Protein

Protein is essential. Without it we could not function. Our hair and nails wouldn't grow. We would be exhausted most of the time and unable to heal injuries. Protein is a building block for almost every component of your body including muscles, blood cells, enzymes and hormones.

The recommended daily allowance (RDA) is .8gm/kg that equals about 50 grams for women and 65 for men. If you exercise you need more. (see below). It's a good idea not to exceed any more than twice the RDA. Problems with too much - urinary calcium loss increased the potential for osteoporosis. Caution with protein should also be taken in people with kidney disease.

Protein is in meat, fish, poultry, - every 3 ounces has about 21 gm. Dairy, 1 cup milk or yogurt - 8gms.

Other sources:

• Tofu, firm 1/2 cup - 20gms
• Boca Burger 12gms
• Wheat germ 3T 9gms
• Cooked beans 1/2 cup 7-9 gms
• Peanut butter 2T 8gms
• Cottage cheese 12gms
• Cheddar Cheese 1 oz. 7gms
• Baked potato w/skin 4gms
• Egg, 1 lg. 7gms
• Egg whites - 3, 11gms
• Bread, 2 Sl. 4-6 gms
• Almonds 1oz. 6 gms

Protein arithmetic - The RDA of .8gm per kg (2.2#body wt.) Applies to people who are sedentary. Active people who exercise need more between 1.2 - 1.5 gm per kg E.g. if you weigh 100 pounds (45kg) and are sedentary you only need about 35 GMS/day. If you exercise you need 54-68 GMS/day.

Hint: if you eat vegetable protein like beans (kidneys, chick peas, lentils, etc) eat with rice, pasta, or bread (preferably whole grain) to get the best possible complete protein. Tofu and other soy protein products are complete protein.

Plant protein – meat alternatives Tofu. There is more than one kind of tofu. Firm hold its shape well and works best in stir-fries and soups. Silken tofu is soft and creamy, and is better for blended salad dressings and sauces. Baked tofu comes in a variety of flavors and makes a great high protein snack on the go. Stick with the low-fat varieties for the best health benefits. To make frozen tofu. Drain a block of firm tofu, put in a plastic bag, and freeze it overnight. Defrost it in the refrigerator for about 8 hours and then remove it from the plastic bag and squeeze the excess water out with your hands over a colander. The result will be a crumbly concoction that looks like feta cheese and works well in salads. And soups.

To make pressed tofu. Put a block of firm tofu on a cutting board and cover it with another cutting board. Weight the top cutting board with a couple of books or other inanimate objects that are reasonably heavy objects.

Tempeh. This fermented soybean product has a distinctive taste and is much firmer than tofu. Slice it for stir-dries, crumble it in soups, or cube it for baking. It can also be marinated for extra flavor. Tempeh comes in a wide range of varieties and may contain grains, vegetables and seaweed. Most versions have about 120 calories and 12 g/protein per serving.

Seitan. Made from wheat gluten has a decidedly meaty taste and texture. Its available in refrigerated, pre-made form, or in dry from to be prepared at home. Seitan is great chicken and beef substitute with a more convincing texture and taste than most other meat substitutes. Generally it weighs in at about 100 calories and 15g/protein /serving. Textured Vegetable protein. Made from soybeans, TVP comes in granule, chucks and flakes. It's great in stews, casserole and chili and can be used as the base for homemade veggie burgers. TVP has about 100 calories and 12g/protein per serving (4 oz).

Burgers and more. There are many varieties of veggie burgers, dogs, bacon, sausage and more that it?s nearly impossible to name them all. Most are made from soy protein and may contain other beans as well as grains and vegetables. They range from 100-170 calories and 10-15 g/protein per serving.

For more information on soy call 1-800/ TALKSOY. Ask for the 1999 U.S. Soyfoods Directory

High protein, low carb diets

Some of the popular regimens allow unlimited amounts of meat, cheese, cream and butter while strictly limiting portions of carbohydrate such as grains, potatoes, fruits and even vegetables. It works for the short term.

Drastically cutting carbohydrates forces the body to burn stored carbs releasing water that is saved with them. This water loss shows up quick on the scale an if you are cutting out carbs you are not eating fatty desserts, candy and chips so chances are you will drop weight. It's not the magic of eating protein that's working it's cutting out high cal snacks. Eventually you crave toast and potatoes and the pounds come back.

On the other hand protein is better at suppressing hunger than carbs or fat- so eating enough of it can help you stick to a reduced calorie eating plan, just don't go overboard

Protein itself can't be stockpiled in the body: any surplus is either burned for energy or stored as fat. And packing protein instead of carbs can leave you feeling sluggish and below par, because carbs are the body's top energy source. Your body will also miss all the fiber and B vitamins in complex carbohydrates esp. whole grains.

Protein and Calcium

Protein- helps build bone cells, but too much protein destroys bone. Protein digestion creates acid that the body must buffer to maintain a proper pH balance. Calcium is an alkaline mineral released from bone to neutralize the acidic environment that protein creates. Once released calcium is not reabsorbed but excreted in the urine and therefore lost to the body and bone. It is estimated that daily overeating protein, twice the RDA for most Americans – increases daily calcium needs by 250mgs.

Donna Tinnerello, MS, RD, CD/N is a registered dietitian, living in Manhattan, with more than 10 years experience in HIV and nutrition. Her subspecialties are cardiovascular, renal, gastrointestinal disease, diabetes and weight management. Donna is available for private consultation by referral only. Ms.Tinnerello has donated time and articles to our web site at always your choice and we sincerely appreciate her contributions.