Diary of a Semi-Health Nut

ramblings + recipes of a semi-healthy nut

*Proteinaholics*

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How much protein do you get each day?

https://www.fitday.com/

This is a site that we used to figure out all of our caloric intake as well as protein, fat, carbs, etc in my online Nutrition class. I got way more protein than I needed the day I recorded my calorie intake. My total protein intake for June 9th (a typical eating day) was 82.8grams of protein.

I just learned today of a formula to figure out how much protein we need each day.

LET’S DO SOME MATH!

Take your weight (if you are over OR underweight, check out a BMI chart and go with a number in the healthy portion. I know there are certain issues with the BMI chart, but basically unless you are a body builder or an intense weight lifter, the BMI charts are usually decent)



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My weight=105lbs (normal for my height…shorty here!)

Convert weight to kilograms

105lbs x 1lb/2.2kg = 48kg rounded

Now multiply this number times .8grams/kg to get your total

My total= 38grams

SAY WHAT? My recommended intake is 38grams and I TOOK IN 82.8grams on a typical day!! Holy buckets (as my friend Susie would say)!!

HOWEVER:

On that same website from above, it shows my caloric intake needs and I seem to be right on track! On the website, you can set your “lifestyle” activity level (I put mine to “sitting with some movement”) and then you can add workouts in. My daily recommended caloric intake is about 2200 calories. Numbers numbers numbers!

According to my textbook our calories should come from:

Carbs: 45-65%
Fat: 20-35%
Protein: 10-35%

Mine on June 9th are: (I am seriously proud because these are on the money!)

Carbs: 50%
Fat: 28%
Protein: 22%

Go figure. Daily activity really does play a part in the amount of food we need to put into our bodies! 🙂

But in general, in the good ol’ U.S. of A. we tend to be protein junkies. 
With all of the high-protein-low-carb diets out there (Atkins, Zone Diet, Protein Power, Going Carnal)…why wouldn’t the average uninformed person believe that carbs are bad and protein (in any quantity) is good?

Protein is good,

    

    

  • It is a major component of hair and nails.  You can definitely tell if someone isn’t getting enough protein.
  • Protein builds and repairs muscles and is especially handy after hard workouts.
  • Our bodies also use proteins to make enzymes and hormones.
  • Protein even makes us feel full and satisfied.

 



Protein is good, but
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  • A lot of the protein we get is loaded with saturated fat, which is not good (more on that later). 

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  • When our body has more protein than it can handle, it is stored as fat as well!  This is a concern to the American Heart Association because too much fat in our body clogs our arteries!! (High Protein Diets)
  • Too much protein and we won’t have room in our bellies for other nutrients from veggies and fruits therefore missing out on essential vitamins.
Web MD The Benefits of Protein says this on the recommended amounts:
“For older children, teen girls, active women, and most men, the guidelines give the nod to two daily servings for a total of six ounces.

Everyone who eats an eight-ounce steak typically served in restaurants is getting more protein that their bodies need. Plus they’re getting a hefty amount of artery-clogging saturated fat as well.”

So…

  • Don’t get more than your recommended amount of protein in a day
  • Try to get your protein from more than one source, such as lean meats, beans, and whole grains.

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  • Check out this site and input your info!https://www.fitday.com/  What are your stats??

Questions, comments? 
Let me know!

Have a great weekend!! 🙂