Proteins

So once again(probably a couple more to come) I have some knowledge I would like to share with you about what I have learned. Right now we are learning about Proteins and how much we get from our foods.

You are supposed to get:
45-65% calories from carbohydrates
20-30% calories from Fat
10-35 % of your total calories from protein
less then 1% calories from Saturated fat

High quality Protein contains all of the nine essential amino acids.--water pack tuna, beef, poultry, milk, white bread, cheese,...(the similarity between tissue composition between animals and humans make it more effective for our bodies to digest and use animal proteins compared to plant protein)

Low quality Protein lack one or more essential amino acids.-- bananas, pasta, white rice, corn,... ( you can get sufficient amount of protein you just have to eat more)

It is important to get a good high quality of protein because it supports body growth and maintenance.

So lets Say...
From each group you gain a portion of the proteins you need. Each group contains different amounts.

Grains--3 grams protein per Ounce
Vegetables--2 grams protein per 1/2 cup
Fruit--0 grams protein per 1/2 cup
Milk--7 prams protein per ounce
Meat 8 grams protein per cup

For one day you eat; your on a 2,200 calorie diet
Combined through out the day you eat:

7 ounces of Grains
3 Cups of vegetables
2 cups of fruit
3 cups of Milk
6 ounces of meat

Which means you ate...(multiply how much you ate by how much protein that is in it)

21 grams in you Grains
12 grams in your vegetables
0 grams in your fruits
24 grams of your milks
42 grams in your Meats

were proteins.

Total: 99 grams protein

Which means you consumed 18% of your total calories from protein--which is sufficient.

You figure can what percentage you ate by taking the total grams of protein x 4 and then with that answer you divide it by the amount of calories in you diet. (99*4=396 396/2200=.18=18%).

Using this tool can help you estimate where you are spending you calories.