Protein

[actmyloveing]

how do you keep your protein levels up. I've looked back on my diet in the past few weeks and I think I'm lacking protein.

[danakscully64]

Honestly, I think we're usually fine on our protein intake, no matter what omnis say. If you do want to include more....

Eat lots of beans (black, navy, soy, pinto, etc), quinoa, spinach, whole grains, brown rice, oatmeal, peas, and peanut butter.

http://www.whfoods.com/foodstoc.php <--- AMAZING site!

Good luck!

[Bof]

From Dr McDougall (http://www.drmcdougall.com/med_hot_protein.html):
'People worry more about protein in their diet than any other nutrient. The obvious truth is: there is enough protein in plants to grow an elephant, horse, or hippopotamus. Certainly there is enough protein to grow relatively small people. Furthermore, all plants contain all of the amino acids in proper balance for ideal human growth. In other words, it is impossible to make up a diet deficient in protein or individual amino acids from any unrefined starches (rice, potatoes) and vegetables. You must get over this common myth in order to comfortably follow a diet that is best for you and the family. The only real problems with protein come from eating too much.'

[danakscully64]

True, but make sure you're getting at least some. If you're living off soda and potato chips, then maybe you could add some to your diet :D

Many nutritionists agree that your plate should be 50% greens, 25% carbs, 25% lean protein!

[actmyloveing]

I've been eating alot of veggies like veg fajitas and vegan sloppy joes (which just replaces the meat with lentils) so I think I'm okay.

[Cornflower]

as long as you include vegetables, whole grains, beans, and nuts and seeds in your diet, you will be just fine on protein. The only foods group that doesn't contribute much protein-wise is fruit. Oh, and junk food, but I wouldn't call that a food group. ;) So, unless you are eating nothing but fruit and junk, you are probably just fine on protein.

Some people find benefit in logging their food intake on fitday.com. Then you can see how much protein you are actually getting. 50 - 70 grams of protein per day is enough for most people, and surprisingly easy to get!

[bluegrrrl79]

The only real problems with protein come from eating too much.
That's completely untrue, you can definitely have health problems from eating too little.

[Seusomon]

That's completely untrue, you can definitely have health problems from eating too little.

Yes and no. There are no cases of people with protein deficiency who are getting adequate calories. It is something that can happen when you are starving - it is simply not an issue for people who are otherwise properly fed.

[Seusomon]

Many nutritionists agree that your plate should be 50% greens, 25% carbs, 25% lean protein!

This kind of funny wording, and the numbers don't sound very close to being right either. The macronutrients are carbohydrates, protein, and fat.

"Greens" are mostly carbohydrates (including fiber, which is probably what you are getting at here).

Excess fat or protein can cause problems; excess carbs cannot (unless you are eating them to the exclusion of other nutrients).

The general macronutrient recommendations I have seen (World Health organization, etc.) are for around 20% calories from protein, less than 30% calories from fat, and the rest carbs.

[danakscully64]

This kind of funny wording, and the numbers don't sound very close to being right either. The macronutrients are carbohydrates, protein, and fat.

"Greens" are mostly carbohydrates (including fiber, which is probably what you are getting at here).

Excess fat or protein can cause problems; excess carbs cannot (unless you are eating them to the exclusion of other nutrients).

The general macronutrient recommendations I have seen (World Health organization, etc.) are for around 20% calories from protein, less than 30% calories from fat, and the rest carbs.


I think you're misinterpreting what I'm saying (if not, let me know). You're talking about calories and I'm talking about quantity/portion. Greens (dark salad, peas, broccoli, etc) aren't mostly carbs, hence why a person on the Atkins diet can have salad and other vegetables. I've heard this from a few doctors (not personally, but clips from the web, newspaper articles, etc). They're basically saying that a plate full of carbs and fat isn't your best way to go. An ideal meal, for example, when eating out is 1/2 plate of salad, small whole wheat roll, and a serving of tofu. It's a balanced meal. The doctors were saying that people were eating too many carbs and not enough vegetables. I think they used the term "greens" to describe other nutrient filled veggies too. I do have to say that I believe excess carbs can be bad... too many carbs can increase your body fat, making you more at risk to develop heart disease and weight related illnesses.

The one video clip I remember in particular showed examples of what not to eat when going out. A huge plate of spagetti, steak and potato, huge burger, fried foods, etc. They kept stressing that it's not a balanced meal and most people really need to eat more healthy veggies.

It's possible that we're saying the same thing, but in different ways. Maybe the 50% greens, 25% carbs, 25% protein equals out to the same amount of calories you're saying we need in a day and from what source. Greens are relatively low in calories, as are most lean proteins... carbs add up in terms of calories pretty quickly.

Sound about right?

[Bof]

you can definitely have health problems from eating too little.

True. It can lead to starvation. :)

[Fyvel]

A general rule of thumb is 1/4 lean protein, 1/4 starch, 1/2 non starchy veg (which I believe is what danakskully means by 'greens'). This also usually also includes milk (or yogurt or cheese, etc) on the side (*cough* soy or rice *cough*). It's not exact, but it's a good approximation for balancing meals for people who don't know much about nutrition (ie people who have no idea what a balanced meal looks like even if one hit them upside the head).

[Hebecarrot]

I just eat what I want which is usually a lot of fruit, veggies, whole grains, and herbal team and various vegan milk stuff. I eat beans and tofu and such but right now I seem to be on a semi fruit fast trying to decaffienate and stop the drinking.