Nutrition and Labeling - Protein?

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04-13-2010, 09:12 PM
So I just started seeing a nutritionist, who told me that there isn't enough protein in my diet. I eat lean meat with lunch and dinner so I THOUGHT I was doing okay, but she wants 20% of my calories to be from protein...right now the highest I ever hit is about 13%. So, what are some other healthy foods that are high in protein? Alternately, have any of you tried protein supplements?

Thanks for the help!

04-13-2010, 09:41 PM
If we are talking relational percentages, you might be fine with protein level. Just need to chill on the carbs or fats.

Can you give numbers in grams? Like... I have 100 g protein? 200 g carbs? What's your calorie level supposed to be at?


04-13-2010, 10:57 PM
Hmm...I'm supposed to shoot for 1300 calories(ish) a day, 20% of which should be around 260 calories' worth of protein (not sure how many grams that would be). Hope that helps!

04-14-2010, 12:44 AM
An egg white omelet is always good for getting more protein.

04-14-2010, 01:12 AM
My dietician told me the same thing. I was getting 17% in my diet. She said 20 is minimum. She said between 20 - 30% was good to aim for. I added in a protein shake. It seems to be helping a little bit, or I am imagining it. Since I started the protein shakes I seem to have more energy. You could also try eating other sources of protein that aren't meat as well.

I don't know I just can't seem to get enough protein in. I don't want to lose muscle so I have been drinking the shakes. I hope you find something that works for you.

04-14-2010, 01:35 AM
Protein foods I eat every day or weekly:

Cottage cheese
Chicken breast
Ground turkey
Pork chops

I eat about 150 grams of protein per day; about 30% of my calories come from protein. It's not really that difficult to do, if you are paying attention to the composition of the foods you eat.

04-14-2010, 11:27 AM
The RDA for protein is 50 grams and protein has 4 calories per gram so that is about 200 calories worth.

I don't eat meat or animal products but tend to get about 80 to 100 grams per day. I eat lots of beans, leafy greens, some sprouted grain bread, lots of other veggies, some nuts, etc. Basically every whole/unprocessed food has some protein in it.

04-14-2010, 11:40 AM
For a snack that is low-fat and a good source of protein try Edamame (Japanese Soy Beans).

I buy them still in their pods, after they are cooked I sprinkle them with a little half salt and pull them out of their pods. Yum-o!

04-14-2010, 04:04 PM
I was going to start a new thread regarding protein/energy, but I suppose I will just post this here.

I have had a deficit of energy lately. I suspect I am short-changing myself on protein. I see above that the RDA is 50 grams per day. I am going to try tracking my protein intake and see if I am even close.

Could low protein intake be causing my energy shortage?


04-14-2010, 10:30 PM
Hmm...I'm supposed to shoot for 1300 calories(ish) a day, 20% of which should be around 260 calories' worth of protein (not sure how many grams that would be). Hope that helps!

I am assuming 20% protein 30% fat and 50% carb then. That's traditional.
For 1300 cal, that works out to

65 grams protein, 43 g fat, 163 g carb

to keep the ratios.

Your protein power house foods are animal foods and the nuts/beans family from the plants. (Other plant foods also have protein but all the plant foods come with carbs too).

4 oz cooked chicken breast gets you to 34 g protein. So if you are having about 4 oz lean meats with lunch and dinner you are more or less set for the 65 ish grams of protein a day. This pattern is what you say you have, so perhaps just check your serving size?

You'll pick up more protein from your other foods too, but again -- watch the carbs/fats too to keep the ratios where they need to be at.


04-14-2010, 10:32 PM
Could low protein intake be causing my energy shortage?

That or too many carbs in one sitting are causing you to get the carb coma (sleepies).


04-14-2010, 11:04 PM
Hey guys.. one thing i've noticed i used to eat ALOT of carbs we're talking like 4 cups of veggies a day and 3 cups of fruit.. LOTS of carbs.. and not enough protein.. i've upped my protein and made my veggies like 3 and 3 fruit.. and i've noticed a Huge difference, im not HALF as hungry as i used to be.. my weight isnt fluxing anymore its staying the same and dropping, it never spikes up anymore.
and alot more energy through the day!

04-15-2010, 11:11 PM
I got 55 grams of protein today. Enough? I'm thinking it is...?

04-15-2010, 11:30 PM
Here's the RDA table.

55 is more or less fine.


04-16-2010, 10:33 AM
Well, I feel a little better about that! I packed 1/2 cup of fat free cottage cheese for a snack later.

ETA: I recalculated the protein for yesterday and it actually added up to 62 grams.

04-16-2010, 02:53 PM
Hi Everyone!

This is my first post but seeing as I have only recently been "diagnosed" a "protein type" I thought I'd weigh in, hopefully my contribution is meaningful!

I have been working with a holistic nutritionist for the past month who tested me to see what "Metabolic Type" I was. I had not heard about metabolic typing before. Turns out I am a "protein type" which means that I need to skew my daily food intake towards eating a higher % of protein than anything else. I have found that I generally feel full longer when I eat the protein too. Might be something to consider to find out how much protein is best for you.

04-16-2010, 05:36 PM
Abbi, im going to have to look into that too.. I think i might the same as you! i feel sick with out it.. and i crave things when all i eat is veggies.. I think it has something to do with your blood type too

04-28-2010, 07:39 PM
So, I havbe been looking into my protine. The web has protine calcuators and I checked with my doc. For my hight and weight I need AT LEAST 85g of protine a day. IO have started drinking whey protine shakes. They have 20g of protine in each shake. So I am drinking one before my daily workout and one after. I am also keeping track of how much protine I am taking in with food and it is not nearly enough. I am hoping to see an improvement with the shakes.