Tagged with 'protein'

Find out your protein requirements based off your lifestyle.

The best type of protein for your lifestyle and how to find the highest quality.

With so many protein powders on the market, what are their differences and which type of protein is best for you?

Are you maximizing your yogurt's nutrition potential? Check out how our dietitian builds a yogurt parfait.

One of the most common sports nutrition questions I get asked is, “how much protein do I need to eat?” Here's my answer to that question plus more interesting facts about protein and exercise.

Is it possible for a woman to grown a healthy baby if they eat vegan throughout their pregnancy? It is safe to say, yes, a vegan diet is able to support a healthy pregnancy. Vegans rely on fruits, vegetables, leafy greens, whole grains, nuts, seeds, beans and legumes as their staples.  

Overall, a well-balanced vegan diet tends to be lower in saturated fat and cholesterol and higher in fiber, magnesium, potassium, vitamin C, vitamin E, folate, and a wide range of phytochemicals compared to diets that include animal products. 

However, vegans may have lower intakes of protein, vitamin B₁₂, calcium, vitamin D, iron, zinc, and omega-3 fatty acids (DHA). Let’s take a closer look at these key nutrients pregnancy vegans want to pay closer attention to.  

Protein

Protein is crucial during pregnancy, both for yourself and your baby. In fact, pregnancy increases a woman’s protein needs because it’s a vital for building fetal tissue, including the brain. It also helps your breast and uterine tissue grow during pregnancy, and plays a role in your increasing blood supply.

In fact, when you’re pregnant, your daily requirement shoots up from about 50 grams per day to 75 grams per day (and even more if you’re carrying multiples). Vegans should consume 10% more than the typical recommendations because plant-based protein sources such as soy, legumes, nuts, seeds, grains, and vegetables, are more difficult to absorb than animal sources.    

Calories

A pregnant woman in her 2^nd and 3^rd trimester, or carrying multiples, needs more calories to ensure your baby is getting all the nutrients he needs. Many vegan diets are nutrient-dense but may not be calorie-dense, so pregnant women need to make sure they’re meeting their calorie needs. Pregnant vegans should plan ahead to have food with them as much as possible and snack on high-calorie options like nuts, nut butters, seeds, and dried fruit. Vegan sports bars also come in handy when you need a quick snack.

Vitamin B₁₂

This critical vitamin is only found in animal products. Vitamin B₁₂ is required for the production of red blood cells, and additional blood is needed during pregnancy to support the fetus growth. A prenatal vitamin contains vitamin B₁₂, and you also get it by consuming ample vitamin B₁₂-fortified foods such as whole grains, soy milk, meat alternatives, or nutrition bars, is essential to getting the recommended 2.4 mcg a day. 

Calcium

Did you know, the amount of calcium your intestines absorb during pregnancy doubles?!   

In addition, about 80% of the calcium present in the baby’s skeleton at the end of pregnancy crossed the placenta during the 3^rd trimester and is mostly derived from the calcium in mom’s diet during pregnancy. The calcium mom eats seems to be the main way our bodies adapt to meet those high calcium demands during pregnancy (1). Amazing! 

Since a vegan diet doesn’t include dairy products, which is a main calcium source, vegans tend to fall below the daily recommendations of 1,000 mg/day and 1,300 mg/day for teenagers. Here are Tips to Maximize Calcium Absorption.

Structured vegan diets should contain ample sources of highly bioavailable calcium from items such as broccoli, collards, calcium-set tofu, fortified fruit juices, and some fortified almond/soy milks. Still, a calcium supplement is often recommended to meet the body’s needs.

Iron

During pregnancy, the amount of blood in your body increases until you have almost 50% more than usual! Iron is crucial for this process because it’s needed to make more hemoglobin, which is the oxygen-carrying molecule found in red blood cells. Iron also helps maintain a healthy immune system.

When your iron is low, you are likely to feel fatigued, and vegans are at a high risk of suffering from iron-deficiency anemia because they don’t eat red meat (the most bioavailable dietary source of iron). If you're anemic, you have a harder time fighting infections, and you may have an increased risk of bleeding after you give birth.

One pitfall about iron…iron from plant-based foods is not absorbed as well as iron from animal foods, so the recommended intake for vegans is 1.8 times greater than meat-eaters.

Iron Tip: The iron in sprouted grains, legumes, and fermented foods, such as miso and tempeh is absorbed more readily.

Vitamin D

Vegan or not, this is one vitamin many people are low in, especially if your pregnancy takes place throughout the winter months. Vitamin D supports normal fetal growth during pregnancy, including bone, neurologic, and immune system development. Other interesting information suggests if a woman has low vitamin D levels during pregnancy, her baby may have an increased risk of getting eczema through the first year of life (2).

Also, low maternal vitamin D levels (<40 ng/mL) during pregnancy may be associated with an increased risk of preeclampsia, gestational diabetes mellitus, infection, preterm birth and a baby born small-for-gestational age (3).

How Much Vitamin D?

To meet your needs, consider a combination of vitamin D fortified foods, exposure to sunlight, and vitamin D supplementation. The recommendation for Vitamin D supplementation during pregnancy is controversial and varies depending on what source you’re reading. This makes it very difficult to know how much vitamin D is necessary to support a healthy body. Best bet is to talk to your doctor.

Here are vitamin D recommendations from a few health agencies willing to even commit to providing a number and, as you can see, the recommendations are extremely different!

• Institute of Medicine, Food and Nutrition Board: 600 IU for everyone up to age 70 (4)
• Vitamin D council: 6,000 IU for pregnant and lactating women (5)
• GrassrootsHealth: 4,000 IU for pregnant women after 12 weeks gestation (6)

Omega-3 Fatty Acids

One omega-3 fatty acid in particular, DHA, is especially important during pregnancy because it's absolutely vital for your unborn baby’s brain and eye development, nervous system, and immune system (7, 8, 9). Along with benefits to baby, a pregnant mom consuming omega-3’s reduces her risk of pre-term labor, pre-eclampsia, and possibly post-partum depression (8, 9). 

Following a vegan diet makes it difficult to eat the recommended 1.1 to 1.6 grams of omega-3 fatty acids per day, because they’re found in fatty fish and fish oils.

However, omega-3 fatty acid deficiency may become less of a concern by combining nuts, seeds (especially flax), vegetable oils, algae, and some leafy greens with fortified foods such as soy milk, rice milk, and vegan bars.

For pregnant and breastfeeding women, a minimum of 300 mg DHA daily (10). You're not going to overdose on this natural fat, so I always error on the side of a little higher.

Bottom Line: Take careful consideration when choosing your food in order to get the nutrients your body needs to grow a healthy baby. Talk to your health care provider about essential nutrients you may need more of during pregnancy.  

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

1. Cross NA, Hillman LS, Allen SH, Krause GF, Vieira NE. Calcium homeostasis and bone metabolism during pregnancy, lactation, and postweaning: a longitudinal study. Am J Clin Nutr 1995;61:514–23.

2. Jones AP, Palmer D, Zhang G, Prescott SL. Cord blood 25-hydroxyvitamin D3 and allergic disease during infancy. Pediatrics.  2012 Nov;130(5):e1128-35.

3.  Wei SQ, Qi HP, Luo ZC, Fraser WD. Maternal Vitamin D Status and Adverse Pregnancy Outcomes: A Systematic Review and Meta-Analysis. J Matern Fetal Neonatal Med. 2013 Jan 13.  

4.  Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.

5.  Vitamin D Supplementation. Vitamin D Council. 

6.  Hollis BW, Johnson D, Hulsey T, et al. Vitamin D Supplementation During Pregnancy:  Double-Blind, Randomized Clinical Trial of Safety and Effectiveness. J of Bone and Mineral Research. Vol 26, No.10, Oct. 2011:2341-2357. www.grassrootshealth.net

7.  Dunstan J.A., Mitoulas L.R., Dixon G., Doherty D.A., Hartmann P.E., Simmer K., Prescott S.L. The effects of fish oil supplementation in pregnancy on breast milk fatty acid composition over the course of lactation: A randomised controlled trial. Pediatr. Res. 2007;62:689–694.   

8.  Morse NL. Benefits of Docosahexaenoic Acid, Folic Acid, Vitamin D and Iodine on Fetal and Infant Brain Development and Function Following Maternal Supplementation during Pregnancy and Lactation. Nutrients. 2012 July; 4(7):799-840. 

9.  Jensen CL. Effects of n-3 fatty acids during pregnancy and lactation. Am J Clin Nutr. 2006 June; 83:S1452-1457S. 

10.  Simopoulos AP, Leaf A, Salem N. Conference report: workshop on the essentiality of and recommended dietary intakes for omega-6 and omega-3 fatty acids. J Am Coll Nutr 1999;18:487–9.

Tell your kids you’re making them a “milkshake,” and they’re certain to be thrilled! My boys love “milkshakes” any time of the day, and mom and dad love making them—they’re easy, refreshing, filling, and you can pack them full of healthy ingredients. I love that you can practically make a different “milkshake” every time, which adds a lot of variety to their diet, and it goes down like a treat!

Whether your kids are choosy eaters or not, a “milkshake” is an effective way to fit in a variety of different vitamins, minerals, antioxidants, fiber, and protein which they might not get enough of in their meals. Here are some of the strategies I use when I make “milkshakes.” Often times, I don’t even use a recipe, so don't hesitate to experiment!

“Milkshake” Boosters: Fruits and Vegetables

I think it’s a given “milkshakes” are full of fruits and vegetables, but this is also an opportunity to add less typical fruits and veggies, such as: kiwi, pomegranate seeds, guava, melon, carrot, kale and cucumber.  Another trick: baby greens, such as spinach, have a very mild flavor and your kids will never even notice the cup of spinach in their “milkshake.”

I’ve also been known to add powdered forms of fruits and veggies, such as goji berry powder, which adds a nice sweet flavor and a ton of nutrition.

“Milkshake” Boosters: Healthy Fats

Depending on the “milkshake,” I've been known to add chia seeds, flax, hemp seeds or powder, avocado, coconut oil, coconut, nuts, and nut butter for healthy fat. The extra fat boosts the calories and that feeling of fullness (satiety), and slows down the rate of absorption to reduce a spike in blood sugar levels. Kids need fat. It's actually essential for neurological development and brain function. It also helps absorb all the important fat-soluble vitamins in the "milkshake," such as vitamins A, D, E, and K. 

“Milkshake” Boosters: Protein

For protein, great options include: Greek yogurt, milk, cottage cheese, ricotta cheese, hemp seeds, protein powder, nuts, nut butter

Protein in my kids’ “milkshake” is a must. High-protein breakfast foods can actually help a child’s behavior. Specifically, two types of proteins (tyrosine and tryptophan) have a major impact on neurotransmitters, which help your child’s brain make the right connections. Milk and yogurt are great additions for a creamy “milkshake” and contain both types of protein, along with bone-building nutrients like calcium, vitamin D, and phosphorus.

Just like fat, protein is very important for creating a “full and satisfied” feeling quicker than carbohydrates. Protein slows down rates of digestion and absorption, which makes your child feel fuller for longer. It’s also common for children to be picky about meat, chicken, and fish, so adding protein to a “milkshake” will ensure they come closer to their daily protein requirements.  

“Milkshake” Boosters: Flavor

I always add cinnamon to “milkshakes.” It’s a mild flavor, but offers a ton of health benefits, such as stabilizing blood sugar levels, potent antioxidants, and a fiber boost.

Vanilla bean powder is great flavor booster instead of vanilla extract, It adds a rich vanilla bean-flavor.

If I’m making a chocolate “milkshake,” I like to use cacao powder or nibs (depending on what I have in my pantry) for the chocolate flavor.

Blueberry Mango “Milkshake” (Serves 2)

1 cups blueberries (frozen or fresh)

1 cup mango chunks

1 cup plain Greek yogurt

¼ cup milk, any variety (the liquid helps it blend easier)

Ice, if blueberries or mango aren’t frozen

Add all ingredients to a blender. Blend on high until smooth and frothy. Pour into a glass, and drinking through a fun straw is a must! Feeling adventurous? Try adding a little spinach and cinnamon.

Paleo Peach Coconut “Milkshake” (Serves 2)

1 cup full fat coconut milk, chilled

2 large fresh peaches, pit removed. Frozen is ok too.

Fresh lemon zest, to taste

Ice, if peaches aren't frozen.

Add all ingredients to a blender. Using a microplane, add a few gratings of fresh lemon zest. Blend on high until smooth. Note: feel free to swap out the peaches for another fruit, such as strawberries, blueberries, or oranges.

Summer is the time of year for smoothies, so have fun experimenting and enjoy the excitement your kids exude when you make their favorite “milkshake.”

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

According to the Nutrition Business Journal, Americans are currently spending roughly $3 billion a year on sports nutrition powders. The problem is, most people are already getting more than enough protein in their daily diets without turning to supplements. 

With that said, protein-rich foods are important in your daily diet because they provide the amino acids needed to build and repair muscles, and many vitamins and minerals necessary for numerous functions throughout your body. But how much protein is enough?

How Much Protein Is Enough?

The rule of thumb is to include two to three servings (3 to 5 ounces each) of protein-rich foods every day. According to The Institute of Medicine, your daily protein needs will be met by consuming at least 0.4 grams of protein per pound [0.8 grams per kilogram] of body weight. If you're an athlete or regularly engage in physical activity, protein needs are higher. The International Society of Sports Nutrition recommends 0.7 to 0.9 grams of protein per pound [1.4 to 2 grams per kilogram] of body weight. This amount of protein helps to maintain and build lean muscle mass.

Too Much Protein

People were building quality muscle long before protein powder came into existence, and any excess protein you consume is burned for energy or, as a last resort, stored as glycogen (carb in the muscles) or fat.

In contrast to the belief that if a little more protein is good, a lot more will be better, no scientific evidence to date suggests that protein intakes exceeding 0.9 grams of protein per pound [2.0 grams per kilogram] will provide an additional advantage.

Also, a diet based on animal protein tends to be expensive. You can save money by eating smaller portions of beef, lamb, chicken, and other animal proteins. Use that money to buy more plant proteins (beans, lentils), and more fruits, vegetables, grains, and potatoes.

Plant-Based Protein vs. Meat-Based Protein

Studies show a positive link between health and vegetarian eating. In general, heart disease, high blood pressure, adult-onset diabetes, obesity, and some forms of cancer tend to develop less often among vegetarians than nonvegetarians. Vegetarians also appear to be at lower risk for osteoporosis, kidney stones, gallstones, and breast cancer. For most vegetarians, eating adequate protein is not an issue.

Whether you follow a plant or meat-based diet, there are many different protein sources to choose from. For the non-meat eaters out there, almost every food of plant origin (except fruit) contains protein–at least a small amount. This includes: legumes (beans and peas), lentils, nuts, nut butter, seeds, grain products, and vegetables.  

Recommendations for Daily Protein Quantity

Here’s an example of one day’s worth of protein-rich foods for an active adult. Of course, you’ll need to eat other foods to round out your calorie and nutrition requirements.

Breakfast         1 cup yogurt + 1 egg

Lunch               3 oz. sandwich filling (tuna, turkey, roast beef) + 1 cup milk

Dinner            4 oz meat, fish, poultry, or the equivalent in lentils or other beans and legumes.

Ultimately, seek out real food for your protein, and limit the protein supplements to occasions when you aren’t able to eat enough protein.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

Clark, Nancy. Nancy Clark's Sports Nutrition Guidebook 3rd edition. 2003. 

Whitney EN and Rolfes SR. Understanding Nutrition 6th edition. 1992. 

According to the Nutrition Business Journal, Americans are currently spending roughly $3 billion a year on sports nutrition powders. The problem is, most people are already getting more than enough protein in their daily diets without turning to supplements. 

With that said, protein-rich foods are important in your daily diet because they provide the amino acids needed to build and repair muscles, and many vitamins and minerals necessary for numerous functions throughout your body. But how much protein is enough?

How Much Protein Is Enough?

The rule of thumb is to include two to three servings (3 to 5 ounces each) of protein-rich foods every day. According to The Institute of Medicine, your daily protein needs will be met by consuming at least 0.4 grams of protein per pound [0.8 grams per kilogram] of body weight. If you're an athlete or regularly engage in physical activity, protein needs are higher. The International Society of Sports Nutrition recommends 0.7 to 0.9 grams of protein per pound [1.4 to 2 grams per kilogram] of body weight. This amount of protein helps to maintain and build lean muscle mass.

Too Much Protein

People were building quality muscle long before protein powder came into existence, and any excess protein you consume is burned for energy or, as a last resort, stored as glycogen (carb in the muscles) or fat.

In contrast to the belief that if a little more protein is good, a lot more will be better, no scientific evidence to date suggests that protein intakes exceeding 0.9 grams of protein per pound [2.0 grams per kilogram] will provide an additional advantage.

Also, a diet based on animal protein tends to be expensive. You can save money by eating smaller portions of beef, lamb, chicken, and other animal proteins. Use that money to buy more plant proteins (beans, lentils), and more fruits, vegetables, grains, and potatoes.

Plant-Based Protein vs. Meat-Based Protein

Studies show a positive link between health and vegetarian eating. In general, heart disease, high blood pressure, adult-onset diabetes, obesity, and some forms of cancer tend to develop less often among vegetarians than nonvegetarians. Vegetarians also appear to be at lower risk for osteoporosis, kidney stones, gallstones, and breast cancer. For most vegetarians, eating adequate protein is not an issue.

Whether you follow a plant or meat-based diet, there are many different protein sources to choose from. For the non-meat eaters out there, almost every food of plant origin (except fruit) contains protein–at least a small amount. This includes: legumes (beans and peas), lentils, nuts, nut butter, seeds, grain products, and vegetables.  

Recommendations for Daily Protein Quantity

Here’s an example of one day’s worth of protein-rich foods for an active adult. Of course, you’ll need to eat other foods to round out your calorie and nutrition requirements.

Breakfast         1 cup yogurt + 1 egg

Lunch               3 oz. sandwich filling (tuna, turkey, roast beef) + 1 cup milk

Dinner            4 oz meat, fish, poultry, or the equivalent in lentils or other beans and legumes.

Ultimately, seek out real food for your protein, and limit the protein supplements to occasions when you aren’t able to eat enough protein.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

References:

Clark, Nancy. Nancy Clark's Sports Nutrition Guidebook 3rd edition. 2003. 

Whitney EN and Rolfes SR. Understanding Nutrition 6th edition. 1992. 

This hearty yet refreshing salad is perfect for potlucks, picnics and backyard parties and BBQ’s. It can stand alone or as a great side dish with chicken or fish. All in one dish, the benefits of whole grains and lots of colorful vegetables, require no last-minute preparation. The base of the salad is quinoa, which although it is treated like a grain, is actually a seed. It is gluten-free and supplies a complete protein, as well as magnesium and fiber. Quinoa has a delicate, nutty flavor and cooks in less than 20 minutes.

You can totally adapt this to your taste, leave out what you don’t like, and add more of what you do like. Easy!

Ingredients

Yields 6 servings

1 cup uncooked quinoa

2 cups water

¼ cup lemon juice or ½-3/4 lemon, freshly squeezed

1/3 cup finely chopped shallot

Salt and pepper, to taste

2 Tbsp olive oil

¼ cup red onion, diced

1 cup cherry tomatoes or grape tomatoes, halved

2 cups cucumber, peeled and diced (from 1 English)

1/3 cup Kalmata olives, coarsely chopped

1/3 cup crumbled feta cheese

Instructions

Quinoa can be cooked in a saucepan or rice cooker, which is my preferred method. It’s a no brainer! In a saucepan, combine quinoa, water and 1/8 tsp salt in medium saucepan. Bring to a simmer. Cover and simmer over low heat until quinoa is tender and most of the liquid has been absorbed, 12 to 15 minutes. Remove from heat and let stand for 5 minutes. Fluff with a fork. Transfer to large bowl and let cool.

While the quinoa cools, dice all the vegetables. Add the red onion, olives, cucumber, and cherry tomatoes to the cooled quinoa.

Whisk lemon zest, lemon juice, shallot, salt, pepper, and olive oil in a small bowl. Add to the quinoa; toss to coat. Add the feta last.

Taste the dish at this point. Does it need more lemon? Salt? Pepper? Adjust as needed.              

Enjoy!

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

My senior year in college, I was unable to compete in our conference finals track meet due to an injury, and what I would later find out was a stress fracture—my second one in four years. It doesn’t mean I didn’t try to run, because I did; but it hurt so bad I could barely walk, let alone run. I was so disappointed because this meet was what I trained for all season. The injury took weeks to heal and required crutches, lots of rest, and proper nutrition. Here’s some information about stress fractures and the nutrition involved in healing bone.

What Is a Stress Fracture?

A stress fracture is an overuse injury, and is one of the most common sports injuries. It occurs when muscles become fatigued and are unable to absorb added shock. Eventually, the fatigued muscle transfers the overload of stress to the bone causing a tiny crack in the bone, aka: a stress fracture.

What Causes a Stress Fracture?

Stress fractures are often the result of increasing the amount or intensity of an activity too rapidly. They also can be caused by the impact of an unfamiliar surface (soft court to a hard court), improper equipment (ie: shoes), and increased physical stress (ie: an athlete who has a substantial increase in playing time). The American Academy of Orthopaedic Surgeons says that more than 50% of all stress fractures occur in the lower leg or feet.

Are Women More Susceptible to Stress Fractures than Men?

Studies have shown female athletes seem to experience more stress fractures than males. Many orthopedic surgeons attribute this to a condition called “the female athlete triad,” which consists of disordered eating patterns, amenorrhea (infrequent menstrual cycle), and osteoporosis. As a female’s bone mass decreases, her chances of getting a stress fracture increases.

It isn’t uncommon for athletic women to consume a very low-calorie and low-protein diet. This drastic reduction in food intake can lead to amenorrhea. Research suggests amenorrheic athletes have a four and one-half times higher risk for suffering a stress fracture than do regularly menstruating athletes. Eating a balanced diet with adequate calories can enhance restarting menses, provide adequate protein for building and protecting muscles, and enhance overall health.

Nutrients Involved in Bone Rebuilding

Stress fractures need proper food and nutrition to optimize their healing ability. Consume adequate amounts of the following nutrients:

Vitamin D

In order to properly absorb the calcium you consume, you need enough vitamin D. Vitamin D plays a very large role in protecting and preventing you from getting a stress fracture. Every single cell in the human body has a vitamin D receptor on it. Vitamin D stimulates calcium absorption in the gut, and balances calcium and phosphate levels in the blood. Keeping calcium and phosphate levels balanced allows for healthy bone mineralization. Osteoblasts and Osteoclasts, the cells that build and remodel our bones, require vitamin D to function. Without proper amounts of vitamin D, bones will become brittle and thin.

Vitamin K

It’s an important part of the processes that bind calcium to bone and is required for proper formation of the osteocalcin bone protein.  

Anti-Inflammatory Nutrients

When a stress fracture occurs, there is inflammation so free radicals are generated. Antioxidants help your body fight damaging free radicals that hurt cells and damage tissue trying to repair the stress fracture. Anti-inflammatory nutrients include vitamin C, quercetin, and omega-3 fatty acids.

Magnesium

Sixty percent of the magnesium in your body is stored in bone tissue, and it has multiple key roles in bone health. Magnesium helps to change vitamin D₂ into vitamin D₃, its active form, which increases calcium absorption. Magnesium contributes to the structure of bones and regulates calcium transport into the bones. Magnesium also triggers the hormone calcitonin, which helps protect the bones when the body is imbalanced, by pulling calcium from the blood and tissues back into the bones.

Potassium

Potassium is associated with greater gains in hip and whole body bone mineral density among young female distance runners.

Calcium

Your body requires proper amounts of calcium to help repair your stress fracture. Under circumstances when you can’t get enough calcium from food, a calcium supplement may be warranted. Calcium supplements are also recommended for people who are lactose intolerant, dislike or are allergic to dairy products, or can’t meet calcium requirements through dietary means in general.

The Recommended Dietary Allowances for calcium are currently 1,300 mg/day for males and females age 9-18, 1000 mg/day for males and females age 19-30, and for females who are estrogen-deficient and not menstruating, it has been recommended they increase their calcium intake to total 1,500 mg/day.

Protein

A protein deficiency, along with an overall calorie-deficient diet, is associated with medical problems, specifically loss of regular menstrual cycles. A female’s estrogen levels decline when menstruation stops, and this drop in estrogen leaves your bones more prone to a stress fracture.

The nutrients listed hold the potential power to prevent and protect you from a stress fracture.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

American Academy of Orthopaedic Surgeons. Stress Fractures.

Nieves JW et al. Nutritional factors that influence change in bone density and stress fracture risk among young female cross-country runners. 2010 Aug;2(8):740-50.

Carbon, R., Sambrook, P.N., Deakin, V., Fricker, P., Eisman, J.A., Kelly, P., Maguire, K., Yeates, M.G. Bone density of elite female athletes with stress fractures. The Medical Journal of Australia. 153:373-376, 1990. 

When I think of a meal replacement, I think of drinking a smoothie, munching on a bar, or mixing a powder into some type of liquid. The FDA hasn’t actually defined the term “meal replacement,” and even though there aren’t specific laws regulating meal replacement products in the United States, they’re generally considered in the category of low-calorie, nutrient-dense foods or beverages used to replace a food meal.

Are Meal Replacements an Effective Tool for Weight Loss?

Good news…research has demonstrated using meal replacements for weight loss and weight maintenance among overweight and obese individuals is safe and effective, if implemented correctly. The goal of a meal replacement is to reduce the amount of calories you consume by offering a convenient alternative to a higher calorie meal. For example, if your typical breakfast is 500 calories and you replace it with a bar or shake that contains 250 calories, you’ve cut 250 calories from your diet without much effort or deprivation. If this is done regulary, over the long-term, you will obviously lose weight.

When researchers compared a meal replacement weight loss program to other diets, the meal replacement resulted in greater weight loss, better compliance, higher satisfaction, lower drop-out rates, and was more likely to ensure adequate intake of essential nutrients.

However, I must add, if your weight problem is caused by uncontrolled overeating or emotional eating, losing weight via a meal replacement doesn’t address the core issue. What typically happens is, as soon as you come off the plan that’s working for you, you are likely to re-gain the weight and possibly add a few more pounds.

Meal Replacements and Protein Recommendations

When someone tries to lose weight, they want to lose the fat and keep the muscle. Muscle contributes to your resting metabolic rate and is important for keeping your weight off in the long-term. Eating protein is crucial for preserving your muscle, particularly when a person’s daily calorie intake decreases, such as when using meal replacements. I suggest choosing a meal replacement that contains 15-25 grams of protein. Protein also improves your satiety (the feeling of being full after eating).

Safe and adequate recommendations for protein intake:

                                                     grams of protein per pound of body weight           grams of protein per kilogram

Recreational exerciser, adult:                              0.5 – 0.7                                                       0.8 – 1.5

Endurance athlete, adult:                                     0.6 – 0.7                                                       1.2 – 1.6

Adult building muscle mass:                                0.7 – 0.8                                                       1.5 – 1.7

Athlete restricting calories:                                   0.8 – 0.9                                                       1.8 – 2.0

Shift Your Carbohydrate-Protein Ratio

A meal replacement higher in protein and lower in carbohydrates is important for weight loss. More protein and less carbohydrates means less insulin is released into the bloodstream. Insulin determines whether or not to store calories as fat, so by shifting the balance to protein, your body prefers fat loss. To learn more about this, read my blog called "Get Off the Blood Sugar Rollercoaster."

Meal Replacements and Fiber

Chose a meal replacement with some fiber. People who eat high fiber diets are less likely to gain weight because fiber helps curb your appetite and supports regularity. According to the Academy of Nutrition and Dietetics, men under 50 need 38 grams of fiber each day and women need 25 grams. Adults over 50 require less fiber (30 grams for guys and 21 grams for ladies) due to decreased food consumption.

Key Points to Consider When Choosing a Meal Replacement

1. Aim for a meal replacements between 200 – 400 calories.

2. Choose a meal replacements with 15 – 25 grams of protein per serving.

3. Choose a meal replacement with 3+ grams of fiber.

3. Be aware of meal replacement bars and shakes with a high sugar content.

4. Ingredients I suggest avoiding: high fructose corn syrup, corn syrup, soy protein, hydrogenated palm kernel oil (or any type of hydrogenated oil), maltodextrin, and acesulfame K.

5. If possible, choose an organic protein powder. If you like whey protein, using an organic brand ensures it doesn’t contain antibiotics, growth hormones, or genetically modified organisms (GMO’s). Personally, I like Garden of Life RAW. Another option is Healthforce Warrior Food Extreme Vegan Protein or Hemp protein powder. 

Creating Your Own Meal Replacement Drink

Before spending too much money on a meal replacement, consider getting out your Vitamix blender to create your own meal replacement concoction. Here are easy steps to follow to create your own:

!st: choose your base, such as cow’s milk, almond milk, coconut milk, coconut water, filtered water, etc.

2nd: choose 1-2 greens, such as spinach, kale, swiss chard, collards, beet greens, dandelion, etc.

3rd: choose a fruit or two, such as a banana, any berries, mango, avocado, pear, peach, pineapple, grapes, apple, etc.

Next, the fun part…add a scoop of your preferred protein powder, along with anything else to “supercharge” your drink, such as chia seeds, ground flaxseed, raw cacao powder, cinnamon, goji berry powder, bilberry powder, spirulina, maca powder, vanilla extract, and nut butter.

If you need a sweetener, consider chopped dates, agave, coconut palm sugar, maple syrup, yacon syrup, or honey.

I like to add ice to make the drink cold, and blend away. I suggest blending on high for 3+ minutes to ensures the consistency is very smooth.

How long should a person use a meal replacement?

If you’re using one meal replacement per day a person can continue indefinitely, as long as he/she monitors intake at other meals to maintain a well-balanced diet. If the plan is to utilize two or more meal replacements per day it is recommended you seek the advice of a clinical weight loss specialist (ie: registered dietitian nutritionist, medical doctor, naturopath, etc.).

My last piece of advice: I encourage you to surround your meal replacement of choice with real food. By real food, I mean fruits, vegetables, nuts, seeds, meat, fish, eggs -- nutrient dense foods full of vitamins, mineral, fiber, monounsaturated fats, proteins, antioxidants, phytochemicals, and yet to be discovered compounds that likely have a positive impact on our health, wellness and fat loss efforts.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:
Heymsfield, S.B., van Mierlo, C.A., van der Knaap, H.C., Heo, M., and Frier, H.I. (2003) Weight management using a meal replacement strategy: meta and pooling analysis from six studies. International Journal of Obesity, 27(5), 537-549.

Levitsky, D.A. and Pacanowski, C. (2011). Losing weight without dieting. Use of commercial foods as meal replacements for lunch produces an extended energy deficit. Appetite 57, 311-317.

Pi-Sunyer, X., Blackburn, G., Brancati, F.L., Bray, G.A. et al. (2007). Reduction in weight and cardiovascular disease risk factors in individuals with type 2 diabetes: one-year results of the look AHEAD trial. Diabetes Care, 30(6),1374-1383

Waller, S.M., Vander Wal, J.S., Klurfeld, D.M., McBurney, M.I., Cho, S., Bijlani, S., and Dhurandhar, N.V. (2004). Evening read-to-eat consumption contributes to weight management. Journal of American College of Nutrition, 23(4), 316-321.

Heymsfield SB, van Mierlo CAJ, Knaap HCM, Heo M, Frier HI: Weight management using a meal replacement strategy: meta and pooling analysis from six studies. Int J Obes Relat Metab Disord 2003, 27:537-49.

Ashley JM, Herzog H, Clodfelter S, Bovee V, Schrage J, Pritsos C: Nutrient adequacy during weight-loss interventions: a randomized study in women comparing the dietary intake in a meal replacement group with a traditional food group. Nutr J 2007, 6:6-12.

Ditschuneit HH, Flechtner-Mors M: Value of structured meals for weight management: risk factors and long-term weight maintenance. Obes Res 2001, 9(Suppl 4):S284-S289.

Egger GJ: Are meal replacements an effective clinical tool for weight loss?--a clarification. Med J Aust 2006, 184:591.