Years ago, it was pretty much just the talk of athletes. Then, Dr. Atkins brought it to the forefront.  Now, everyone is asking for it.

What is this increasingly popular nutrient?  Protein. Protein is known as the basic building block of the body because it plays a role in virtually all structures and functions in the body.    A protein is made up from a set of 20 amino acids, of which 9 cannot be made by the body and must be supplied by the diet.

How much protein do most people need?  In general, most people after the age of 15 need 0.8 grams of protein per kilogram of their body weight.  For example, a 70 kg healthy woman needs 56 grams of protein daily (70 x 0.8 = 56).  Protein needs increase in situations of growth such as childhood, muscle building, and wound repair.   For example, a child aged 7-10 or a casual athlete would need 1.0 grams per kilogram of their body weight.

How much protein is in one serving of food?  On average, there are 7 grams of protein per egg, per serving of nuts and nut butters, per ounce of meat, pork, or fish, and per serving of cheese.  Tofu and beans deliver 8 grams of protein per serving.  Milk and yogurt also weigh in with a high protein content of 8 grams per servings but aren’t often classified as a protein because they contain a lower ratio of protein to carbohydrate and fat content.

A general rule of thumb for protein is to make a protein food comprise ¼ of your plate.  It is recommended to choose a plant-based protein at least twice a week and a fish at least twice a week as well.  And, be sure to include a protein with snacks.  Protein takes longer to digest and aren’t cavity-producing so protein-rich snacks will keep the stomach full longer and the teeth enamel stronger when compared to carbohydrate-only snacks.

On NBC’s popular reality show, “The Biggest Loser,” contestants compete to lose the most amount of weight.  Each episode ends with a climatic weigh-in where contestants reveal the amount of weight they have lost since last week’s episode.  In these reveals, it is not unusual to see weight losses in the teens and even as high as twenty-odd pounds.   Hmmmm.  Are there any reality shows on television that are actually close to reality?

The reality is that in 7 days, the most amount of weight that should be lost is 1-2 pounds.  Any more than that is not only unhealthy, but it is also not “true” body mass but mainly fluid losses.  Furthermore, that degree of loss is usually achieved through extreme actions and changes in routine.  For example, exercising for 4+ hours a day or dropping caloric intake from 2200 to 1000 calories per day.  These changes are more often than not hard to sustain.  Thus, the actions or changes do not last and the weight is regained.

As this show climbs in popularity, I have noticed a trend in my clients to expecting similar results in their weight loss efforts.  They feel frustration and disappointment time and time again if they don’t lose more than ten pounds in a week.   I encourage these clients to do two things.  First, focus on the positive changes you feel as a result of the healthy changes made.  For example, are your pants more comfortable?  Are you sleeping better or feeling less short of breath?  Are you feeling more energy?  The second thing that I encourage my clients to do is change the station.   Television shows, such as The Biggest Loser, are not based in reality and create false expectations that lead to eventual disappointment in people trying to lose weight.

As mentioned last week, the Food Guide Pyramid has been replaced and the latest nutritional tool from the USDA is an image of a plate.  This diagram can be a useful and simple way to plan balanced meals.  The image chosen by the USDA is slightly different from the plate picture I teach and use myself in that vegetables and fruits make up half the USDA plate.  The plate format I teach has half of the plate filled with vegetables and a serving of fruit on the side.  Is one variation better?   The USDA possibly chose their version because having everything on one plate is simple and compact.  However, this model does underemphasize vegetables.  Bottom line is that both versions can be helpful building blocks for a healthy diet and this is a step in the right direction, a step away from the confusing pyramid.

Visit www.choosemyplate.gov for more information on the new USDA plate model.

On Thursday of this week, a new version of the food guide pyramid will be released – a version that is no longer in the shape of a pyramid. The food guide pyramid has long been criticized as confusing and not consumer friendly despite tweaks periodically over the years.  This new version, to be unveiled by Michelle Obama, will be in the shape of a plate and will likely match the plate discussed in VUES classrooms this year during national nutrition month. It is said to focus on a few key messages including enjoying food but eating less, choosing water over sugary drinks, filling half of your plate with vegetables, and choosing low fat dairy foods. Stay tuned!

Today’s theme is “3” – as in the location of a double bond in the chemical structure of omega-3 fatty acids.  Omega-3s, as they are more commonly known, are a nutritional buzzword but how much do you actually know about them?

Omega-3 fatty acids are a specific group of polyunsaturated fatty acids (PUFAs).  PUFAs have multiple double bonds in their chemical structure, as compared to monounsaturated fatty acids, which have only one double bond, and saturated fatty acids, which have none.  The names of the omega-3 fatty acids  are alpha-linolenic acid, eicosapentaenoic acid, docosahexaenoic acid (say those five times fast.)

These fatty acids are considered essential because the human body can not make them –you must get them through food.  They are found in oily cold-water fish, such as salmon, trout, halibut, herring, and albacore tuna.  Other sources include flaxseed and flaxseed oil, walnuts and walnut oil, and canola/rapeseed oil.

Time for the “so what” answer.  Omega-3s have been repeatedly shown to be an important part of a healthy diet.  Research shows that they reduce inflammation and may reduce risk of heart disease,
cancer, arthritis.  Furthermore, these fatty acids are concentrated in the brain and may play a role in memory, cognition, and behavior.  Sounds good to me.

The current recommendation of enjoying fish at least twice a week is a great way to boost your omega-3s.  Also, before dashing off for a supplement, be sure and talk to your physician or dietitian.