Episode 8: Protein Intake

The US Department of Agriculture (USDA) Dietary Reference Intakes (DRI) for protein is 0.8 to 2.0 g/kg/day depending on your level of physical activity, sex and age. 

Protein calculator: https://www.nal.usda.gov/fnic/dri-calculator/

So if you take your weight in pounds and divide it by 2.2 this will give you your weight in kg. Then multiple this by 0.8 and you will have your goal for daily protein intake.

For example, if you weigh 200lbs, you will divide this by 2.2 which is 90.9. Then multiply by 0.8, which is about 73.  So your daily protein goal will be 73 grams.

I will put a link in the show notes to the USDA website where you can calculate your protein needs based off of your weight and activity level.

There are also special situations such as kidney disease, where protein intake may be limited even further so be sure to check with your doctor.

Protein is important for weight loss because it improves satiety and does not lead to fat gain unless you eat it in excess. 

Proteins break down to amino acids and are used by our body as building blocks for bone, muscle, skin, brain tissue, and parts of our DNA.

In times of high energy demand, amino acids can be used as energy by being converted to glucose.  When you overeat protein, the amino acids can be converted to glucose and stored as fat. 

Too little protein can lead to disease processes so we need balance.

Plant based protein is best.  

-       Quinoa is an example of a plant-based protein that contains all 9 essential amino acids, this means the ones that our body cannot make on its own.  It is a seed so it is also packed with healthy fats.  It is rich in vitamins and minerals such as folate and magnesium.  It is quick to make, only taking about 15 minutes.  There are over 120 varieties of quinoa: white, red, and other colored options.  They are all nutritious. 

-       Nuts are high in protein and packed with healthy fats, all leading to increased satiety

Other forms of protein are: 

-       Fish, which can be dense in healthy fats such as DHA and EPA.  

-       Land meats such as chicken, turkey, beef, and pork

-       Animal products, such as eggs, cheese and milk

 Food type | Protein (grams) *approximate
 | Quinoa (1/2 cup) | 9g
 | Nuts (1 oz or ¼ cup) | 5g
 | Peanut butter (2 tbls) | 7g
 | Vegetables (1/2 cup) | 2g
 | Lentils (1/2 cup)  | 9g
 | Beans (1/2 cup)  | 8g
 | Tofu (6 oz) | 18g
 | Edamame (1/2 cup) | 8g
 | Milk (8 oz) | 8g
 | Yogurt (6 oz) | 5g
 | Greek yogurt (6 oz) | 15g
 | Cheese (1 oz, ~1 slice) | 7g
 | Cottage cheese (1/2 cup) | 14g
 | Egg (1) | 6g
 | Fish (6 oz) | 42g
 | Crab meat (1 oz) | 6g
 | Shrimp (4 pieces) | 18g
 | Lobster (1 oz) | 6g
 | Beef, chicken, turkey, pork (4 oz) | 28g

 Blog posts: https://www.doctorlarocca.com/blog/