Protein, Protein, We Need More Protein!

One of the most common concerns I hear from clients is "I'm not getting enough protein?!" And there is usually a genuine concern and worry about their protein intake but not a thought about the source of protein or any of the other macronutrients they might be lacking. 

Most Americans are OVER-CONSUMING protein at an alarming rate. There are hundreds of protein powder supplements that can pack as much as 60 grams of protein per scoop, which might be more than an individual needs in an entire day. The first question you need to ask yourself is "How many grams of protein do I need daily?" and "What are the best sources?"

How to Figure Your Protein Needs

Adults generally require .8 grams per kilogram of body weight. 
A safe protein range would be .8gms-1.0gms per kilogram of weight. 

For example, I weigh 120 lbs. 

First, I need to figure out my weight in kilograms. 
1 kilogram = 2.2 pounds.
120/2.2 = ~55 kilograms

Next, you multiply the weight in kilograms by .8

55 x .8 = 44 grams of protein daily

*Determining the protein needs for children is very different from the above mentioned formula. Do not use .8 gms/kg to determine the protein needs of infants though age fourteen.*

So, my daily protein needs are 44 gms. I exercise most days of the week and am very active and my protein needs do NOT get a raise for activity. A very common misconception is that when you exercise you need to really amp up your protein needs... WRONG. Unless you are training like an Olympian (extreme levels of training), you do not need to drastically increase your protein. I know most personal trainers will read this and say Oh yes you do need more protein and it's because of X Y and Z... Blah, blah, blah. What you need is a really great pre- and post-snack, lots of fluids and a good nights sleep (more on sports nutrition coming soon).

Remember, too much of a good thing doesn't make it best. Excess protein consumed that your body doesn't need is stored as fat and puts a lot of extra work on your kidneys when breaking it down to store.

Now, there are certain diseases that have very specialized protein requirements which may require a much lower or much higher need each day. For example: renal failure, hemodialysis, peritoneal dialysis, liver failure and burns (stage I, II, & III) all require different protein needs. Individuals suffering from any of these conditions should be regularly monitored by their healthcare team. 

#nutritionwithnat

Iron Rich Foods

*Eating iron-rich foods along with foods high in vitamin C, will allow your body to better absorb the iron. Foods rich in vitamin C include: papaya, bell peppers, strawberries, broccoli, oranges, kale, peaches and kiwi.

To Gummy or Not to Gummy

I really enjoy listening to other dietitians experiences in the field of nutrition. I recently asked an intern to tell a recent experience she had that has really stuck out... I love, love listening to people's "ah-ha" moments. Thank you Cara for being such a good sport! ~ Natalie, RD

And so goes the tale of To Gummy or Not to Gummy...

I was observing a nutrition counseling session at WIC (Women, Infants, and Children) and the dietitian was explaining what to look for in pre-natal vitamins. “The bottle will say ‘pre-natal vitamins’, make sure it has folic acid, and is complete. If you have any questions, just ask the pharmacist. And, whatever you do, do NOT buy gummy vitamins!” I think that the client and I both shouted, “what?!” at the same time. 

I have taken a vitamin supplement throughout my entire life (thanks, mom).  I can remember how devastated I was when I had to give up my Flinstones fruity chewable vitamins. Suddenly, I was choking down pills that seemed to be as big as my thumb going down my throat.  Then, one day, it was as if my vitamin prayers had been answered: adult fruity chewable vitamins.  I grabbed the biggest bottle of Vitafusion gummy MultiVites and watched dust collect on my old bottle of multivitamins. I wasn’t the only one who was over-enthusiastic about this either. A friend of mine used to walk in my house and head straight for the gummy vitamins whenever she would come visit. On one of these occasions, a different friend picked up the bottle and suspiciously looked at the label. “So, gummy vitamins for adults. Are these any good?” Good? These vitamins are great! I told her to try them and I left the room. When I returned, I found her quickly shoveling a handful of gummies in her mouth. I screamed, “THOSE ARE NOT FRUIT SNACKS!” To which, through a mouth full of gummies she replied, “…I’m, uh, very deficient.” 

Naturally, when I heard the dietitian say that these adult chewable vitamins were not a good supplement choice, I needed some answers. They don’t have iron for starters. As a woman, having adequate stores of iron is essential because of the losses each month. The RDA (Recommended Dietary Allowance) for women ages 19-50 is 18 milligrams per day, compared to our male counterparts who only need 8 milligrams per day. In food perspectives, three ounces of beef has 3.1 milligrams of iron. The gummy vitamins have zero iron. Other vitamins missing from the gummies are vitamin K, thiamin, riboflavin, calcium, magnesium, zinc, selenium, copper, and manganese. Whew, that’s a lot! 

I spent a solid half hour at Walmart the other day grabbing multivitamins off the shelf, comparing labels, comparing prices, and getting some strange looks from other shoppers. This is the conclusion I have come to: if you want a good, complete, multivitamin, don’t be quick to reach for the “fun” vitamins. Granted, if you cannot bear the thought of swallowing a pill whole, and all you can do is chewable, then that is appropriate for you. However, as far as having adequate vitamins goes, the gummies, the chocolates, the gumballs, etc., are simply not the best. Also, you don’t need to buy a fancy expensive brand of vitamins that you see advertised. I ended up leaving with the store brand because comparing vitamin levels on the bottle, the store brand, in some cases, beat out the name brands (and, I’m on a budget).

My last point I want to make goes back to my iron example. Don’t go out and grab a bottle of vitamins with the thought that it is a replacement for nutritious foods. There are a lot of foods that contain iron: spinach, fortified oatmeal, and beans to name a few. On the vitamins bottle it displays the word “supplement” in a tiny font. That’s the key though. Multivitamins are supplements. They supplement the foods that you eat. Multivitamins are not replacements. 

In summary, if you are in the market for a new multivitamin or to begin taking a multivitamin, read the labels. And, like the dietitian at WIC said: ask the pharmacist if you have questions.  But always eat a balanced diet to get a variety of vitamins and minerals from your food. 

~Cara Gabris