Nutrition News of the Week
April 28, 2010
I hope you all are having a good week!
In this week's "Nutrition News of the Week," I'm inundating you with LOTS of info:
New Nutrition Materials:
Blank Grocery Shopping List and Brand Name Grocery Shopping List
I've been busy putting together materials that will simplify your shopping experience. You can't eat well if you don't have the right foods on hand, and you won't have the right foods on hand if you don't shop regularly.
I put together a list of suggested foods from each food group, along with suggested brand names. You can download and print the grocery shopping list here.
In addition, I created a blank grocery list and suggest that you fill it in with these "core" items every week:
- 2-4 different lean proteins
- 2-5 different fruits
- 2-5 different vegetables
- At least 1 healthy fat
- 2-4 different healthy starches (as tolerated)
Dietitian's Tour or Classes Going On
The next Trader Joe's grocery store tour will be at 8am on Wed May 5. (Trader Joe's at Speedway and Wilmot). Call the front desk to reserve your spot. 320-1200. Free.
Gastric Band Pyramid Breakdown
Over the course of the next 5 weeks, I'll dissect the gastric band food pyramid and show you how to eat a balanced diet.
See a copy of the pyramid here (Scroll down the page a bit and click on the link that says Gastric Band Food Pyramid.)
I'll start this week by talking about the base of the pyramid -- the protein group -- which should be the base of every meal!
How much protein do you really need?
60-80 grams per day will cover most people's daily needs.
The RDA is set at 0.8 grams of protein per kilogram ideal body weight. This includes a wide built-in safety margin.
(See Metropolitan Height/Weight charts
and/or calculate reverse BMI to determine your ideal weight
While there much "talk" about gastric band patients needing more protein, more protein, more protein…
…there is no "separate" RDA established for lap-band patients.
It's true, you may need more protein than an "average" person in the weeks after surgery to promote tissue healing, but in the months and years that follow surgery, your protein intake does not need to remain elevated.
Taking in excess protein only translates into eating too many calories which will slow or hinder weight loss and can even cause weight gain.
Take a minute to figure out YOUR personal protein requirement: (It will probably be less than you think!)
Divide your ideal weight in pounds by 2.2, and then multiply by 0.8
Example: 5'4" large frame woman:
Ideal weight according to charts = 134-151 pounds.I'll use 151 pounds for this example.
138/ 2.2 = 68.668.6 x 0.8 = 54.9
Therefore, this 5'4" large frame woman needs 55 grams of protein per day.
Once again, 60-80 grams of protein per day is enough to cover most people's requirements, thus at the base of the gastric band food pyramid, 9-11 servings of protein per day are recommended.
…Here's a little more math for you.
7 grams of protein qualifies as one serving.
The serving sizes listed in the protein food group in the pyramid each contain 7 grams of protein:
1 egg= 7 grams protein1 ounce chicken = 7 grams protein¼ cup cottage cheese = 7 grams protein1 ounce cheese = 7 grams proteinEtc….
Note: If you drink a 21 gram protein shake or eat a 21 gram protein bar, you get 3 servings of protein at one time (7 x 3 = 21). If you drink a 30 gram protein shake or eat a 30 gram protein bar, you get about 4 servings of protein at one time (7 x 4 = 28).
Eating 9-11 servings of protein per day will provide you with 63-77 grams of protein per day
(9 servings x 7 grams protein per serving = 63 grams protein 11 servings x 7 grams protein per serving =77 grams protein)
Are you following?
You therefore have two ways to think about your protein. You can either count your "servings" of protein per day, or count your "grams" of protein" per day.
…how to fit all this protein in….
First decide on the number of times per day you will eat. That's right. Decide in advance. This way, eating is intentional, not reactionary (is that a word? I'm not really sure but hopefully you get what I mean….)
I suggest eating when you wake up and then every 3-4 hours thereafter. For most people, this results in 5-6 meals per day.
Let's assume you eat 5 meals per day.
If you eat 5 times per day, and include 2 servings of protein (also called 14 grams of protein per meal), you'd get 10 servings (or 70 grams protein) by the end of the day. Perfect!
Here's an example of what 2 servings of protein (or 14 grams of protein) per meal would look like:
Breakfast: Omelette prepared with 1 egg + 2 egg whites
Snack: ½ cup lowfat cottage cheese
Lunch: 2 ounces turkey slices
Snack: Protein shake with 14 grams protein: use a ready to drink shake or make your own.
Dinner: 2 ounces baked chicken
In the weeks to come, I'll talk about the other food groups and I'll add to this menu so you can begin to see what a balanced diet looks like.
Goal for the upcoming week:
- Focus on your protein intake. Include a small amount of protein at every meal and snack. Make sure you get enough…but not too much!
Be sure to stock your fridge/pantry this week with at least 2-4 easy, "grabby" protein sources:
- String cheese
- Hard boiled eggs (many grocery stores, including Trader Joe's, Safeway and Bashas now carry hard boiled eggs, so you don't have to do any of the work!)
- Nonfat greek yogurt
- Cottage cheese/ricotta cheese
- Low sodium, lowfat lunch meat slices: turkey, chicken, ham, roast beef
- Rotiserrie chicken
- Precooked chicken or salmon (Trader Joe's carries these called "Just Chicken" and "Just Salmon")
- Tuna and salmon pouches
- Turkey jerkey/salmon jerkey (chew really, really, really well!)
- Ostrich and Beef Sticks
- Ready to drink protein shakes
- Protein powder
Remember, eating right starts with shopping right. Make sure you have the proper foods on hand!
If you need help with meal planning, or anything else I'm available for individual consultations. Just call the front desk to schedule: 320-1200. There is no fee to see me!
Have a great week everyone!