Protein Percentages for Seniors | Q+A

Protein Percentages for Seniors | Q+A

by | Jul 18, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

What percent of protein a day should seniors (over 65) be eating? I am female, if that makes a difference, and do cardio, weights, and yoga/Pilates classes.

– Carole H.

Answer:

Hello Carole, I’m hoping your question is about what percent of calories should come from protein.

Seniors should consume about 1.0 gm protein per kilogram of body weight daily. This is higher than the recommended 0.8 gm/kg for other healthy adults for two reasons: a greater need for maintaining lean mass and slightly diminished protein digestion/absorption. Since protein has 4 calories per gram, your requirement equates to a set number of calories, but the percentage this makes up of your total calories will depend on how many you take in.

If you were 130 pounds, you’d need (divide pounds by 2.2 to get kilograms) 59 grams of protein. These 236 calories would be 12% of a 2000 Calorie diet, but 20% of a 1200 calorie diet.

– Debbie J., MS, RD

Sources:

Protein for Fitness: Age Demands Greater Protein Needs. Densie Webb. Today’s Dietitian. April 2015 Issue, Vol. 17 No. 4, P. 16

Seniors — Beef it up to prevent muscle loss. Jennifer K. Nelson. WebMD. May 1, 2015

 

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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Teen Talk: Healthy Nutrition Advice | Q+A

Teen Talk: Healthy Nutrition Advice | Q+A

by | Jul 13, 2017 | All, Ask Our Dietitian, Fitness, Home, Nutrition

Question:

Hi! I am a sophomore in high school who has been interested in health and fitness since middle school. Within the past two years I have worked hard to lose a good amount of weight/fat, but I can’t seem to lose anymore. As a matter of fact, my only concern is losing the fat and maintaining my weight. I do plenty of weight training with machines, inclined running, and I even workout at school because I am on the dance team. I use the MyFitnessPal app to track my caloric intake, and even with the “weight loss” setting, I can’t seem to lose any more fat. I refer to myself as “skinny fat” because I am pretty long and slim, but my stomach has a good amount of fat to get rid of, and I want to look more toned. The past three months I have been pushing my workouts harder, and restricting my calories more. I can’t seem to get more results and I just don’t know what to do anymore. I am looking for fat loss, and a more toned look.

– Patricia S.

Answer:

Lots of physical activity for a teen certainly burns calories, though it may not translate to toning because the tissues are programmed to reach their genetic potential under the guidance of your maturing hormones. Granted, you may see some older girls with six-packs in the media, but they are typically fitness models and make up less than 1% of the population. Chances are your body is fighting to attain its adult female form while you are attempting to prevent it from doing so. Consuming less than 1600 calories also makes it difficult to get the nutrients you need, such as iron and magnesium.

Experts do not recommend restricting calories1, but rather making the most out of what calories you do eat. Be sure to get at least 25 grams of fiber and 8-10 glasses of fluid daily. Instead of sweetened beverages or diet sodas, drink water or iced tea. Include healthy fats such as omega-3s (from fish), oils, avocado, nuts and nut butters. Eat two to three calcium rich foods per day, 5 servings of fruits and vegetables and 6 ounces of whole grains. Include a little protein at each meal and snack. Meals should have 3-4 food groups, while snacks should have items from at least 2 food groups.

It’s important to maintain a positive body image. Focus on the health benefits of your good choices. Embrace the long and slim physique that exercise has brought you. Concern yourself with enjoying summer, developing healthy habits and staying on top of dance! You’re on your way to becoming a capable, strong woman of substance.

If you think you may worry too much about your weight or body image, or if thinking about these things is interfering with your happiness, tell an adult you trust, like a parent, coach, teacher or doctor.

– Debbie J., MS, RD

Sourced:

  1. Kids, Caring For. “Dieting: Information for Teens.” Dieting: Information for Teens – Caring for Kids. N.p., n.d. Web. 15 June 2017.

Resources:

  1. KidsHealth.org
  2. GirlsHealth.gov
  3. Teen Dieting

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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How To Completely Change Your Backyard BBQ Game

How To Completely Change Your Backyard BBQ Game

by | Jul 12, 2017 | All, Ask Our Dietitian, Home, Nutrition

Summer is upon us, and it’s time to enjoy outdoor dining! For holidays, game days, beach days or good ol’ fun, people like barbeque . But plain old burgers and potato salad just don’t cut it for health or hosting. Why not upgrade your grill menu with newer flavors and lighter fare? Here are our top picks for something new and different this grilling season.

 

Seafood

Pesto shrimp skewers with sliced lemon.

Try lemon pepper marinade for fish fillets, then individually wrap the fillet in foil ‘pouches’ with vegetables – tightly fold in edges to seal in moisture.

 

Miso ginger glazed salmon fillets.

Meats

Grilled flank steak strips with chimichurri.

Grilled pork tenderloin with lime juice, garlic and chipotle powder to serve thin-sliced for fajitas.

 

If you must have sausage, cut into chunks and skewer with onion and peppers!

Poultry

Chicken drumsticks brushed with honey mustard.

Serve grilled bone-in, skin on chicken thighs with tangy white (horseradish/mayo) BBQ sauce.

To give turkey burgers a little more flavor, try adding Worcestershire or crushed red pepper flakes to your patties.

 

Chicken breasts drizzled with balsamic reduction, and sliced zucchini and yellow squash.

Vegetables & Legumes

Be sure to include a bean salad*, baked beans, or Texas caviar side dish.

Soak corn for cooking right on the grill, husks optional. For serving, mix margarine with cumin, paprika or your favorite seasoning.

 

Upgrade your coleslaw with these combos that dress up shredded cabbage and carrot: mango/cantaloupe; lime/cilantro; red pepper/peanuts with soy ginger dressing.

Fruit & Dessert

Add sliced avocado and grilled pineapple rings to your burger topping line-up.

Upgrade your fruit salad with fresh mint and coconut meat.

 

Try making your own popsicles with fresh fruit and juice or yogurt.

Additional Tips

  • Spray the unheated grill with cooking oil first.
  • If you’re going with traditional BBQ sauce, choose one with less than 6 grams of sugar per 2 tablespoons.
  • Cut down on sodium by using an herb & spice rub that’s salt-free.

*Tasty Bean, Feta and Dill Salad adapted from Cooking with Wholefoods, Ross Dobson, 2012:

Ingredients

  • 3 cups canned broad/fava beans (rinse well, slip off skins & discard)
  • 1/4 cup extra virgin olive oil
  • 1 small red onion, finely diced
  • 2 garlic cloves, finely diced
  • small bunch fresh dill, finely chopped
  • handful fresh flat leaf parsley leaves
  • handful small fresh mint leaves
  • 2 tablespoons lemon juice
  • 4 oz. feta cheese, roughly crumbled
  • ground black pepper

Directions

  1. Heat 1 Tbsp of the oil in a small frying pan over medium heat.
  2. Add the onion and garlic and cook for 2-3 minutes, until just softened. Remove from heat.
  3. Put the broad/fava beans and herbs in a serving bowl. Whisk together the lemon juice and remaining oil in a small bowl and pour over the salad.
  4. Stir to combine.
  5. Add the onion/garlic mixture and feta, stir again, and season well with black pepper before serving.

Serves 4

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I Can’t Believe It’s Not…Bad For Me? | Q+A

I Can’t Believe It’s Not…Bad For Me? | Q+A

by | Jul 11, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I use “I Can’t Believe It’s Not Butter”. Is this product safe as it relates to heart health? Is this a bad fat or fat substitute?

– Hazel M.

Answer:

Before I get into nutritional analysis, let me say that in regards to any substitutes (for fat, sugar, or salt) I always mention that their risks and benefits depend on how much and how often you consume them. If you use less than a teaspoon only once per week, the difference between the substitute and the real thing is probably negligible. However, heavier daily use may mean a significant change in overall fat, sugar or sodium intake. So you can decide how important the following is for you.

The butter substitute you speak of has 50% less fat than real butter with the following breakdown for a tablespoon; 6 gm total fat, 2 gm Saturated, 0 Trans, 3 gm Polyunsaturated, 1.5 Monounsaturated. Compare that to a tablespoon of butter: 12 gm total fat, 7 gm Saturated, 0.5 gm Trans, 0.4 gm Polyunsaturated, 3 gm Monounsaturated. The substitute has less of the harmful saturated and trans fat with more of the heart-healthy unsaturated fats. In addition it has alpha-linolenic acid, a precursor to omega-3 fat which provides a couple of heart benefits, namely a lower risk of coronary heart disease and improvement in cholesterol.

Yes, used as a spread, the product is safe for your arteries. If you are cooking with it in a pan, I’d suggest using straight oil instead, as margarine and the like are not intended for high heat.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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Brown Rice vs. White Rice – Which is Healthier? | Q+A

Brown Rice vs. White Rice – Which is Healthier? | Q+A

by | Jul 6, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I have read an article in Korean newspaper saying that brown rice is not good for you. I thought brown rice is much healthier than white (regular rice) is it true?

– Caroline

Answer:

Below are the nutritional values of brown rice compared to enriched white rice for 100 grams cooked rice. Overall, the brown rice offers more of the nutrients that we need (fiber, magnesium, potassium, zinc) with slightly fewer calories. Because it is enriched, white rice does offer more folate and iron. Neither have Vitamin A, Vitamin B-12, Vitamin D, or cholesterol.

Nutrient values as per standard reference (non-branded) in the USDA Food Comparison Database, (release 28), some values rounded.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

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