Are You Protein Deficient? (Continued)
How Much Protein Do I Need?
The protein recommendations for adults are 0.8 grams protein per kilogram of body weight. For a 150-pound woman, this equals 55 grams protein per day. For a 220-pounds man, this equals 80 grams protein per day.
A 3-ounce portion of meat (roughly the size of a deck of cards) contains about 21g of protein. A 4-ounce chicken breast or pork chop contains about 28 grams protein.
Here are the latest daily protein recommendations in ounce equivalents* from the USDA's My Plate guidelines (http://www.choosemyplate.gov/).
|Children||2-3 years old||2 ounce equivalents|
|4-8 years old||4 ounce equivalents|
|Girls||9-13 years old||5 ounce equivalents|
|14-18 years old||5 ounce equivalents|
|Boys||9-13 years old||5 ounce equivalents|
|14-18 years old||6 1/2 ounce equivalents|
|Women||19-30 years old||5 1/2 ounce equivalents|
|31-50 years old||5 ounce equivalents|
|51 and older||5 ounce equivalents|
|Men||19-30 years old||6 1/2 ounce equivalents|
|31-50 years old||6 ounce equivalents|
|51 and older||5 1/2 ounce equivalents|
* 1 ounce equivalent of protein includes:
- 1 ounce of meat, poultry, or fish
- 1/4 cup cooked beans
- 1 egg
- 1 tablespoon of peanut or almond butter
- 2 ounces tofu
- 1/2 ounce of nuts or seeds (12 almonds, 24 pistachios, 7 walnut halves)
- Centers for Disease Control and Prevention; Nutrition for Everyone. http://www.cdc.gov/nutrition/everyone/basics/protein.html (Accessed October 6, 2011.)
- United States Department of Agriculture; Choose My Plate. http://www.choosemyplate.gov/foodgroups/proteinfoods.html (Accessed October 6, 2011.)
- United States Department of Agriculture; Food and Nutrition Center http://fnic.nal.usda.gov/ (Accessed October 6, 2011.)
Broccoli Soup Oven-Dried Tomatoes Apricot, Cherry, and Green Chili Chutney Very Berry Soup Confetti Tuna in Celery Sticks Lemony Mixed Vegetables Havana Black Beans and Rice Italian-Style Slow Cooked Turkey Soup Ricotta Romanoff Sundae Pea Pods and Onions
Last Saturday, I’d been struggling with an entire week above 200 that just didn’t seem to want to budge. So I decided that I couldn’t risk the Omnipod anymore and I had to pull it from my management routine, at least until things settled down. I started twice-daily Lantus injections on Saturday night and have been working out the kinks of being back on MDIs since then. The first three days of switching to MDIs were rough. Watching the Lantus take effect slowly was like waiting for...