Fruit At Its Finest

jenna

Girls,

First and foremost–the average american is eating WAY too much protein! Doubly too much protein! With all the protein shakes, protein bars, protein cookies even…its a hard market to beat. Protein, like anything else, if you eat too much of it gets stored as fat in the body and this is why some people gain weight while they seemingly “eat healthy”. I, personally, get about 60 grams of protein a day in by way of cottage cheese, yogurt, seafood (canned tuna and salmon usually), lean meats and nuts. Both of you seem to be like me in that you don’t eat much meat but I think if you eat healthy balanced meals it shouldn’t be something you need to worry about–at all. Here’s a little segment from the Harvard Nutrition Source, that I trust with solid nutrition facts and data:

“In the United States and other developed countries, getting the minimum daily requirement of protein is easy. Cereal with milk for breakfast, a peanut butter and jelly sandwich for lunch, and a piece of fish with a side of beans for dinner adds up to about 70 grams of protein, plenty for the average adult.

Can you get too much protein? Digesting it releases acids that the body usually neutralizes with calcium and other buffering agents in the blood. Eating lots of protein, such as the amounts recommended in the so-called low-carb or no-carb diets, takes lots of calcium. Some of this may be pulled from bone. Following a high-protein diet for a few weeks probably won’t have much effect on bone strength. Doing it for a long time, though, could weaken bone. In the Nurses’ Health Study, for example, women who ate more than 95 grams of protein a day were 20 percent more likely to have broken a wrist over a 12-year period when compared to those who ate an average amount of protein (less than 68 grams a day).(1) Although more research is clearly needed to define the optimal amount of daily protein, these results suggest that long-term high-protein diets should be used with caution, if at all.”

The article goes on to say that even better sources of protein are vegetable sources such as beans, nuts and whole grains (which DO have protein in them). I would say as a “ballmark figure” for an active woman in their 20’s….around 50-60 grams of protein a day. That’s not a scientific fact though, it’s just what I have found through research and what I get daily…and I am active woman in my twenties. I think its more of an issue to get too much protein than to worry about getting too little, because like the article states, it adds up quickly! Today for example I had 65 grams of protein and didn’t even eat any meat….those meals I posted alone were 65 grams. So yes, it comes in unexpected places!

here’s some more interesting reading material:

“Get a good mix of proteins. Almost any reasonable diet will give you enough protein each day. Eating a variety of foods will ensure that you get all of the amino acids you need.

Pay attention to the protein package. You rarely eat straight protein. Some comes packaged with lots of unhealthy fat, like when you eat marbled beef or drink whole milk. If you eat meat, steer yourself toward the leanest cuts. If you like dairy products, skim or low-fat versions are healthier choices. Beans, soy, nuts, and whole grains offer protein without much saturated fat and with plenty of healthful fiber and micronutrients.

Balance carbohydrates and protein. Cutting back on highly processed carbohydrates and increasing protein improves levels of blood triglycerides and HDL, and so may reduce your chances of having a heart attack, stroke, or other form of cardiovascular disease. It may also make you feel full longer, and stave off hunger pangs. Too much protein, though, could weaken bones.

Eat soy in moderation. Soybeans, tofu, and other soy-based foods are an excellent alternative to red meat. But don’t go overboard. Two to four servings a week is a good target. And stay away from supplements that contain concentrated soy protein or soy extracts, such as isoflavones. Larger amounts of soy may soothe hot flashes and other menopause-associated problems, but the evidence for this is weak.” http://www.hsph.harvard.edu/nutritionsource/protein.html

jenna

Marion,
No no, i don’t measure things perfectly out like brown sugar and I don’t weigh fruit…I’ve been cooking for so long that I basically know the weight of things and with things such as fruit, more is better in my opinion! I’d rather eat more fruit calories than calories on junk. To measure brown sugar I just use a spoon and sprinkle it on.

About soy….I dont think you need to be worried. If you were eating a huge block of tofu twice a day then, yes, you may want to cut down. But that’s the same with anything! always in moderation its fine….just don’t go overboard. I dont have an “exact” number to give you in regards to how much you should consume but you don’t have a reason to worry if you enjoy the occasional boca burger and kashi granola. I probably eat tofu once a week and sometimes when I’m out like to get soy lattes at starbucks. I think you are fine!