6
sahtak - June 2011
Y
ou'd think that if the low-carb diet
craze taught us anything, it's the im-
portance of protein. But even if you
haven't eaten a hamburger bun since the late
'90s, it doesn't necessarily mean you're getting
enough of what typically goes between the
bread.
Recently, the diet pendulum has swung in
favor of counting calories—an effective
weight-loss tool, but not one that always pri-
oritizes protein. "Many women perceive
foods that are rich in protein as being high in
calories or fattening," says Laura J. Kruskall,
Ph.D., R.D., director of nutrition sciences at
the University of Nevada at Las Vegas. This
isn't the case, but diehard counters know that
most proteins will cost you a few more calo-
ries than fruits and veggies will.
What's more, protein isn't as portable as
other foods. The best sources—fish, meat,
dairy, beans—aren't as quick or convenient
as most carbs or even fruits and veggies. "Tra-
ditional protein sources aren't usually grab
and go. And if they are, they're often fried or
unhealthy," says nutrition expert Angela
Ginn, R.D., a spokesperson for the American
Dietetic Association.
That may help explain why up to a third
of women between the ages of 20 and 40
don't get their RDA of protein, according to
the most recent data from the U.S. Depart-
ment of Agriculture. And in light of the fact
that a growing number of nutritionists be-
lieve that the current dietary guidelines for
this mighty macronutrient are way too low,
we're really missing out.
Consider this: A Johns Hopkins Univer-
sity study found that a diet in which roughly
a quarter of the calories (about 60 percent
more than the recommended 10 to 15 per-
cent) come from lean protein sources reduced
blood pressure, LDL ("bad") cholesterol lev-
els, and triglycerides better than a traditional
higher-carb diet. Other research finds that
diets rich in protein can help prevent obesity,
osteoporosis, and diabetes.
The moment protein leaves your fork, it
starts winnowing your waistline. High-pro-
tein foods take more work to digest, metabo-
lize, and use, which means you burn more
calories processing them. They also take
longer to leave your stomach, so you feel full
sooner and for a longer amount of time. The
cumulative effect has obvious benefits for
anyone who is watching their weight.
The power of protein
In a study published in Nutrition Metab-
olism, dieters who increased their protein in-
take to 30 percent of their diet ate nearly 450
fewer calories a day and lost about 11 pounds
over the 12-week study without employing
any other dietary measures.
And if, like most successful dieters, you're
burning calories as well as counting them,
protein is doubly essential for making sure
you lose fat, not muscle. Your body uses the
amino acids in protein to build lean muscle,
which not only makes you stronger and more
toned but also fries calories even when you're
not active—unlike lazy fat. Ultimately, this
keeps your metabolism humming along at
high speed so you can burn off the occasional
cookie, no problem.
Pump it up
Experts advise consuming between 0.5
grams and 1.0 gram of protein per pound of
your body weight. That's 70 grams to 140
grams a day for a 140-pound woman. Skew
on the high end if you're very active, and on
the low end if you're trying to lose weight. If
both apply, shoot for an amount somewhere
in the middle—around 130 grams.
Even more important: Aim to get at least
30 of those grams at breakfast, says Donald
Layman, Ph.D., a professor emeritus of nu-
trition at the University of Illinois. (That's
roughly the amount you'll get from two eggs
and a cup of cottage cheese.) After fasting all
night, your body is running on empty and
may start drawing on muscle tissue for fuel if
you don't replenish its protein stores first
thing in the a.m. Plus, studies have found that
protein-rich breakfasts can help regulate your
appetite all day.
But not all proteins are created equal, says
Kruskall. While nuts, whole grains, and veg-
gies technically count, they don't contain all
nine of the amino acids your body needs in
order to build lean muscle. Those that do—
known as complete proteins—are typically
found in animal products. Your best flat-belly
bets are skinless white chicken or turkey,
seafood, low-fat dairy, pork tenderloin, and
lean beef. All of these foods have just one to
three grams of fat per 50-calorie serving.
Vegetarians need to be a little more cre-
ative. Pairing incomplete proteins—peanut
butter on whole-wheat bread, or brown rice
and beans, for example—can pinch-hit for
complete ones. Or nosh on complete proteins
such as tofu, hemp seed, buckwheat, and
quinoa. The beauty of protein is that with so
many tasty options, getting your daily dose is
a simple pleasure.
—Women's Health Magazine
H I GH P ROT E I N
FOOD S
Meat
Hamburger pa y, 4 oz – 28 grams protein
Steak, 6 oz – 42 grams
Most cuts of beef – 7 grams of protein per ounce
Chicken
Chicken breast, 3.5 oz – 30 grams protein
Chicken thigh – 10 grams (for average size)
Drums ck – 11 grams
Wing – 6 grams
Chicken meat, cooked, 4 oz – 35 grams
Fish
Most fish fillets or steaks are about 22 grams of protein
for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can – 40 grams of protein
Eggs and Dairy
Egg, large – 6 grams protein
Milk, 1 cup – 8 grams
Co age cheese, ½ cup – 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
So cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy)
Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup – 6 -10 grams
Most beans (black, pinto, len ls, etc) about 7-10 grams
protein per half cup of cooked beans
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams
Nuts and Seeds
Peanut bu er, 2 Tablespoons - 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 8 grams
Flax seeds – ¼ cup – 8 grams
Protein: your secret weight-loss weapon
A high protein diet is your key to healthy weight loss. Here, the protein-rich foods you should be eating
Cameras in U.S. schools to record
calorie counts
SAN ANTONIO
(Reuters Life!) — The next
me children in some elementary schools
in the state of Texas try to sneak extra
french fries onto their tray in the cafeteria
line, the eye in the sky will be watching
them.
Using a $2 million grant from the U.S.
Department of Agriculture, the schools in
San Antonio are installing sophis cated
cameras in the cafeteria line and trash area
that read food bar codes embedded in the food trays.
"We're going to snap a picture of the food tray at the cashier and we will know what has
been served," said Dr. Roberto Trevino of the San Antonio-based Social and Health Research
Center, which is implemen ng the pilot program at five schools with high rates of childhood
obesity and children living in poverty.
"When the child goes back to the disposal window, we're going to measure the le over."
The goal of the program is to cut down on childhood obesity by providing parents and
school nutri on specialists with informa on on what types of food elementary students are
ea ng.
They will then be able to design healthy meals based on students' real-life habits, the cen-
ter's spokeswoman Denise Jones said. Parents will also be able to use the informa on to help
them design healthier meals at home.
"We will be able to determine whether current programs that are aimed at preven ng obe-
sity work, and whether they are really changing students' behavior," Trevino said.
Officials will receive informa on on the nutrient and calorie counts of the food children
have actually consumed.
The technology will iden fy the food, capture the nutrient levels and measure the food
that children eat, according to Dr. Roger Echon of the center, who designed the program.
Echon on Wednesday showed reporters a printout of the reading from one student's tray
at W.W. White Elementary School. It listed the size of the serving, and its calorie, fiber, sugar,
and protein count.
He said the program can breakdown the data into total monounsaturated fa y acids, solu-
ble dietary fiber, and more than 100 other specific measures.
Trevino said the children will not be photographed, and only children who have the permis-
sion of their parents or guardians will be allowed to par cipate.
He said that if the effort is successful in San Antonio, the plan is to implement similar
programs in elementary schools na onwide.
