What to eat

Solomino
Solomino Posts: 36 Member
in Food and Nutrition
I've eaten all my protein and sugar for the day. Any suggestions as to what I can have for dinner?

Replies

  • helenrosemay
    helenrosemay Posts: 375 Member
    Looking at your food diary, you can eat a lot more protein (unless you have to keep it low for medical reasons) and I wouldn't worry too much about going over with sugar as long as it's not processed.
  • bcattoes
    bcattoes Posts: 17,299 Member
    Looking at your food diary, you can eat a lot more protein (unless you have to keep it low for medical reasons)

    This ^^ If you have any medical diagnoses you should check with your doctor about eating over the medical recommendation, but otherwise you should be able to eat a lot more with little problem. Protein can help preserve muscle as we age (I noticed you are the same age as I) and especially as we lose weight. Just eat a normal dinner.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Your diet seems to have very few veggies, so i would have a large salad. Not just lettuce & onions, but a variety of more nutritious veggies. Check the list here:
    http://www.whfoods.com/foodstoc.php

    You can add some protein & carbs to the salad.. like salmon & pasta, for example. Add some dressing if desired.
  • Solomino
    Solomino Posts: 36 Member
    Why do you say I can eat a lot more protein? I exceeded my protein allowed. I am following what MFP recommends.
  • bcattoes
    bcattoes Posts: 17,299 Member
    Why do you say I can eat a lot more protein? I exceeded my protein allowed. I am following what MFP recommends.

    The MFP is based on the lowest medical recommendation. Protein needs vary by individual.

    Here is a good article on how much protein we need from the Harvard School of Public Health.
    http://www.hsph.harvard.edu/nutritionsource/protein-questions/
    How much protein do I need each day?

    There is no one-size-fits-all answer to that question, and research on the topic is still emerging. The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day—that’s about 58 grams for a 160 pound adult. In the U.S., adults get an average of 15 percent of their calories from protein; for a person who requires a 2,000-calorie-per-day-diet, that’s about 75 grams of protein. In healthy people, increasing protein intake to 20 to 25 percent of calories can reduce the risk of heart disease, if the extra protein replaces refined carbohydrates, such as white bread, white rice, or sugary drinks. Higher protein diets can also be beneficial for weight loss, in conjunction with a reduced calorie diet, although long-term evidence of their effectiveness is wanting.

    For people in good health, consuming 20 to 25 percent of calories from protein won’t harm the kidneys. For people with diabetes or early-stage kidney disease, however, the American Diabetes Association recommends limiting protein intake to 0.8 to 1.0 gram of protein per kilogram of body weight (roughly 10 percent of energy intake), since this may help improve kidney function; in later stage kidney disease, sticking to the 0.8 grams per kilogram minimum is advisable. Consult a doctor or a registered dietitian for individualized protein recommendations.
  • bcattoes
    bcattoes Posts: 17,299 Member
    Another good article:
    http://www.webmd.com/diet/healthy-kitchen-11/how-much-protein?page=1
    Dieters. When shedding pounds sensibly, the goal is to lose body fat but maintain lean muscle mass. Protein helps you do that. Protein foods tend to be more filling, so they delay hunger, making it easier to stick with your weight-loss program. Just keep an eye on the calories and portion sizes of your protein choices when including them in meals and snacks.

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