As published in the Flyer March 31, 1997
There are two types of protein; the kind found in animal products and those found in vegetable foods. The RDA for the average size adult is about 50 grams.
Many studies have been conducted on the affects of these proteins in relation to heart disease and certain types of cancer. Red meats are high in protein, but are also a large contributor of fat, especially the saturated kind, which in turn affects cholesterol levels in the blood. A good reason to consider meatless alternatives is that soybeans, legumes and tofu offer excellent protein content without all the 'bad' fat.
One (1) cup on legumes contains 13 grams of protein and 1 gram of fat (about .3 of it saturated) A typical serving of red meat, about 4 ounces, contains 28 grams of protein with 24 grams of fat attached to it (almost 10 of them saturated!)
There is a lot of misinformation around about protein in the diet. It seems a high-protein diet is almost the 'in' thing to do. Be careful, practice moderation on protein consumption as high protein intake can present health risks. Too much protein in the diet ranks up there with too much fat and sodium in our diets.
So, how much protein should you be getting? Use the following calculations to determine your correct range: take your current body weight and convert it to kilograms (pounds divided by 2.2 equals kilograms), multiply kilograms by 0.8 to get your RDA in grams per day. Males 18 years old and younger, multiply by 0.9.
Protein can be found in varying amounts in legumes, nuts, whole grains, vegetables, eggs and milk products.
Remember, more is not better when it comes to protein. Balance the foods in your diet, add variety, practice moderation and drink plenty of clear water every day.
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