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Do You Get Enough or Too Much Protein Each Day Worksheet 6-3

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Nutrition
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Worksheet 6-3: Do You Get Enough or Too Much Protein Each Day?
1. Calculate your protein need:
a. Your weight = __147____ pounds
b. To convert your weight into kilograms:
___147__ pounds ÷ 2.2 pounds per kilogram = ____66.8___ kilograms
c. DRI recommendation for adults: 0.8 grams of protein/kilogram of body weight/day
__66.8__ kilograms body weight × 0.8 gram protein/kilogram of body weight = __53.45___
This is your recommended amount of protein per day.
2. Record a day’s worth of your food and drink intakes in a table like the one below.
Example of part of a day’s intake:
Meal
Food and amount
Protein (grams)
Breakfast
1 fried plantain
2.3 g
1 mango
2.8 g
1 cup of rosebud tea
1 g
1 tablespoon of sugar
0 g
Lunch & Dinner
1 Chipotle burrito
49.5 g
1 12-oz. water with lemon
0 g
You can determine your protein intake in several different ways. You can use the food composition table
in Appendix A of the textbook to help you calculate the total grams of protein. You can also use software
such as Diet Analysis + that your instructor has chosen for the course. Smartphone “apps” and free online
tools like the USDA’s Super Tracker (https://www.supertracker.usda.gov/#home) can provide this
information as well. These programs automatically calculate the protein amounts.
Analysis:
Was your protein intake higher or lower than your recommended amount? If it was higher or lower,
suggest ways that you could change your daily food choices to bring your daily protein intake closer to
your recommended level.
My protein intake was lower then what it should be, but I think I could make it up with an
increased amount of protein for dinner. Since I split the burrito between lunch and dinner, I think I
stunted my overall protein consumption.
.

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Worksheet 6-5: Plant Proteins in Human NutritionMyths and Realities
Instructions: Some common myths regarding plant protein sources are listed in the table below. Fill in
the right side of the table with the facts to counter each myth.
Myth
Reality
Plant proteins are not complete;
they lack certain amino acids.
Plant protein is just as effective as meat protein.
Plant proteins are lower in
quality than animal proteins.
The quality of protein depends on the source as well as the dietary
mixture of plant proteins. Plant and animal protein levels can be
the same.
Proteins from different plant
foods must be carefully mixed
and eaten together in the same
meal.
The days protein does not have to be consumed in the same sitting.
Benefits could come from spacing out protein intake throughout
the day.
Plant proteins are difficult to
digest.
Given the specific plant and how it was prepared, plant proteins
can be easily digested.
People cannot meet protein
needs with plant proteins alone.
Both plant and animal protein can provide adequate levels for
healthy living.
Plant proteins are lacking in
nutritional value because they
are not balanced.
Plant protein doesn’t pose an issue in balance. Amino acids might.

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Worksheet 6-3: Do You Get Enough or Too Much Protein Each Day? 1. Calculate your protein need: a. Your weight = __147____ pounds b. To convert your weight into kilograms: ___147__ pounds ÷ 2.2 pounds per kilogram = ____66.8___ kilograms c. DRI recommendation for adults: 0.8 grams of protein/kilogram of body weight/day __66.8__ kilograms body weight × 0.8 gram protein/kilogram of body weight = __53.45___ This is your recommended amount of protein per day. 2. Record a day’s worth of your food and drink intakes in a table like the one below. Example of part of a day’s intake: Meal Breakfast Lunch & Dinner Food and amount 1 fried plantain 1 mango 1 cup of rosebud tea 1 tablespoon of sugar 1 Chipotle burrito 1 12-oz. water with lemon Protein (grams) 2.3 g 2.8 g 1g 0g 49.5 g 0g You can determine your protein intake in several different ways. You can use the food composition ...
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