Limiting Red Meat, Lactose Intolerance, Pregnancy and Protein
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Karen Collins, MS, RD, CDN American Institute for Cancer Research
Weekly column for the week of September 26, 2005
Q: Should I limit all the meat I eat or just red meat?
A: You should limit all kinds of meat you eat, but for now there are stricter limits for red meat. The American Institute for Cancer Research recommends limiting your consumption of red meat to no more than three ounces a day because greater amounts of it are linked to an increased cancer risk. Red meat includes beef, lamb, pork and veal. Although pork may be advertised as 'the other white meat' and is light-colored when cooked, its nutritional composition makes it a red meat. Venison, on the other hand, may seem like a red meat, but because it is wild game, it does not fall under the definition of red meat. Researchers are still trying to determine everything that contributes to or reduces cancer risk. Currently, the difference in risk between red and 'white' meat seems to involve a specific protein that is more abundant in red meat. In addition to cutting back on red meat, you should limit all the animal proteins you eat. An easy guide to follow for a healthy eating style is to fill your plate with two-thirds or more vegetables, fruits, whole grains and beans. The other one-third or less can be lean animal protein.
Q: What's the difference between lactose intolerance and a milk allergy?
A:Someone with lactose intolerance doesn't have enough of the digestive enzyme lactase to break down the natural carbohydrate in milk, which is called lactose. If they get more lactose than their digestive enzymes can handle, the carbohydrates pass on through the digestive tract where they may cause diarrhea and cramping, or be fermented by the bacteria in the gut, creating a lot of gas. Some people with lactose intolerance have so little lactase that they must avoid food with even the slightest amount of milk. But many can tolerate small amounts of dairy products, especially when they're eaten with other foods. Other people may be unable to handle milk, but are fine with yogurt and cheese. The healthful bacteria in these products break down the lactose in milk, making them easy to digest. Milk treated with lactase enzyme should also be fine for these people. A milk allergy, on the other hand, is an immune system reaction to the protein in milk. Lactose-free products are no help for people with such an allergy. Some people have a mild allergy that allows them to eat small amounts of dairy products, but others need to avoid anything with milk content. Those with a milk allergy should use soy or other milk-alternative beverages in place of milk.
Q: Do the protein needs of women increase during pregnancy?
A: Yes. Women need extra protein during pregnancy to provide enough of this nutrient for the growing fetus. While a woman's actual needs may be somewhat less, the latest Institute for Medicine recommendations call for an extra 25 grams of protein a day during pregnancy to be on the safe side. The average American woman, however, already exceeds the daily-recommended amount of protein for women who aren't pregnant. Many American women will need to increase their usual intake only slightly to meet the greater needs of pregnancy. Although the recommended amount of calcium doesn't increase during pregnancy, it becomes more important than ever for women to consume the recommended amount. Most women need to more than double their intake to meet the recommended amount. As a woman increases her calcium consumption, she may increase her protein intake at the same time. Adding an extra serving or two of dairy products (or soy alternatives) will increase protein consumption by 8 to 16 grams.
Reprinted with permission from the American Institute for Cancer Research
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