Protein Requirements
An individual’s protein requirements are often calculated according to body weight: 0.75 grams of protein per kilogram of body weight is considered enough for a healthy adult. (To convert your weight from pounds to kilograms, divide it by 2.3.) If, for example, you weigh 55 kilograms then multiply 0.75 by 55. This result is 41.25 grams -your average protein need per day.
A well-balanced diet should easily provide enough protein since it is available in such a wide range of foods. Between 10 and 15 per cent of the total calories in your diet should come from protein. An average-sized, middle-aged man,
for example, could easily fulfill his daily protein need with a cheese sandwich, a glass of milk, one serving of chicken breast, and one portion each of potatoes and peas. On the other hand, a woman in her sixties would only need a 115 grams (4 ounces) of yoghurt, an egg, a glass of milk, a small serving of fish, some rice and three wholemeal biscuits.
At various times in life, however, people need extra protein. Pregnant and breastfeeding women need to ensure they have an adequate intake. But too much protein during pregnancy is undesirable, and taking protein supplements may lead to complications. People suffering from a severe injury, such as a broken limb, need to increase significantly their protein intake to help the body repair the damage. Children’s protein requirements are also greater than those of adults. They need it because their bodies are constantly laying down new tissue while they are growing. A month’s deficiency may result in stunted growth and may even impair mental development.
Too little protein can upset the body’s fluid balance. The body then retains water leading to oedema (fluid retention). The swollen stomachs of children in developing countries who suffer from kwashiorkor (protein malnutrition) are due to fluid retention.
If you want to restrict your meat intake but still retain protein in your diet, try these tasty meals and snacks. Combining a few nutritious foods will provide the right proportion of protein while adding variety to your diet.
? Beans and grains – try tofu, lentils or beans served with rice; or felafel (deep-fried chickpea balls) in pitta bread. Because soya beans have a 41 to SO per cent protein content, soya products such as soya milk, soya yoghurt and soya bean curd (tofu) have become popular with people who want to curtail their meat consumption.
? Use more beans and less meat in dishes such as chilli con came. You will get plenty of protein while reducing the cost and fat content of the dish.
? Seeds or nuts and beans – the Middle Eastern dish, hummus (chickpea and sesame seed spread) or Chinese bean curd with sesame seeds are two popular combinations.
Peanuts and grains fall into the category of pulses, provide almost as much protein as beef when combined with grains. Spread peanut butter on wholemeal toast for a nourishing snack.
Why you need enough protein
Broken bones and severe injury may cause significant loss of protein. A convalescent’s diet should therefore be high in protein. If appetite is poor, offer fish, milk, eggs and nuts, which are often more appealing than meats, and prepare dishes supplemented with powdered milk, soya flour and dried yeast. Be sure, also, to provide adequate carbohydrates and fats to prevent the body using its supply of protein for energy.
Losing protein About 60 grams of protein a day may be lost owing to injury.
