OT - Protein Requirements

[Guest guest]

Hi. Last week I wrote about the soy debate. Thanks for all the

responses. I went on-line this morning to determine what my protein

requirements are (as an average person, not pregnant) and found the

information at PCRM

(http://www.pcrm.org/health/veginfo/protein.html). The formula for

protein requirements for an average person not pregnant is as

follows: Body weight (in pounds) X 0.36 = recommended protein

intake.

 

Also from the website:

 

" Although all protein needs are individual, the following guidelines

can help you to meet, but not exceed, your needs.

 

Aim for 5 or more servings of grains each day. This may include 1/2

cup of hot cereal, 1 oz. of dry cereal, or 1 slice of bread. Each

serving contains roughly 3 grams of protein.

 

Aim for 3 or more servings of vegetables each day. This may include

1 cup of raw vegetables, 1/2 cup of cooked vegetables, or 1/2 cup of

vegetable juice. Each serving contains about 2 grams of protein.

 

Aim for 2 to 3 servings of legumes each day. This may include 1/2

cup of cooked beans, 4 oz. of tofu or tempeh, 8 oz. of soymilk, and

1 oz. of nuts. Protein content can vary significantly, particularly

with soy and rice milks, so be sure to check labels. Each serving

may contain about 4 grams to 10 grams of protein. Meat analogues and

substitutes are also great sources of protein that can be added to

your daily diet.

 

Healthy Protein Sources (in grams)

Black beans, boiled (1 cup) 15.2

Broccoli (1 cup)4.6

Bulgur, cooked (1 cup)5.6

Chickpeas, boiled (1 cup)14.5

Lentils, boiled (1 cup)17.9

Peanut butter (2 tbsp)8.0

Quinoa, cooked (1 cup)11.0

Seitan* (4 oz)24.0

Spinach, boiled (1 cup)5.4

Tempeh (1/2 cup)15.7

Tofu, firm (1/2 cup)19.9

Whole wheat bread (1 slice)2.7

 

 

*A vegetarian product made from wheat gluten; protein value from

manufacturer's information

 

I hope someone finds this interesting as I do. I have been trying

to mix up our meals and protein sources since we

discussed " everything in moderation "

 

Have a great Wednesday. Halfway through the week!

 

Jenn