Protein Power For Healthy Eating

What is Protein?

Protein is:

• An essential nutrient.

• Used to build things in our bodies such as muscle.

• Made up of 20 amino acids, or building blocks.

• 9 of the 20 amino

• acids are called

• essential

• because our bodies

• cannot make them,

we

• have to consume

them.

Protein’s Role in Good Health

Protein is a component of:1. Muscles

2. Blood

3. Internal Organs

4. Skin

5. Hair

6. Nails

7. Bones

Protein’s Role in Weight Loss

• Promotes the feeling of fullness which is helpful when trying to eat less.

• Preserves muscle mass which burns more calories

Importance of Muscle:

Maintain Your Muscle!

As we age, we lose muscle. What does muscle get replaced with?

FAT!!

Each pound of muscle consumes about 6 – 10 calories per day.

Each pound of fat consumes about 2 – 4 calories per day.

Note: Muscle burns 2 – 3 times more calories than fat!

What Foods Contain Protein?

Animal Sources of Protein

• Meat: beef, pork, lamb, venison & other game meat

• Poultry: chicken, turkey

• Fish

• Eggs

• Dairy Foods: yogurt, cheese, cottage cheese, milk

What Foods Contain Protein?

Plant Sources of Protein

• Beans & Lentils (Legumes)

• Nuts & Nut Butters

• Seeds

• Grains

• Soy foods: tofu, soy milk, soy cheese.

• Vegetables

Protein Content of Foods

Examples of Protein Content of Foods:*grams = (g)

8 oz. of milk = 8 (g)6 oz. container light yogurt = 5 – 6 (g)5.3 oz. container light Greek yogurt = 10

– 15 (g)1 oz. of cheese = 7 (g) ¼ cup cottage cheese = 7 (g)3 oz. lean beef, pork, poultry = 18–21 (g)3 oz. light tuna canned packed in water =

16.5 (g)3.5 oz. salmon = 24 (g)1 large egg = 6 (g)½ cup canned kidney beans = 6.4 (g) 1 cup quinoa = 8 (g)1 cup cooked broccoli = 5.7 (g)Source: USDA Nutrient DatabaseAmount of protein per individual item will vary based on specific type or brand.

Recommended Intake of

Calories

Typical Daily Balance of Calories:• Carbohydrates: 45 – 65%

• Protein: 10 – 35%• Fat: 20 – 35%

*NOTE: Your meal plan can be adjusted based on individual preference. If you prefer a higher protein diet with lower carbohydrate intake, within the recommendations above, this can be provided to you by a registered dietitian. There is not one meal plan that fits every individual.

Meeting Protein Needs for Weight Loss

Protein rich foods are encouraged at meals & snack(s):

1. The body does not store protein and needs to be consumed daily.

2. Best utilization of protein by the body is when protein is consumed throughout the day and not just at 1 – 2 meals.

3. Protein can help maintain satiety or the feeling of fullness. This is important when you are trying to eat less food (calories).

4. Weight loss can lead to loss of fat & muscle!

Meal Planning Guidelines:

• Plan meals & snacks ahead to have the appropriate foods available.

• Include a protein from the meat, meat alternative or dairy group at meals and snack time.

• Be sure to include vegetables, fruit & whole grains when planning meals & snacks for a balanced approach.

Goal is to maintain muscle mass.

Using Protein Supplements as a

Meal Replacement

Using as a Meal Replacer:• Protein Supplements can be used to

replace 1 meal per day to help:• Control Calorie Intake• Help meet daily protein needs

• Examples of protein supplements: Premier Protein shake biPro protein powders Unjury protein powders

• For meal replacement shakes with less than 200 calories, add a piece of fruit to complete the meal.

• For additional protein shakes or powders appropriate for meal replacement, see handout on website under “Protein Power for Healthy Eating”

Protein Supplement Guidelines

Protein Supplement Guidelines per serving:

• 15 – 30 grams protein

• 5 grams or less of sugar

• Check ingredient list for sources of protein

Sources of complete proteins:• Egg

• Soy: (Vegetable Source of Protein)

• Milk: Milk Protein or Whey Protein *Milk based protein will contain lactose. Milk protein isolate or whey protein isolate is usually tolerated by patients who are lactose intolerant.

• Other Supplement Sources of Vegetable Protein:

• Pea Protein

• Rice Protein

• Unjury is one example of quality protein supplement.

Visit:

www.unjury.com

for more information.

Protein Supplement Guidelines

Review the Nutrition Facts Label for Unjury Protein Powder:

• Check the Serving Size: 1 scoop

• Grams of protein per scoop: 21 grams

(Meets goal of 15 – 30 grams per serving)

• Grams of sugar per scoop:

3 grams

(Meets goal of 5 grams or less per serving)

Protein Supplement Guidelines

Review the Nutrition Facts Label

for Unjury Protein Powder:

• Check the ingredient list for protein sources: Whey protein isolate

*Milk protein isolate or whey protein isolateare milk based proteins usually tolerated by patients who are lactose intolerant.

*Note: Some protein supplements contain more than 1 protein source, so review the entire ingredient list.

Protein-Focused Meal Plan Including

Vegetables, Fruits, & Whole Grains

• Breakfast: • 1 ¼ Cup Kashi Go Lean Cereal = 12 grams

protein• 8 oz. 1% milk = 8 grams protein• 3/4 cup blueberries • Lunch:• Lettuce salad with a variety of vegetables (2

cup) = approximately 4 grams protein• 3 oz. grilled chicken = 21 grams protein• 4 Tablespoons Reduced-fat salad dressing• 6 whole grain crackers such as Triscuits = 3

grams protein• 17 small grapes OR 2 tablespoons

raisens/craisens• Snack:• Light Greek Yogurt = 10 - 15 grams protein• *Protein varies based on brand.

Dinner:4 oz. grilled salmon = 28 grams protein1 cup cooked quinoa = 8 grams protein1 cup cooked broccoli = 4 grams protein with 1

oz. reduced fat cheddar cheese melted on top = 7 grams protein

1 teaspoon margarineSnack:1 string cheese = 8 grams protein1 orange

Meal Planning Reminders: Protein rich foods should be

included at each meal. Also good to include a protein at snack time.

Along with protein-rich foods, with meals & snacks includes vegetables, fruits & whole grains.

Meal Planning: Plate Guide Review

A healthy meal plan should include all food groups:

• Lean meat, poultry, fish, meat substitutes

• Vegetables

• Fruits

• Whole Grains

• Dairy Foods

• Follow the Plate Guide

• for planning your meals and snacks:

• Check with your dietitian for an individual meal plan.