Are You Getting in Enough Protein?
- By Fred Fort
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- 22 Jun, 2015
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We have become a very “protein aware” society, it seems like every diet book and blog emphasizes the importance of getting adequate protein. It is hard to believe that some of us still do not consume enough. When I review a new client’s food recall almost half of the time there is still a lack of protein when the daily total grams are added up. Lack of protein is especially common amongst women. When women are trying to lose weight or lean out they tend to start cutting calories and since most women tend to enjoy eating carbohydrates more the daily protein is the nutrient group that is sacrificed over carbohydrates.
Here are some common signs and symptoms that you may not be getting enough protein.
You are hungry and craving sweet and starchy foods. It is common among dieters to eat low calorie cereal, bread or plain oatmeal in the morning, sure they may feel full for a short period of time but within an hour or two they feel like they never ate. If that person were to have incorporated an egg or protein powder to their morning meal they would feel fuller and have less cravings. Protein helps regulate our insulin hormones, preventing highs and lows allowing the body to metabolize fat and have steady energy levels. It’s not about the daily calories it’s about the chemistry.
You find it difficult to concentrate. If you feel like you cannot get your thoughts together or mentally “foggy” you may be lacking protein. Protein contains essential amino acids that help fuel our muscles. Being deficient in amino acids can eventually cause muscle wasting and malnourishment resulting in a hindered ability to concentrate and focus.
If you get sick all of the time. Our immune system thrives off of being nourished properly with adequate carbohydrates, fats, proteins, hydration and vitamins and minerals. If one of these maco or micro nutrients is lacking then your immune system will not be as strong as it should be and more susceptible to getting sick when exposed to bacteria and viruses. Those who eat a diet rich in all nutrients tend to get sick less often because they have built an immune system that is able to fight off sickness when exposed to certain bacteria and viruses.
How much protein should you eat daily?
Protein can also be over consumed this is typically common in men, they double or even triple their protein scoops in shakes or have 10-12 ounces of meat in one sitting. The body is typically only able to metabolize and absorb in one sitting 30-40 grams for women and 40-50 grams for men. If you consuming more than that it is your kidney’s responsibility to filter out the excess, which can strain them over time.
Aim to consume .8-1.2 grams of protein per pound of your GOAL body weight. If you are 250 pounds but would like to get below 200 pounds do your calculations per the goal weight. The higher side of the recommendations are for those exercise intensely often (ie. Runners, cyclist, weight lifters, body builders, etc.).
Serves 8
As a registered dietitian, I love hosting healthy dinner parties. One of my favorite ingredients is shrimp, because it’s a lean protein and good source of vitamin D. However, it can be tricky to cook a large batch of shrimp just in time for your guests without overcooking it. The beauty of using a crock pot is that you can allow your dish to finish cooking while you greet your guests. The bell peppers in this dish provide more than aesthetic appeal as a good source of potassium and the antioxidants beta-carotene and capsaicin. Quinoa is an excellent plant-based source of protein that provides all the essential amino acids as well as plenty of fiber. Unlike other starchy vegetables, peas also provide protein and fiber which are nutrients beneficial for satiety and blood glucose control. Serve this colorful dish that requires little active preparation time and be assured that your guests will receive a delicious meal with a host of nutritional benefits.
Ingredients For the Quinoa:
1.5 cups quinoa, rinsed
½ cup finely diced onion
2 cloves garlic, pressed or diced
3 cups vegetable broth
1/4 cup white wine
1 cup sweet peas
5 sprigs of fresh thyme
For the shrimp:
2 lbs. Blue Ribbon shrimp, peeled and de-veined
1 cup each of red, orange, and yellow bell peppers, cut into strips
1 onion, cut into strips
4 cloves of garlic, thinly sliced
1/2 cup of vegetable broth
1 cup white wine
1 Tbsp. fresh thyme
5 fresh bay leaves
Salt and white pepper to taste
Juice of one lemon
Directions:
1. Bring vegetable broth and wine to a boil. Add quinoa and peas, reduce to a simmer, and cover. Cook 25-35 minutes, stirring often. Quinoa is done when it “pops” and looks like it has formed tails.
2. Sauté garlic, peppers, and onions with vegetable broth until slightly softened. Transfer to crock pot, add herbs, wine, and shrimp. Cook 30 minutes on low setting or until shrimp are pink and curled. Squeeze with fresh lemon juice and serve.
Nutrition information (per serving): 338 calories, 5 grams of fat, 31 grams of carbohydrates, 5 grams of fiber, 34 grams of protein
This time of year often calls for hearty, savory dishes that make your mouth water. It’s possible to enjoy these flavors while keeping options light and healthy. This dish uses a combination of pork sausage and lean ground turkey to provide the sensation of eating sausage while reducing the sodium and fat. Instead of being smothered with melted cheese, the peppers are topped with a colorful salsa that contains beans for fiber and extra protein, as well as Castelvetrano olives that provide a crunchy bite, fruity flavor, and a burst of bright green. Olives are a good source of monounsaturated fats. This dish will add some red and green to your dining table, as well as protein, fiber, vitamin C, lycopene and heart healthy fats.
Ingredients
Peppers:
16 ounces Blue Ribbon lean ground turkey
3 links Blue Ribbon pork sausage, removed from casing
1 yellow onion, diced
1 tsp. minced garlic
2 tsp. fennel seeds
1 tsp. cumin
1 Tbsp. dried oregano
1 tsp. crushed red pepper flakes
3 red bell peppers
3 green bell peppers
Salsa:
1 pint cherry tomatoes
¼ cup diced red onion
¼ cup finely diced green bell pepper
¼ cup finely diced red bell pepper
1 cup cannellini beans, drained and rinsed
1 Tbsp. finely minced basil
3 Tbsp. balsamic vinegar
15 Castelvetrano olives (any green olives will work), fined diced
Juice of 1 lemon
Salt and pepper to taste
Directions
1. Sauté onions and garlic with 1 tsp. olive oil or cooking spray in a nonstick pan. Add ground turkey and sausage until onions and translucent and turkey is no longer pink. Add spices.
2. Combine salsa ingredients and let sit in refrigerator at least 30 minutes (overnight is recommended).
3. Broil peppers on each side for 1-2 minutes. Add turkey mixture to peppers and bake at 350 degrees for 15-20 minutes or until peppers are slightly softened.
4. Top each pepper with a spoonful of salsa and enjoy!
