Protein: How Much Do You Really Need?
l Processed proteins from either whey (cow), soy or pea. *remember, processed foods are the leading cause of inflammation)
l Added sugars
l Artificial sugars
l Chemical thickeners, binders and emulsifiers
l Heavy metals like lead, arsenic, and mercury (Plant based protein powders have much higher levels of heavy metals than animal derived protein)
l Pesticides
l BPA
Important fact: Protein powders are considered ”dietary supplements” by the FDA, meaning they are unregulated so they’re not tested like medications would be. Because of that, manufacturers don’t have to disclose all of their ingredients.
Protein is essential for the body to build muscle, regulate the immune system, support hormone production and produce collagen and elastin. When you eat a protein, whether it be plant or animal, your body breaks it down into amino acids and then your liver sorts out what it needs, sends it where it needs to go and then the rest is flushed out in your urine. Your body does this very efficiently IF the protein is a real whole source of animal or plant protein. With all the added junk in protein supplements, it makes sense that the liver might have trouble deciphering what exactly you’re putting in your body. I always say when reading ingredients, “If your brain doesn’t recognize it, neither will your body.” With all the marketing related to protein, we’ve been trained to believe more protein in any form is better, when in fact ingesting too much protein, especially processed forms, may have harmful effects on your bones and liver.
How much do you really need?
(Maybe do this as a chart)
A less active person: .75g per kilogram of body weight.
*For a 135lb woman, this would be roughly 50g of protein per day
*For a 190lb man, this would be roughly 65g of protein per day
An active person: 1.5g per kilogram of body weight.
*For the 135lb woman, this would be roughly 90g per day
*For the 190lb man, this would be roughly 130g per day
When calculating our protein intake, we often don’t realize that its not just the chicken breast of your salad or the salmon filet for dinner that contains protein; vegetables, beans, grains and even fruits contain protein.
Animal Protein Sources
Chicken = 46g per 6oz
Turkey = 48 per 6oz
Egg = 6g per egg
Salmon = 34g per 6oz
Halibut = 42g per 6oz
Steak = 42g per 6oz
Pork = 38g per 6oz
Shrimp = 40g per 6oz
Tuna = 40g per 6oz
Plant Protein Sources
Peas = 8g per cup
Lentils = 18g per cup
Chickpeas = 15g per cup
Hummus =1g per tablespoon
Quinoa = 8g per cup
Edamame = 16g per cup
Tofu = 8g per 3oz
Spinach = 5g per cup
Kale = 4g per cup
Brussels Sprouts = 4g per cup
Mushrooms = 4g per cup
Broccoli = 4g per cup
Green Beans = 2g per cup
Sweet potato = 3g per potato
Avocado = 4g per avocado
Guava = 4g per cup
Apricots = 2g per cup
Kiwi = 2g per cup
Blackberries = 2g per cup
Raspberries = 1.5g per cup
Pumpkin Seeds = 2g per tablespoon
Sunflower Seeds = 2g per tablespoon
Organic dried seaweed snacks = 2g per 10g package
Chia Seeds = 3g per tablespoon
Hemp Seeds = 4g per tablespoon
Ground flax seed = 2g per tablespoon
Almond butter = 4g per tablespoon
Spirulina = 4g per tablespoon
Sunflower seed butter = 4g per tablespoon
Kid’s protein requirements:
Ages 4-9 = 19g per day
Ages 9-13 = 34g per day
Ages 14-18 = 40-50g per day
Back to school kids lunch ideas: Quick to put together, nutfree, protein rich and nutrient dense lunch ideas
Banana Rollups: 2 tablespoons sunflower seed butter + 1 banana + 1 tortilla
Spread sunflower seed butter evenly onto tortilla
Place banana near edge of tortilla and roll it up
Slice into bite size rounds
Hummus and veggies: 4 tablespoons of hummus + carrot sticks, cucumber, pretzels
Quick kid friendly guacamole with veggies and chips: 1 avocado + 1 tablespoon lime juice + 1/2 garlic clove, grated + 1 teaspoon chili powder + 1 teaspoon minced cilantro + 1/4 teaspoon salt
Tofu/Chicken cubes: Using the recipes provided to make crispy tofu cubes or chicken cubes. Pair with toothpicks for easy eating
Snack Ideas: dry roasted edamame, sprouted and salted sunflower seeds, organic raisins, seaweed snacks, sweet potato chips, edamame
Girl/Trailmix: Dried apricots, pumpkin seeds, sunflower seeds, chocolate chips, freeze dried berries
Kid’s Lunch/Snack tips:
1. Give them a toothpick! Kids are much more inclined to east something if its fun
2. Use cookie cutter/shape cutters to cut cucumbers into stars or sandwiches into hearts
RECIPES FEATURED IN THIS ARTICLE:
Crispy Tofu over Garlicky Kale and Edamame
Pan-Roasted Chicken Breast Over Green Bean-Tomato Medley