Corn & Bean Salad – a Great Source of Protein
Concerned about getting enough protein, you really needn’t be. Jeff Novick, RD, writes that all nutrient recommendations are given in relation to the needs that will cover over 98% of the population over time and therefore include built in safety margins for most people. None of them ever represent the actual daily needs of any one person.
The only way to know the actual protein needs of any one person on any given day is to do a nitrogen balance study. But, realize that whatever your needs where today, they may be different tomorrow.
In regard to national recommendations…
According to the National Academy of Sciences, Institute of Medicine, “The Recommended Dietary Allowance (RDA) for both men and women is 0.80 g of good quality protein/kg body weight/d and is based on careful analysis of available nitrogen balance studies.”
For a 150 lb person, this would equate to about 55 grams
As a percentage of energy: From the Dietary Reference Intakes (DRIs): Acceptable Macronutrient Distribution Ranges Food and Nutrition Board, Institute of Medicine, National Academies.
Protein 10–35% of calories.
On an 1800 calorie diet, 10% would equate to 45 grams
In grams, from Dietary Reference Intakes (DRIs): Recommended Intakes for Individuals, Macronutrients Food and Nutrition Board, Institute of Medicine, National Academies:
Adult men, 56 g/day
Adult women, 46 g/day
Protein requirements of adults, including older people, and women during pregnancy and lactation.(PROTEIN AND AMINO ACID REQUIREMENTS IN HUMAN NUTRITION) COPYRIGHT 2006 World Health Organization.
Furthermore, recent detailed balance and body composition studies have shown that with a suitable program of resistance exercise sarcopenia (muscle loss) can be reversed and muscle strength increased on a protein intake of 0.8 g/kg per day (68 ). This intake is similar to the 1985 safe allowance and lower than usual intakes in this population.
Now realize the .8 gram/kg is based on healthy weight, and includes a fairly liberal safety margin. Nitrogen balance studies have shown adults can maintain nitrogen balance on as little as .5 grams/kg though no one needs to shoot for the minimum. Patients who must limit their protein intake due to kidney issues are usually put on a diet that limits protein intake to around .5-.6 grams/kg and have been shown to actually build strength and muscle at that level.
The simple answer is this, as long as you consume adequate calories to maintain a healthy weight from a variety of whole plant foods, (and not from junk foods and/or just fruit) you will get in all the protein you need.
The Light Switch Self Hypnosis technique is an easy way for you to use hypnotherapy to change your beliefs and habits about food. Watch Light Switch Self Hypnosis and find out how easy self hypnosis is. You can also watch these videos on Power Minutes: Power Minutes, How To Use Power Minutes, Written Suggestions and Orange Blossom. Use hypnosis several times a day, every day.
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