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Power Plant
ProteinsCristin Stokes, RD, LN
MUS Wellness
April 2015
Workshop Description
Protein doesn't just mean steak! Nuts,
legumes, soy, and other plant based
proteins can adequately meet a person's
protein needs while reducing one's
carbon footprint and improving health. In
this workshop, discover how to
incorporate more plant proteins into your
diet with recipes using ingredients like
lentils, chickpeas, almonds, and seitan.
Cristin’s 6 Nutritional Tenets
1. Consider the 80/20 rule of moderation.
2. Eat more plants.
3. Choose whole foods over processed.
4. There’s no hidden secret to weight loss.
5. Take advantage of all the wonderful
foods grown in Montana.
6. Enjoy your food!
Definition of proteins
Large, complex molecules, made up of
chains of amino acids, that play many critical
roles in the body.
Structural component of all cells in the body
Bones, muscles, skin
Immune system antibodies
Hormones
Enzymes
10,000 different proteins in the body!
Benefits of dietary protein
Builds & repairs body tissues
Takes longer to digest than
carbohydrates
Does not raise blood sugar
May boost metabolism
But protein calories are still calories!
Amino acids
21 total
Nonessential
Essential (9): histidine, isoleucine,
leucine, lysine, methionine,
phenylalanine, threonine,
tryptophan, valine
Conditionally essential
Protein requirements
No storage form – protein needed every day
Deficiency (kwashiorkor) very rare in the U.S.
Recommended Daily Allowance (RDA) Women: 46g
Men: 56g
Protein Requirements IOM recommendation: 0.8 grams/kg
body weight (~8 grams per 20 lb) 150 lb person: 55- 60g
200 lb person: 72 - 80g
Slightly higher for vegetarians (0.9 -1.0 g/kg)
No more than 2 grams/kg recommended
Protein Requirements
10-35% of total calories
1800 calorie diet
45-158g protein per day
Increase water intake with higher protein diet
Too much? Kidney disease, diabetes
Gout
Osteoporosis?
Protein requirements
20-30g utilized at a time for
muscle building and repair
Remaining is utilized as energy
Spread protein intake out
throughout the day
Complete vs incomplete
Complete: contain all 9 essential
amino acids
Animal sources: meat, fish, poultry,
eggs, dairy
Plant sources: soy, quinoa, hempseed
Incomplete: Missing (or very low) in
one or more amino acids
True or False?
Vegetarians & vegans must combine
sources of proteins at each meal in order
to get the protein they need.
False! Vegetarians & vegans should eat a
variety of foods & protein sources
throughout the week to ensure adequate
protein intake.
Flexitarian/Vegetarian Benefits
Health Red meat
Increased risk of CVD, Diabetes, Cancer, Obesity (Nurses Health Study)
Processed red meat even higher risk
The protein package
What comes with your protein?
Flexitarian/Vegetarian Benefits
Longevity
Blue Zones: Okinawa, Sardinia, Nicoya,
Icaria, Loma Linda (Seventh-Day
Adventists)
High concentrations of male centenarians
9 common characteristics
Semi-vegetarianism
Legumes
Meat 5x or less/month (3-4 oz portion)
Flexitarian/Vegetarian Benefits
Environmental impact
Conventional meat production = pesticides, chemical fertilizers, fuel, feed, water, land
1 lb beef = 1,847 gallons of water
1 lb tofu = 302 gallons of water
Production of greenhouse gases
Livestock contributes 18% (more than cars, planes, and all transportation!)
Going meatless one day per week has a greater impact than buying local for a year
Source: Environmental Working Group
Power Plant Proteins!
Legumes
Soy
Seeds
Nuts
Whole Grains
Seitan
Food Serving size Protein (g) Protein per
100 calories
Beef 3 oz 22-26 10.3
Chicken 3 oz 25 18.5
Fish 3 oz 30 20.6
Tofu (firm) 4 oz 11 10.6
Beans 1 cup 15 6.7
Lentils 1 cup 18 7.8
Almonds ¼ cup 8 3.7
Seitan 3 oz 29 9.6
Sunflower
seeds
¼ cup 6 3.3
Legumes Examples: Lentils, pinto beans, black beans,
black-eyed peas, kidney beans, chickpeas
~15 grams protein per 1 cup serving
Also high in fiber, B vitamins
Ways to incorporate
Roasted chickpeas!
Soups
Hummus
With grains
Tacos
Dried vs canned
Soy
Examples: Edamame, tofu, soymilk, miso, tempeh, natto
Protein content varies
Tempeh: 15g per ½ cup
Soymilk: 6g per 1 cup
Ways to incorporate:
Edamame as a snack/pre-dinner appetizer
Tofu in stir-fries
Tempeh for ground meat
Soy controversy
Isoflavones (phytoestrogens)
Benefits:
25g/day may reduce risk of heart
disease (health claim)
Ease of menopausal symptoms
Potentially lower risk of breast,
endometrial, and prostate cancers
Soy controversy
Yet…
Could raise cancer risk
Harmful to hormone balance/fertility?
Men
Potentially lower sperm count
No significant impact on hormone
levels with moderate soy intake (does
not have a feminizing effect)
Soy controversy
Rumors of “anti-nutrients”
Fermentation deactivates these: miso,
tempeh, natto, soy sauce
Most soy is genetically modified
Bottom line: Research is mixed. Enjoy
whole soy foods in moderation
Nuts & seeds Examples: peanuts, almonds, cashews,
sunflower seeds, hemp seeds, chia seeds
Protein content ¼ cup nuts = 4-9 grams protein
2-3 tablespoons seeds = ~8 g protein Hempseeds: 10g complete protein per 2
tablespoons $$$
Ways to incorporate On salads
Nut butters Trail mix
Baked goods
Whole grains
Examples: amaranth, barley, kamut,
wheat berries
Quinoa= complete protein
8 grams per cup
Other whole grains
5-6 grams per cup
Complement to legumes or dairy
Seitan
“Wheat meat”
High in protein
29g per 3 oz
Also very high in gluten
Digestibility
Meat-like texture & mild taste
Other plant-based protein
sources
Vegetables ½ cup = 2-3g protein
Veggies higher in protein: spinach, potatoes, peas, broccoli, brussel sprouts
Faux meat Examples: TVP, Quorn, Tofurkey, Boca Burger,
etc.
High in protein, but highly processed & often high in sodium
Supplements
Resources
Incentive Program
www.muswell.limeade.com
Blog
www.montanamovesandmeals.com
@montanameals
