plentiful substance in our bodies. Most of the protein (about 60-70% is located in the skeletal muscles)

The Power of Protein What does protein do? Why do we need protein? What does protein do? The key to muscle building and development Carries nutrients, oxygen and waste throughout the body Keeps skin, hair and nails healthy Helps to make blood

How much protein do I need? The Power of Protein How much protein do I need? A healthy diet should contain adequate amount of protein:

How much protein do I need? The Power of Protein How much protein do I need? Can we eat too much protein? YES

How much protein do I need? The Power of Protein How much protein do I need? Concerns about excess protein: Excess calories = weight gain Excess fat = weight gain Excess fat = possible increase in blood lipids = increase risk of heart disease Increases risk of dehydration Increases the risk of osteoporosis

How much protein do I need? The Power of Protein How much protein do I need? What if we don’t get enough protein? Inadequate calories = weight loss Loss of muscle Sarcopenia – age related loss of skeletal muscle mass, strength and function Remember what protein does in our body….builds muscle, tissue repair, keeps skin, hair and nails healthy Sarcopenia – generally begins in your 40’s and can accelerate greatly after the age of 75. Researchers estimate that between the ages of 40-80, the decline in muscle mass may be as much as 30-50%. Severely decreased muscle mass can lead to fraility and osteoporosis in someone who is thin. Our bodies already have decline in muscle mass with aging and we don’t want to further cause decrease in muscle mass by not consuming adequate protein. Muscle is more metabolically active. The loss of muscle mass can lead to obesity. Although it is common to become less active with advancing age, anyone who is sedentary is far more likely to lose more muscle mass at a faster rate.

How much protein do I need? The Power of Protein How much protein do I need? Finding the right balance between enough protein, but not too much to avoid excessive calories and fat

How much protein do we need? The Power of Protein How much protein do we need? The Power of Protein  My weight is ________________________________  The estimated amount of protein I need each day____________________________

How much protein do I need? The Power of Protein How much protein do I need? How to determine daily protein needs: Weight in pounds x .36 Weight in kilograms x .8 150# person: 150 x .36 = 54 grams protein/day Established by the National Institute of Health

How much protein do I need? The Power of Protein How much protein do I need? Who needs more protein? American College of Sports Medicine recommends additional protein for those who are EXTREMELY active or those working to increase muscle mass. Healthy muscle tissue is constantly being broken down and then rebuilt each time it is stimulated by amino acids and exercise. Younger adults are able to use dietary protein effectively to make new muscle and maintain consistent muscle mass, especially when protein is combined with exercise. American College of Sports Medicine recommends additional protein for those who are EXTREMELY active or those working to increase muscle mass. Healthy muscle tissue is constantly being broken down and then rebuilt each time it is stimulated by amino acids and exercise. Younger adults are able to use dietary protein effectively to make new muscle and maintain consistent muscle mass, especially when protein is combined with exercise.

How much protein do I need? The Power of Protein How much protein do I need? Do our protein needs increase as we age? 150# Fifty year old = 68 grams protein/day Some evidence suggests that as people age, older muscles may not be able to use the amino acids provided by dietary protein for muscle synthesis quite as efficiently as younger people. Some studies show that increasing dietary protein at each meal can help counteract this anabolic resistance, especially when combined with strength training. Metabolic researchers suggest higher amounts of protein for older individuals, especially those over 65. American College of Sports Medicine advises 1.0 grams protein/kg/day for those over 50. There is no clear consensus about the best amount of protein to eat and when to increase it. I advise those over 50 to include daily exercise, include strength training exercises at least 3 x/week and assure that ADEQUATE protein is consumed each day. Some evidence suggests that as people age, older muscles may not be able to use the amino acids provided by dietary protein for muscle synthesis quite as efficiently as younger people. Some studies show that increasing dietary protein at each meal can help counteract this anabolic resistance, especially when combined with strength training. Metabolic researchers suggest higher amounts of protein for older individuals, especially those over 65. American College of Sports Medicine advises 1.0 grams protein/kg/day for those over 50. There is no clear consensus about the best amount of protein to eat and when to increase it. I advise those over 50 to include daily exercise, include strength training exercises at least 3 x/week and assure that ADEQUATE protein is consumed each day.

How much protein do I need? The Power of Protein How much protein do I need? Who needs more protein? Persons receiving cancer treatment(s) Those experiencing wound healing

How much protein do I need? The Power of Protein How much protein do I need? Who needs less protein? Those suffering from kidney disease We’ve talked about what is protein, why we need it and how much do we need. Now let’s talk about what to eat to get adequate protein. We’ve talked about what is protein, why we need it and how much do we need. Now let’s talk about what to eat to get adequate protein

The Power of Protein Where do we get protein? 2 scrambled eggs (1 tbsp. milk, 1 tbsp. margarine) 1 slice white toast 1 tsp margarine ½ orange 3 strawberries 4 oz orange juice 1 cup black coffee 3 ounce grilled chicken breast Salad: 1.5 cups mixed greens, cucumbers, tomatoes, red onion Water

The Power of Protein 83 grams Where do we get protein? 5 ounces grilled ribeye steak ½ cup sautéed mushrooms and onions ½ cup boiled red potatoes 3 spears steamed asparagus 1 slice French bread 3 teaspoons margarine Salad: Mixed greens Water Estimated protein intake for the day? 83 grams

The Power of Protein Where do we get protein? 25 g 2 scrambled eggs 13 g 1 slice white toast 2 g 1 tsp margarine 0 g ½ orange 0 g 3 strawberries 0 g 4 oz orange juice 0 g 1 cup black coffee 0 g 15 g 3 ounce grilled chicken breast 24 g Salad: 1.5 cups mixed greens, cucumbers, 1 g tomatoes, red onion Water 25 g

The Power of Protein 83 grams Where do we get protein? 5 ounces grilled ribeye steak 35 g ½ cup sautéed mushrooms and onions 1 g ½ cup boiled red potatoes 3 g 3 spears steamed asparagus 1 g 1 slice French bread 2 g 3 teaspoons margarine 0 g Salad: Mixed greens 1 g Water 43 g Estimated protein intake for the day? 83 grams

The Power of Protein Where do we get protein? Meat, Fish & Poultry Typically 1 oz = 7 grams of protein Typically 1 oz of meat /poultry or fish has 7 grams of protein

The Power of Protein Lentils and Dried Beans Where do we get protein? ½ cup cooked beans = 8 grams protein ½ cup cooked beans = 8 grams protein

The Power of Protein Dairy Products: Where do we get protein? 8 oz milk = 8 grams; Almond milk 8 oz = 1 gram; Soy milk 8 oz = 6 grams 1 oz cheddar cheese = 7 grams; String cheese = 8 grams 6 oz lowfat yogurt = 5 grams Greek yogurt is higher – 12-14 grams Cottage cheese ½ cup = 12 grams 8 oz milk = 8 grams; Almond milk 8 oz = 1 gram; Soy milk 8 oz = 6 grams 1 oz cheddar cheese = 7 grams; String cheese = 8 grams 6 oz lowfat yogurt = 5 grams Greek yogurt is higher – 12-14 grams Cottage cheese ½ cup = 12 grams

The Power of Protein Eggs Nuts/Nut Butters Where do we get protein? 1 egg – 7 grams protein 1 TBSP peanut butter – 4 grams 1 TBSP almond butter – 3 grams 1 oz almonds – 6.3 grams 1 oz peanuts – 6.7 grams Did you know? 1 egg – has 7 grams protein 1 TBSP peanut butter – has 4 grams 1 TBSP almond butter – has 3 grams 1 oz almonds – has 6.3 grams 1 oz peanuts – has 6.7 grams

What are the healthiest choices for protein? The Power of Protein What are the healthiest choices for protein? Lentils, Dried Beans Lean Meats Nuts, Nut butters, Seeds Low fat Dairy Products Eggs

Methods for preparing protein The Power of Protein Methods for preparing protein  Easy recipe: Low Sodium Meat Rub   ½ cup brown sugar 1 TBSP onion powder ½ tsp garlic powder 1 tsp pepper 1 TBSP paprika Mix ingredients together. Pat rub on meat prior to cooking.

Methods for preparing protein The Power of Protein Methods for preparing protein Home made Hummus

Methods for preparing protein The Power of Protein Methods for preparing protein Quick meals – keep it simple Freeze meat leftovers Hard boiled eggs Protein shakes

Next series: May 17th, where we will talk about Grains Images credit: Google Images