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Miriam E. Nelson, Ph.D Responds:
Miriam E. Nelson, PhD, of Tufts University and the best-selling author of the Strong Women book series, responds: Besides eating at least five fruits and vegetables and plenty of whole grain each day, it is very important to get enough protein for both general health and weight management.
Just what does protein do for you? Eating a sufficient amount of protein helps you maintain muscle mass, especially during weight loss. And enjoying a balance of carbohydrates, protein, and fat at each meal may also help you feel satisfied. The general daily guideline is to consume 0.8 grams (g) of protein per kilogram (kg) of body weight. In some cases--those with certain medical conditions or those who regularly participate in high-intensity exercise--less or more dietary protein may be needed. Check with a registered dietitian if you have questions about the right amount of protein for you.
To determine the number of grams a typical person needs each day, consider an individual who weighs 150 pounds. To convert pounds to kilograms, divide by 2.2. 150 lb ÷ 2.2 lb/kg = 68 kg Because 0.8 g is needed per kg, multiply 68 times 0.8. 68 kg x 0.8 g= 54.4 g The result means a 150-pound person needs approximately 54 g of protein daily.
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Miriam E. Nelson
Ph.D
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