Q. How many grams of protein should be in the average persons breakfast?
And any tips on healthy breakfast protein sources?
And any tips on healthy breakfast protein sources?
A. · Protein is a major component of all plant and animal tissues, second only to water.
· Our bodies constantly assemble, break down and use proteins, so we count on our diet to provide enough protein each day to replace what is being used.
· Protein provides 4 calories per gram. Protein intake should total 15-20% of total daily calories or .4 or .5 grams of protein per pound of body weight. So for a 145 pound person, the protein intake is 53 grams.
· Meeting protein needs is not a major nutritional concern in the U.S. According to a survey done by the U.S. Department of Agriculture, the average American consumes 75 grams of protein daily, which means that protein intake meets or exceeds the protein recommendation for every age and gender group.
· Protein needs do not change with activity levels. Protein intake needs to increase for tissue repair from burns or other accidents and during periods of rapid growth such as pregnancy, infancy, or adolescence. Below is a chart that shows how simple it is to consume more than the daily RDA of protein. There are 4 calories per gram of protein. That means in three ounces of meat, there are 21 grams of protein.
Food
Grams of Protein
Breakfast
6 oz. orange juice
1 egg
1 slice of toast
6 oz. milk
0
7
3
6
Lunch
2 oz. tuna salad OR
6 oz. (1 cup) pinto beans
2 slices whole grain bread
Salad
1 glass soda
1 apple
14
6
3
0
0
Dinner
3 oz. roast beef OR
½ cup tofu
½ cup mashed potatoes
½ cup butternut squash
6 oz. milk
1 pear
21
3
2
6
0
Total grams of
protein for the day
70
Functions of Protein
· Helps build and maintain body tissue
· Regulates water and acid-base balance
· Is involved in blood clotting and vision
· Carries nutrients in and out of cells in the body
· Is needed for the formation of antibodies (which help the body fight against disease and infection)
· Makes up DNA, enzymes and hormones
Is Protein Supplementation Necessary?
Since Americans consume almost twice as much protein as they need, in most cases, protein supplementation is not necessary. Excess protein above and beyond what you can get from food can be potentially harmful to your health. Excess protein may increase risk for osteoporosis, heart, kidney disease, and/or cancer.
Protein Needs of a Vegetarian
If you are a vegetarian, meeting protein needs may be more of an obstacle. Since many of the protein sources are animal based, a vegetarian or vegan* diet needs to be planned carefully to ensure protein needs are met. Non-animal sources of protein include a variety of grain products, starchy vegetables, legumes, vegetables, and nuts and seeds.
Eating a balanced, wholesome diet, a variety of foods from all of the food groups, and getting plenty of exercise will help you build strength, improve athletic performance, and maintain health.
*For individual counseling on vegetarianism/veganism, call 577-5314 to make an appointment with the Dietitian at University Health Services.
In order to stay healthy and eat right, it is recommended that you:
o Eat breakfast.
o Eat a variety of foods from ALL of the food groups in proper portion sizes.
o Eat foods and drink alcohol in moderation (consuming foods/beverages within reasonable limits, not excessive or extreme).
o Eat an assortment of colors: the more colors you eat, the more nutrients you consume.
o Eat more steamed, grilled and baked foods and less fried foods.
o Eat more fruits and vegetables � shoot for 5 a day.
o Eat a diet consisting of 50-65% calories from carbohydrates (preferably from whole grain products), 25-30% from fat, and 15-20% from protein. Carbohydrates, protein and fat do provide calories. Vitamins, minerals and water do not contain calories, but are necessary to live a healthy life.
o Exercise 20-60 minutes five times each week.
o Make one little change each day and before you know it, it will become a habit!
· Our bodies constantly assemble, break down and use proteins, so we count on our diet to provide enough protein each day to replace what is being used.
· Protein provides 4 calories per gram. Protein intake should total 15-20% of total daily calories or .4 or .5 grams of protein per pound of body weight. So for a 145 pound person, the protein intake is 53 grams.
· Meeting protein needs is not a major nutritional concern in the U.S. According to a survey done by the U.S. Department of Agriculture, the average American consumes 75 grams of protein daily, which means that protein intake meets or exceeds the protein recommendation for every age and gender group.
· Protein needs do not change with activity levels. Protein intake needs to increase for tissue repair from burns or other accidents and during periods of rapid growth such as pregnancy, infancy, or adolescence. Below is a chart that shows how simple it is to consume more than the daily RDA of protein. There are 4 calories per gram of protein. That means in three ounces of meat, there are 21 grams of protein.
Food
Grams of Protein
Breakfast
6 oz. orange juice
1 egg
1 slice of toast
6 oz. milk
0
7
3
6
Lunch
2 oz. tuna salad OR
6 oz. (1 cup) pinto beans
2 slices whole grain bread
Salad
1 glass soda
1 apple
14
6
3
0
0
Dinner
3 oz. roast beef OR
½ cup tofu
½ cup mashed potatoes
½ cup butternut squash
6 oz. milk
1 pear
21
3
2
6
0
Total grams of
protein for the day
70
Functions of Protein
· Helps build and maintain body tissue
· Regulates water and acid-base balance
· Is involved in blood clotting and vision
· Carries nutrients in and out of cells in the body
· Is needed for the formation of antibodies (which help the body fight against disease and infection)
· Makes up DNA, enzymes and hormones
Is Protein Supplementation Necessary?
Since Americans consume almost twice as much protein as they need, in most cases, protein supplementation is not necessary. Excess protein above and beyond what you can get from food can be potentially harmful to your health. Excess protein may increase risk for osteoporosis, heart, kidney disease, and/or cancer.
Protein Needs of a Vegetarian
If you are a vegetarian, meeting protein needs may be more of an obstacle. Since many of the protein sources are animal based, a vegetarian or vegan* diet needs to be planned carefully to ensure protein needs are met. Non-animal sources of protein include a variety of grain products, starchy vegetables, legumes, vegetables, and nuts and seeds.
Eating a balanced, wholesome diet, a variety of foods from all of the food groups, and getting plenty of exercise will help you build strength, improve athletic performance, and maintain health.
*For individual counseling on vegetarianism/veganism, call 577-5314 to make an appointment with the Dietitian at University Health Services.
In order to stay healthy and eat right, it is recommended that you:
o Eat breakfast.
o Eat a variety of foods from ALL of the food groups in proper portion sizes.
o Eat foods and drink alcohol in moderation (consuming foods/beverages within reasonable limits, not excessive or extreme).
o Eat an assortment of colors: the more colors you eat, the more nutrients you consume.
o Eat more steamed, grilled and baked foods and less fried foods.
o Eat more fruits and vegetables � shoot for 5 a day.
o Eat a diet consisting of 50-65% calories from carbohydrates (preferably from whole grain products), 25-30% from fat, and 15-20% from protein. Carbohydrates, protein and fat do provide calories. Vitamins, minerals and water do not contain calories, but are necessary to live a healthy life.
o Exercise 20-60 minutes five times each week.
o Make one little change each day and before you know it, it will become a habit!
If I am 6 weeks along acording to a calculator how big actually is the baby?
Q. If the first day of my last period was July 16th and an online calculator says im 6 weeks along(technically only 4 weeks with something growing) but the calculator counts from the last period then when I am looking at a pregnancy chart to determine what week of pregnancy I am really in and how big the baby is at this point would it be a 4 week or 6 week?
A. I can't remember all the stages of growth but there are some great sites such as babycenter.com that give you an idea all the way through. They always calculate based on first day of last period.
How many pounds should you gain when your are pregnant?
Q. I feel like am gaining more than ever, I am around 28 weeks before I was pregnant I was 170 now i am 230 really bad. hey but my husband still loves me (lol!)
i gain most of the weight on my breasts
nop no twins for me but am 8 months
170 is not overweight i mean i don't think it is.
i gain most of the weight on my breasts
nop no twins for me but am 8 months
170 is not overweight i mean i don't think it is.
A. Weight Gain During Pregnancy
You're pregnant, right? So you get to eat as many french fries as you want, right? Wrong! Be careful about how much weight you gain during your pregnancy. Gaining too much or too little can be harmful to you and your baby. How many pounds you need to add depends on how much you weigh when you become pregnant.
Gaining the right amount of weight helps protect the health of your baby. Women who gain too little are at increased risk of having a small baby (less than 5 1/2 pounds). Women who gain too much are at increased risk of having an early baby or a large baby. They may also have health problems themselves such as diabetes, high blood pressure and varicose veins.
If you began pregnancy at a normal weight, you should gain 25�35 pounds over the nine months. Adding about 300 extra calories a day to your diet will help you reach this goal. (One extra healthy snack, such as four fig bars and a glass of skim milk, will provide these calories.) Most women gain four to six pounds in the first trimester, and then average a pound a week in the second and third trimesters.
If you began pregnancy underweight, you should probably gain a little more. That's because underweight women are more likely to have small babies. A 28- to 40-pound gain is usually recommended. Try to gain slightly over a pound a week in the second and third trimesters.
If you began pregnancy overweight, you should gain only 15�25 pounds. This means you should put on one pound every two weeks in the second and third trimesters. While you don't want to gain too much weight, you should never try to lose weight during pregnancy because that could harm your baby.
If you're expecting twins, you should probably gain a total of 35�45 pounds. That translates into about 1 1/2 pounds a week in the last two trimesters.
To find out if you were underweight or overweight before pregnancy, learn your Body Mass Index (BMI). BMI is a measure of body fat based on height and weight.
Putting on weight slowly and steadily is best. But don't worry if you gain less than four pounds in the first trimester, and make up for it later, or vice versa. Also, many women have one or two "growth spurts" during which they gain several pounds in a short time period, then level off. Again, this is not worrisome unless it becomes a pattern. The important thing is to keep an eye on your overall gain. You can use the weight-gain tracking chart to follow your progress.
Where does it all go?
Approximate breakdown of a weight gain of 29 pounds
Blood 3 pounds
Breasts 2 pounds
Womb 2 pounds
Baby 7.5 pounds
Placenta 1.5 pounds
Amniotic fluid 2 pounds
Fat, protein & other nutrients 7 pounds
Retained water 4 pounds
You're pregnant, right? So you get to eat as many french fries as you want, right? Wrong! Be careful about how much weight you gain during your pregnancy. Gaining too much or too little can be harmful to you and your baby. How many pounds you need to add depends on how much you weigh when you become pregnant.
Gaining the right amount of weight helps protect the health of your baby. Women who gain too little are at increased risk of having a small baby (less than 5 1/2 pounds). Women who gain too much are at increased risk of having an early baby or a large baby. They may also have health problems themselves such as diabetes, high blood pressure and varicose veins.
If you began pregnancy at a normal weight, you should gain 25�35 pounds over the nine months. Adding about 300 extra calories a day to your diet will help you reach this goal. (One extra healthy snack, such as four fig bars and a glass of skim milk, will provide these calories.) Most women gain four to six pounds in the first trimester, and then average a pound a week in the second and third trimesters.
If you began pregnancy underweight, you should probably gain a little more. That's because underweight women are more likely to have small babies. A 28- to 40-pound gain is usually recommended. Try to gain slightly over a pound a week in the second and third trimesters.
If you began pregnancy overweight, you should gain only 15�25 pounds. This means you should put on one pound every two weeks in the second and third trimesters. While you don't want to gain too much weight, you should never try to lose weight during pregnancy because that could harm your baby.
If you're expecting twins, you should probably gain a total of 35�45 pounds. That translates into about 1 1/2 pounds a week in the last two trimesters.
To find out if you were underweight or overweight before pregnancy, learn your Body Mass Index (BMI). BMI is a measure of body fat based on height and weight.
Putting on weight slowly and steadily is best. But don't worry if you gain less than four pounds in the first trimester, and make up for it later, or vice versa. Also, many women have one or two "growth spurts" during which they gain several pounds in a short time period, then level off. Again, this is not worrisome unless it becomes a pattern. The important thing is to keep an eye on your overall gain. You can use the weight-gain tracking chart to follow your progress.
Where does it all go?
Approximate breakdown of a weight gain of 29 pounds
Blood 3 pounds
Breasts 2 pounds
Womb 2 pounds
Baby 7.5 pounds
Placenta 1.5 pounds
Amniotic fluid 2 pounds
Fat, protein & other nutrients 7 pounds
Retained water 4 pounds
How big was the doctor telling you the baby was at 34 weeks.?
Q. I'm 34 weeks and they are saying he is possibly 5 pounds so I was just wondering how big your baby was at this time.
A. Well my baby is apparently a BEAST...lol. She was measuring 6 lbs. 2 oz. at 34 weeks and now at 36 she was measuring 7 lbs. 6 oz. So, I'm on track to have a 9+ lb. baby! But, I have gestational diabetes that went undiagnosed for most of the pregnancy, so that's not really the norm.
On this fetal growth chart I am looking at is says the average at 34 weeks is 4.73 lbs. so it sounds like you are right on track.
On this fetal growth chart I am looking at is says the average at 34 weeks is 4.73 lbs. so it sounds like you are right on track.
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