Issue link: https://www.epageflip.net/i/25531
6A – Daily News – Monday, February 21, 2011 Vitality & health By BARBARA QUINN The Monterey County Herald (MCT) As we march towards March (National Nutrition Month) I thought it might be fun (dietitians think nutri- tion is fun) to talk about the Big 3: pro- tein, carbohydrates, and fat. These "macronutrients" are needed by our bodies in the largest amounts. And protein —according to the recent report of the 2010 Dietary Guidelines for Americans — is "the most important macronutri- ent." Why should we care? Protein is the main component of every cell in our body. It constructs the enzymes and hormones that regulate all our body processes. Every tissue and organ of our body relies on a steady supply of amino acids (building blocks of pro- tein) to function at peak capacity. A body that lacks protein literally canni- balizes itself by dipping into muscle "reservoirs"... not a great idea. So how much protein do we really need every day? It varies according our age, weight and other factors (growing children and pregnant women need more, for example.) In general, most adults need somewhere in the range of 55 to 100 grams of good quality protein per day. Fortunately, most Americans get plenty of protein. In fact, many of us get way too much. And there is a limit to how much protein our bodies can use. Research from the University of Texas in Galveston found that about 30 grams — the amount of protein in 4 ounces of cooked fish, poultry or meat — is the most protein our body can use at any one time. When we eat more than that — such as a 12-ounce steak — it's like trying to put 90 gal- lons of gasoline into a 30 gallon tank. If the excess is not used immediate- ly for fuel, it is stored as fat. Yes dear ones, excess protein can put on pounds as surely as excess carbs or fat. That's one reason experts tell us to eat small- er servings of protein ... and to spread it throughout the day. This approach also appears to be the best way to opti- mize muscle growth. What is the best type of protein? Proteins are graded according to their quality. High quality proteins contain all the amino acids needed for our bodies to construct essential body proteins. In general, animal products such as eggs, milk, fish, poultry, and meat contain more high quality protein than foods from plant sources. Legumes such as soybeans, peanuts, dried beans, peas and lentils are the highest plant source of protein. Eat- ing the right combinations of plant foods (such as beans with rice or bread with peanut butter) can also supply adequate amounts of high quality protein. So enough of the nutrition lesson. Suffice it to say there are plenty of high quality protein foods to supply our nutritional needs. And we don't have to "load up on protein" to get the benefits. In fact, too much protein may be just as counter-productive as too much fat or carbohydrate. Lastly, for you athletes: Here's one effective "recovery beverage" recom- mended by sports nutrition experts to refuel the body after a long workout ... low fat milk. Why? It is a good source of protein (specifically the amino acid leucine which is important for muscle building and repair). Milk also pro- vides carbohydrates to replenish glycogen (energy) stores in the mus- cles. And it helps replace fluid, sodium and potassium — important elec- trolytes needed for muscles to func- tion. Barbara Quinn is a registered dietitian and certified diabetes educator at the Community Hospital of the Monterey Peninsula. She is the author of "Diabetes DTOUR Diet," Rodale, 2009. Email her at bquinn@chomp.org. News tip? Call 527-2151 Quiz: Government guidelines (MCT) Ready for some light reading? Light as in eating light. Try the gov- ernment-issued report "Dietary Guidelines for Americans." Take our quiz based on facts and recommendations we gleaned from the guide- lines. 1. What percentage of the calories in people's diets should come from saturated fatty acids? a) Less than 5 percent b) Less than 10 percent c) Less than 25 percent 2. The maximum daily sodium recommendation is 2,300 milligrams. But what are the stricter sodi- um guidelines for those 51 and older, or those of any age who are African American or have hyper- tension, diabetes or chronic kidney disease? a) 1,500 mg b) 1,000 mg c) 750 mg 3. The report calls for people to limit their daily cholesterol intake to 300 milligrams. Which of the following exceeds that limit? a) 3.5 ounces sponge cake b) One boiled egg c) 3.5 ounces beef kid- ney 4. What is the recom- mendation on alcohol consumption? a) Three drinks a day for men, two for women b) One drink for men and women c) Two drinks for men, one for women 5. True or false: Preg- nant women should limit white tuna to 6 ounces a week due to high methyl mercury content. On Nutrition: What about protein? fitness HAVING TROUBLE VOTING ONLINE? Here are some tips so your votes can support your favorite local businesses, and so YOU can get in the running for the FIVE $100 shopping sprees that will be given to FIVE lucky online voters! • Each individual voter needs to enter their own individual email address on the ballot. This is especially important when multiple people are voting on the same computer. For example, a couple using the same computer at home, a public computer at the Library or other public facility. • Any number of voters may use the same computer to vote, and may have the same telephone number and home address! Only the voter name and email address must be unique to each voter! • After one person votes online on a shared computer, it’s best to return to the home page. Then the next voter can go back to www.redbluffdailynews.com and click open the ballot again to vote. • If you do not have an email address, here are some options: • Sign up for an email address of your own! They’re free. Suggestion: Go to www.hotmail.com • Use the email address of a friend or family member, with their permission. Perhaps someone from outside Tehama County, and thus ineligible to vote. • To submit your questionnaire, at the bottom you must complete: • Name of Business at which you would spend your $100 prize if you are a winner • Check the box to accept the “terms of service” (contest rules and such) • Correctly enter the code verification. Have fun voting – and Good Luck! www.redbluffdailynews.com ___ Source: www.cnpp.usda.gov/dieta ryguidelines.htm ANSWERS: 1: b; 2: a; 3: c (boiled egg: 225 mg; sponge cake: 260 mg; beef kidney: 375 mg); 4: c; 5: True.