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Discussion Starter · #1 ·
I'm wondering how many grams of protein you guys take in a day. Sparkpeople.com tells me I need at least 60. I'm 5'3" and 125. If I eat my favorite meal, tofu fingers rolled in evoo and bread crumbs and baked, for dinner, that adds 20 grams because I eat half the block. Really. But if I don't have a really high protein meal like that, and I stick to peanut butter, beans, hummus, along with whole grains/fruit/vegs etc, I usually stay around only 35. I've been upping my physical activity lately to regain my physical fitness...need more protein or what?
 

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I go for 70 or so grams. From greens & fruit, a little nuts/seeds.<br><br>
Your tofu dish sounds like it's mostly fat. Have you tried seitan?
 

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Discussion Starter · #3 ·
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>penny79</strong> <a href="/forum/post/3089008"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
I go for 70 or so grams. From greens & fruit, a little nuts/seeds.<br><br>
Your tofu dish sounds like it's mostly fat. Have you tried seitan?</div>
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Nasoya tofu, half a block, is 10 grams fat, 200 Cal's, and 20 grams protein. I don't mind the fat because I'm always within recommended limits (my entire day was 51 grams, within the recommended 27-60. I'm usually around 25-30, though) Doesn't really seem bad to me...? And I just roll the tofu in a bit of evoo to make a light bread crumb coating stick, and bake it. I never fry anything.<br>
No I haven't tried seitan, but would like to try to make it. Seems pretty easy. Do you make it yourself? With wheat gluten, right? Great suggestion!
 

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yeah, seitan and greens are much better sources of protein than tofu, IMO, esp. if you take into account calories from protein versus carbs versus fat.
 

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how many calories do you eat per day? are you on the low end? i can't imagine only getting like 35 g. per day! lol
 

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Discussion Starter · #6 ·
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>penny79</strong> <a href="/forum/post/3089020"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
how many calories do you eat per day? are you on the low end? i can't imagine only getting like 35 g. per day! lol</div>
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From 1200-1400. Varies. Protein 35g - 40?<br>
I think this seems pretty healthy:<br>
200 cals<br>
10 grams fat<br>
20 gram protein<br>
5 carbs
 

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Discussion Starter · #7 ·
For instance:<br>
b - whole wheat pita with 2 tbls peanut butter and a banana<br><br>
L - vegetable soup with a small piece of whole wheat crusty bread with a little smart balance<br><br>
D the tofu thing<br>
Lots of veggies<br><br>
A lot of days I don't track evthing, so maybe I'm getting more than I think.
 

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Discussion Starter · #8 ·
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>penny79</strong> <a href="/forum/post/3089008"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
I go for 70 or so grams. From greens & fruit, a little nuts/seeds.<br><br>
Your tofu dish sounds like it's mostly fat. Have you tried seitan?</div>
</div>
<br>
How do you keep track of your intake?
 

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Why are you on a restricted calorie diet?<br><br><br>
Depends on what your goals are. The total counts of grams only tells you one part of the story. Greens have much more nutrition (re vitamins and minerals).<br><br>
I think it's better to look at percentage calorie counts, i.e.<br>
Tofu:<br>
50% calories from fat<br>
38% calories from protein<br>
12% calories from carbs<br>
(firm tofu)<br>
approx 20 g. protein for 200 calories<br><br>
Kale:<br>
72% calories from carbs<br>
16% calories from protein<br>
12% calories from fats<br><br>
approx 12 g. protein for 200 calories<br><br><br><br>
Vital wheat gluten (so the main ingredient in seitan with no fat added)<br>
81% calories from protein<br>
15% calories from carbs<br>
4% calories from fat<br><br>
approx 40 g. protein per 200 calories<br><br><br><br>
I wouldn't focus so much on protein as getting more calories and more fruits/veggies, esp. greens. I'd highly doubt your vitamins/minerals are being met on a 1200-1400 calorie diet.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>jentlytread</strong> <a href="/forum/post/3089024"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
How do you keep track of your intake?</div>
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fitday or nutritiondata.com <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"><br><br>
(p.s., i don't restrict to just 1200 calories, though).
 

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Discussion Starter · #11 ·
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>penny79</strong> <a href="/forum/post/3089026"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
Why are you on a restricted calorie diet?</div>
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I'm not. Its just what I tend to eat. I like to track what I'm eating periodically to make sure I'm getting what I need. Seitan apparently is a more protein packed choice regarding percentages. Thanks for the tip.<br>
Also, that's an awesome break down of those three foods, thanks for that, too. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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sure! no prob. i'd try to eat more, esp. if you workout. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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i also vote for eating more everyday.<br><br>
i make big smoothies when im struggling to get enough calories per day, its sometimes much easier to drink it down than eat an actual meal. Add greens like spinach, kale, chard, blend with a few fruits like bananas, pears, pineapple and add some apple juice or orange juice. add one of these to your daily meals to try to get your calorie intake up.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>penny79</strong> <a href="/forum/post/3089008"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
I go for 70 or so grams. From greens & fruit, a little nuts/seeds.</div>
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There's not much protein in greens and fruit (unless you eat multiple kilos of the stuff)...<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>jentlytread</strong> <a href="/forum/post/3089021"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
From 1200-1400.</div>
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Should be going towards 2000, unless you want to starve your body.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Thorham</strong> <a href="/forum/post/3090043"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
There's not much protein in greens and fruit (unless you eat multiple kilos of the stuff)...<br></div>
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My needs are met just fine and then some. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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Discussion Starter · #16 ·
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Thorham</strong> <a href="/forum/post/3090043"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
There's not much protein in greens and fruit (unless you eat multiple kilos of the stuff)...<br><br>
Should be going towards 2000, unless you want to starve your body.</div>
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I'm not starving by any means. I grew up going to a nutritionist since my mom was diabetic and I'm a small person. A ~1300 calorie diet works for me.<br>
And I've taken several nutrition classes in college and have studied Becoming Vegan for years. 2000 would be way to much for me.<br><br>
Edited to add: now at the moment I'm starting the couch to 5k and doing various classes at my gym. Once my fitness level improves, and I can exert myself more after being strong enough to do so, yes, as I am training for a longer race or what not, I will def need to increase me caloric I take.
 

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I don't know how many grams I get offhand, but occasionally I enter my intake into mypyramidtracker.gov and it usually tells me I've taken in enough or too much protein.<br><br>
I usually eat a soymilk smoothie with a teaspoon of whey powder for flavor, then something with some protein for lunch, and no protein for dinner. <By all that I mean, those are my protein exchanges. The rest of the stuff I eat--veg, fruit, grains--all have protein which puts me at or over the requirement.
 

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Discussion Starter · #18 ·
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>imagineaa</strong> <a href="/forum/post/3090191"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br>
I don't know how many grams I get offhand, but occasionally I enter my intake into mypyramidtracker.gov and it usually tells me I've taken in enough or too much protein.<br><br>
I usually eat a soymilk smoothie with a teaspoon of whey powder for flavor, then something with some protein for lunch, and no protein for dinner. <By all that I mean, those are my protein exchanges. The rest of the stuff I eat--veg, fruit, grains--all have protein which puts me at or over the requirement.</div>
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I should look at that site. I usually eat similar. Example, today I had:<br><br>
B- a peanut butter and banana sandwich on whole wheat pita,<br><br>
Snack - the other half of that banana and a hot green tea<br><br>
L- a veggie sandwich on whole wheat bread with sprouts, tomato, lettuce, avocado, and hummus. On the side, a cucumber salad with carrots and green onion and red bell pepper tossed with dill and lemon juice<br><br>
Snack- salad made with 1 cup carrots and 1/2 cup edamame, tossed with a tbls LT raspberry vinaigrette.<br><br>
D - pasta pomodoro (a big portion, too) made with whole wheat pasta, and sauce loaded with broccoli and basil and garlic and olive oil. I was going to add veggie crumbles but it was too good without.<br><br>
I am stuffed. Can't eat more. I think I have a healthy diet, (?) But could maybe utilize more protein dense foods...I dunno. I just feel OK. Like I'm getting what I need, and I am never hungry, and when i am hungry, I eat. My hair is full and shiny, my skin is clear, my nails strong. I can run/walk 30 minutes, no abnormal strain...I think I'm getting what I need. Wonder if sparkpeople is right?
 

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Discussion Starter · #19 ·
I'm bumping this thread because I found out I was was striving for too much protein. According to MyPyramid/USDA, I should work for around 45 - 50 grams. Sparkpeople had me trying for 60 - 138.<br>
So I'm fine! Any input about these numbers?
 

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that's exactly what I was going to say...why are you so worried about your protein intake? Women would have no problem at all if you are eating beans, vegetables, and legumes. Since you are eating some bread too, definately not a problem. Make sure you eat a variety of vegetables, as all veggies have protein in them, lentils and beans have even more, so protein isn't even a worry for most veg*n folks.<br><br>
Calcium is a different bird though. Make sure you are getting plenty of varied greens, like kale, collards, broccoli, chard, brussel sprouts, and walnuts/seseme seeds.
 
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