How much protein do women need?
It’s time for me to get a bit of a grip eating-wise as I have been doing too much comfort eating lately. Recent emotional pressures is have reduced and I am back at the gym and lifting weights. Time to eat well and that means increasing the protein and eating smarter carbs.
Kellogg Australia recently sent me a couple of packs of their new Special K Whole Grain Clusters to try. It’s a granola-style crunchy cereal and I like it, especially since it has a fair bit of protein in it compared to other cereals.
I asked if I could get some expert advice about protein from a nutritionist who consults to Kellogg.
How much protein do women need and where should we get it?
We’re always told to eat protein, but not many of us actually understand why.
Protein helps keep you full and also blunt the blood-sugar-raising effect of a meal – both which will curb appetite and stave off mid-morning munchies.
Official figures recommend around 0.75-0.84g per kilo of body weight for adults, but most people round up to 1g per kg to keep things simple.
For example, a 65kg adult female would need roughly 49g of protein per day. To simplify even further, it is recommended that 15 to 25 per cent of total calorie intake per day is from protein sources.
The amount of protein in the Grab-n-Go Bircher made with Special K Whole Grain Clusters (recipe below) provides 12g of protein, equivalent protein of two eggs, or roughly a quarter of your daily recommended protein intake.
Not sure where to get your protein? Here is a rough guide: There’s approximately:
- 6g of protein in an egg
- 36g in 150g cooked fish
- 40g in 150g beef or chicken
- 21g of protein in a small can of tuna
- a handful of nuts (30g) has about 6g of protein
- 1/4 cup muesli has roughly 6 grams
- 35g in 150g cheese
- 7.5g in 150g tofu
- 10g in 250mls reduced fat milk
- 16g of protein in a cup of cooked legumes
So therefore that same 65kg female can enjoy a small bowl of muesli with milk or yoghurt, tuna sandwich for lunch and steak or chicken for dinner, and meet her protein requirements. It’s not actually that much!
Contributor:
Kathleen Alleaume is a mother of two, founder of The Right Balance www.therightbalance.com.au and Author of What’s Eating You?
Kathleen has also created recipes, here’s one of hers:
Grab-n-Go Dairy Free Bircher
3.2.2929
I often make bircher muesli at night, usually with yoghurt too. I did a version of this, with the chia seeds but I just threw on some banana in the morning. It’s good.
PS My very fave yoghurt is Chobani as it’s really thick, slurpalicious and has more protein than other yoghurts.
So I’m off for a walk and then will be planning the meals. Carby goodness for the skinny, hyperactive kids and husband and protein and veggies for myself and Teen18.
Good start to the week!
What’s on your healthy food menu this week?
Happy cooking