I thought this picture of these butcher's knives from a to-die-for (even today) World War I kitchen in a "hunting chateau" called Chenonceau in France is an appropriate photo to accompany this post. It was a well-equipped and systematic setup in the early days of technology. It's a must see if you're ever in the area.
I have received some comments about the post from a little over a week ago regarding our daily protein count. Also, I was reading on the plane and came across some more information that was helpful to me, and I thought it might help others, too. This might turn into a series all its own!
I have mentioned that I am reading the book Eat, Drink, and Weigh Less by Mollie Katzen (author of the Moosewood Cookbooks) and in conjunction with physician, Walter Willett, previously. Again, I am not on a diet. The book had some new recipes in it, and I thought the topic would have great information for EatLikeaRabbit.net readers and could give me more information to help my patients. The latest piece of knowledge comes from chapter 4 called "Choose Healthy Proteins." I'd like to share a few thoughts.
Mollie and Dr. Willett say that the accurate way to calculate protein needs is 8 grams for every 20 pounds of weight you have. My calculations say I need about 45 grams a day. (Some sources give a range based on height and weight.) In an effort to stay healthy (whether trying to lose weight or not) the authors recommend eating more plant-based and vegetable based proteins supplemented with fish and fowl if necessary. They consider not only the amount of protein, but the amount of cholesterol and saturated fat that comes along with red meats. Even more interesting is that if the red meat has a greater amount of protein for portion size, you end up eating more protein than necessary. This is why the amounts of protein in vegetables and plants are adequate for most individuals. For example, 4 oz. of lean hamburger has approximately 32 grams of protein. A vegetarian hamburger patty has about 10 grams of protein. In short, one hamburger for one meal of the day packs half or more than half of an average person's protein needs. When meat is served at more than one meal in a day, it's easy to see how body weights increase. (Remember, excess proteins turn to sugar and fat and are stored in the body.)
Protein Amounts in Some Products
- 11.9g Cup of Yogurt
- 40g 8 oz. Nigari Tofu
- 7g Cup of Wild Rice
- 12g Cup of Chickpeas/Garbonzo Beans
- 6.8g Cup Macaroni Noodles
- 4.2g 5-inch piece Broccoli, Cooked
Getting enough protein without eating meat isn't so hard after all!
How to Estimate Your Daily Protein Needs
- Get an accurate weight-generally first thing in the morning and without clothing.
- Divide your weight by 20 pounds. (Weight/20=number of 8s needed)
- Multiply the number calculated by 8. (Number of 8s needed x 8=Number of grams of protein)
All this information can be found in Eat, Drink, and Weigh Less on pages 58-61. I highly recommend borrowing this book from the library. Even if it doesn't change how you eat, it can help you understand better how important food is to your quality of life.
