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February 2008 - Posts
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Today is a special day, Leap
Day. Every four years, an extra day is added to the calendar to keep the
calendar year in line with the astronomical year. Otherwise, over time, the calendar would drift. Even more unique than the day
itself, are those people born on Leap Day. Often referred to as Leap babies or
leaplings, there as many as 200,000 Leap Day babies in the United States
alone. I think they have such an interesting story - a small group people going through
life only celebrating a birthday once every four years. I've even heard
of a few clubs like the Honor Society of the Leap Year Day babies where Leap
Day babies can connect and share experiences.
Make sure to make your Leap Day
memorable. A great idea is to throw a part in honor of the Leap Day babies. 2008 is also the year of the frog so you could make it frog themed. Or if you have kids, you could make a list and draw the animals that leap.
And in the spirit of Leap
Day and and spring around the corner, check out the LEAP (Lifetime
Exercise Adherence Program) fitness tool on the Lumenos online health site. This
tool helps you design a customized exercise plan, set goals (such as losing
weight or improving flexibility) and establish a schedule to log and track your
progress.
To use LEAP, go to www.lumenos.com,
click on I am enrolled and enter your username and password. Then, go to My
Health and click on My Health Profile on the left-hand side.Then click on Fitness
– LEAP under Health Tools.
Justin - A Lumen
P.S. Look below for the
answers to last week's Presidential History questions:
1. Which President was
nicknamed “The Accidental President”? John Tyler
2. Under which President was
the Louisiana Purchase acquired? Thomas Jefferson
3. Which President was born
on the 4th of July? Calvin Coolidge
4. Who was the first
president to send a transatlantic telegram? James
Buchanan
5. How many Presidents were
impeached? If so, which one(s)? Two Presidents were
impeached - Andrew Johnson and Bill Clinton (who was acquitted)
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Protein shakes are becoming the new fad when it comes to losing weight and they remain popular among athletes. These shakes come in a variety of flavors and are packaged in both liquid and powder forms. Most protein shake mixes and some pre-made shakes get their protein from soy. Others may use a dairy or egg base.
The average adult needs 60-70 grams of protein a day. As long as you are eating a healthy, well-balanced diet, adding extra protein - such as in the form of protein shakes - isn't necessary.
Some shakes are said to be effective for those who would like to lose weight as protein shakes can be an easy and affordable way to get a lean protein serving. However, it is important to remember that protein contains calories so consuming too much extra protein can actually make losing weight more difficult. Weight loss is achieved by controlling calorie intake and increasing the number of calories burned through physical activity.
So for weight loss – can a protein shake be used as meal replacement? Some medical professionals would argue that the only purpose of a protein shake is to increase protein intake or to supplement a diet for someone who is ill.
Other research supports the benefits of protein shakes/meal replacements for weight loss. For example, research from a Johns Hopkins study just published in a diabetes journal found that a diet using portion-controlled meal replacements yielded significantly greater initial weight loss and less regain after 1 year of maintenance than a standard, self-selected, food-based diet. There are other studies that support the fact that calorie control is easier to manage on a partial meal replacement diet; participants can lose weight more quickly and achieve their goals faster and before they lose motivation. It is very important for weight loss maintenance that there is a plan in place after the use of the meal replacement protein shakes to avoid weight regain.
In summary, you can’t replace all the nutrition you need in a protein shake, but a partial program that consists of a meal and 2 shakes each day can result in significant weight loss. The meal replacement should be a temporary add-in for weight loss only. Finally, be sure check with your doctor before taking meal replacements for weight loss – having too much protein can be very hard on the kidneys or can lead to an imbalance in electrolytes, which can lead to heart damage.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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A diet rich in fruits and vegetables is recommended by cancer experts as well as registered dietitians. The American Cancer Society and the American Institute for Cancer Research recommend eating five or more servings of a variety of vegetables and fruits each day to be sure your cancer risk is as low as it can be. The U.S. Department of Agriculture (USDA) 2005 Dietary Guidelines for Americans recommends nine servings of fruit and vegetables each day. This sounds like a lot, but it's really only about two cups of fruit and two and a half cups of vegetables.
The best news about choosing fruits and vegetables is that you really can’t go wrong – and they don’t come with confusing food labels. The key is to buy a variety, because different fruits and vegetables have different nutrients. Plus, if you eat too much of one fruit or vegetable, you'll get bored. One way to eat a variety of fruits and vegetables is to choose a fruit and/or vegetable from every color. Different colors of fruits and vegetables mean different nutrients are found in them.
In 1998, the Food & Drug Administration (FDA) confirmed that frozen fruits and vegetables provide the same essential nutrients and health benefits as fresh. Frozen fruits and vegetables are nothing more than fresh fruits and vegetables that have been blanched (cooked for a short time in boiling water or steamed) and frozen within hours of being picked. (Just make sure that you do not buy fruits that have added sugar.) Frozen fruits and vegetables are processed at their peak in terms of freshness and nutrition. Buying frozen saves time since they are washed, cut, and ready to go and you don’t have to worry about them spoiling before you get a chance to use them.
As we approach spring there will be more locally grown fresh fruits and vegetables available. For peak flavor and good value, fresh produce in season is always a good choice. Don’t forget to shop locally for fruits and vegetables that are in season. Here’s a great site to give you an idea of what the season is for where you live: http://www.sustainabletable.org/shop/eatseasonal/.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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If you or someone you were with were having a heart attack, would you know
it? Maybe not, according to a new CDC report.
That report, based on a 2005 telephone poll of 72,000 U.S. adults in 13 states and Washington, D.C.,
shows that most people didn't know five symptoms of a heart attack. And
not all participants said they would call 911 at the first sign of heart attack
symptoms.
That knowledge gap could be deadly. Certain drugs can stop heart attacks, but
they should ideally be given within an hour after heart attack symptoms start.
Would you pass the survey's quiz on heart attack warning signs? Take it for
yourself.
Take the Heart Attack Symptom Quiz
Review the following list of symptoms and note any that you think are
possible symptoms of a heart attack:
- Pain or discomfort in the
jaw, neck, or back
- Feeling weak, lightheaded, or
faint
- Chest pain or discomfort
- Pain or discomfort in the
arms or shoulder
- Shortness of breath
- Sudden trouble seeing in one
or both eyes
Now note which of the following you would do if you thought someone was
having a heart attack:
- Take the person to the
hospital.
- Advise the person to call a
doctor.
- Call 911.
- Call a spouse or family
member.
- Do something else.
Answers to the Heart Attack Symptoms Quiz
Give yourself 100% if you picked all of the symptoms except "sudden
trouble seeing in one or both eyes" (that's a possible symptom of stroke,
not heart attack) and if you chose "Call 911" as your strategy for
dealing with heart attack symptoms.
If you aced the test, you don't have a lot of company. Only 16% of survey
participants matched your marks.
Most participants knew at least a few heart attack symptoms, especially chest
pain (92%) and shortness of breath (93%). And 86% said they would call 911 if
they thought someone was having a heart attack or stroke.
But only 31% knew all five major signs of a heart attack, only 27% knew all
five signs and said they would call 911, and only 16% knew all five signs, said
they would call 911, and knew that sudden eye problems weren't a heart attack
symptom.
Because the study only included people from
13 states and Washington, D.C.,
the findings may not represent all U.S. adults.
The heart attack symptoms covered in the quiz may not all occur with every
heart attack, and other symptoms, such as nausea or breaking out in a cold
sweat, weren't part of the quiz.
All of those symptoms can happen for reasons other than heart attacks. But the stakes are too high not to call 911 immediately. Jason - a Lumen
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On Monday, we celebrated President’s Day – the day where we honor our past and present leader(s) for their contributions to our country. Like many of the U.S. holidays, President’s Day is an excellent opportunity to learn more about American History and civic responsibility.
So to celebrate President’s Day and help you brush up on your history, I’ve posted some questions below. See if you can get them all correct. Next week, I’ll reveal the answers in my blog. Good luck!
Justin – A Lumen
President’s Day Quiz
1. Which President was nicknamed “The Accidental President”? 2. Under which President was the Louisiana Purchase acquired? 3. Which President was born on the 4th of July? 4. Who was the first president to send a transatlantic telegram? 5. How many Presidents were impeached? If so, which one(s)?
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Today there are a large variety of foods and beverages that use sugar substitutes. The sugar substitutes that are approved for use in foods in the U.S. are acesulfame-K, aspartame, neotame, saccharin, and sucralose. These substitutes can save a tremendous amount of calories and still allow for a sweet indulgence.
According to a recent survey, 180 million Americans use low-calorie, sugar-free foods and beverages. Although these foods are popular there are some concerns about the safety of sugar substitutes. There is a lot of misinformation about sugar substitutes and it’s especially prevalent on the internet.
Scientific studies have often raised questions about the safety of specific sugar substitutes. A 2006 report by the American Council on Science and Health summarizes the scientific facts about the safety of sugar substitutes. According to this report, concerns about the cancer-causing potential of cyclamate and saccharin have been resolved.
Another type of sweetener that is becoming more popular is sugar alcohol. Sugar alcohols such as xylitol, maltitol, and sorbitol are accepted for use in foods in the U.S. The only significant health issue is the potential for gastrointestinal discomfort with excessive use – although this certainly is not a fun side effect to have from eating these products.
So what about just using sugar instead or buying products that contain sugar? You can find added sugars in everything from soups to sauces. Sugar the consumption in this country continues to rise. In 1980, the average American consumed about 123 pounds of added sugars per year. By 1999, that amount rose to 158 pounds per person.
Sugar, consumed in moderate amounts, does have its place in a healthful diet. The problem is, sugar can add “empty” calories and displace other, more nutritious foods. The World Health Organization recommends people can reduce their risk of obesity by limiting intake of “added sugar” to less than 10 % of their total calories. To do this effectively, try to avoid purchasing products that have sugar listed in the first 3 ingredients.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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Sodium is yet another important factor to be looking at on the Nutrition Facts label. Sodium has for a long time been known to be a major dietary factor in the risk for and the control of high blood pressure.
So what is considered a reduced sodium intake? According to Camille Brewer, a registered dietitian and nutritionist in the FDA's Office of Food Labeling, therapeutic sodium-restricted diets can range from below 1,000 milligrams (mg) to 3,000 mg a day. American adults, on average, eat too much sodium – between 4 and 6 grams (4,000 mg to 6,000 mg) daily. Most people would benefit from moderately reducing their sodium intake.
Under the FDA's food labeling rules, the recommended Daily Value (DV) for sodium is 2,400 mg. The FDA established this value because it is consistent with recommendations and government reports that encourage reduced sodium intakes.
Salt and other sodium compounds used in food processing are the biggest contributors of sodium to most people's diets. These substances are used in food processing for preserving, flavoring and stabilizing other ingredients. Therefore, foods that contain higher amounts of sodium include canned, frozen, or processed foods. Sodium can also be found naturally in some foods, such as milk, cheese, meat, fish, and some vegetables.
Using the Nutrition Facts label, you can get an idea if the food is high in sodium – look at the % DV for sodium. This column shows whether the food is high or low in the nutrients listed. For people with high blood pressure, the % DV for sodium is especially important.
If the % DV for sodium is 5% or less, the food is considered low in that nutrient (see example label below). The goal should be to select foods that have a % DV for sodium of 5% or less, as often as possible. Over the course of a full day your goal should be to select foods that together add up to no more than 100% of the DV for sodium.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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Many snack
foods and spreads on the market are now free of artery-clogging trans fat, but
consumers still need to be savvy label-readers, according to researchers.
In a sampling of packaged
foods at a local Wal-Mart, researchers at the University of Minnesota in Minneapolis found that a majority of margarines and butters, cookies, cakes and snack foods had gone trans fat free.
However, a number of
products still had substantial amounts of the fat, the researchers report in
the Journal of the American Dietetic Association.
For example, three of 40
brands of chips, crackers and popcorn contained at least 3 grams of trans fat
per serving, according to the products' labels.
So, despite the food
industry's move toward cutting trans fat, consumers still need to check labels,
according to the researchers, led by graduate student Matthew J. Albers.
Trans fat has become
notorious because it not only raises "bad" LDL cholesterol, but also
lowers heart-protective HDL cholesterol. The main source of trans fat in the diet
is the partially hydrogenated oil used in many commercially prepared baked and
fried foods -- including cookies, crackers, chips, breads and french fries.
Since 2006, food
manufacturers have been required to list trans-fat content on products'
"Nutrition Information" labels. That has spurred many brands to cut
the fat out.
In their study, conducted
in July 2006, Albers and his colleagues found that 21 of 29 margarines and
butters were labeled as containing 0 grams of trans fat. The same was true of
34 out of 44 cookies and snack cakes, and 31 of 40 savory snacks -- chips,
crackers and popcorn.
The findings show that the
food industry has made "progress," the researchers say, but consumers
still need to watch out for not only trans fat, but LDL-raising saturated fat
as well.
"When choosing between
products...the consumer should add together the trans- and saturated-fat
content listed on the product label and select a brand that has the least of
these two fatty acids," advised Dr. Lisa J. Harnack, an associate
professor at the University of Minnesota and a co-researcher
on the study.
A brand of butter, for
example, might have less trans fat than the margarine next to it, but contain
significantly more saturated fat.
If you're craving a snack and unsure of its fat content you could always choose a wholesome
option, such as fruits and vegetables. A good "test" for yourself is the next time you're craving a snack have an apple. If you don't want the apple you aren't really hungry, you're just eating to eat.
Jason - a Lumen
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In honor of yesterday being Valentine’s
Day, I thought we’d discuss my favorite treat – chocolate. Chocolate is so tasty and it has a way of lifting
your spirit with just one piece. And as you’ll see, chocolate can actually be good for your health.
In doing a little research, I
was surprised to find out that chocolate has a rich history tracing back thousands
of years. Central American and Mexican societies have cultivated cocoa seeds,
which are used to produce chocolate, because of their medicinal properties. To
get chocolate, these societies would dry, ferment, roast and grind up the seeds
from the cacao tree. The ground seeds would then be mixed with water and other
spices to produce a cocoa liquid, which they then drank. Eventually, the Spanish
conquistadors conquered these areas and the recipe was
taken back to Europe. Sugar was eventually added
to the chocolate recipe and more recently, new technology allowed for the drink
to be made into a solid, creating the treat we enjoy today.
As mentioned, chocolate has been consumed for thousands of years because of its
health benefits. Cocoa
is high in antioxidants, which are believed to neutralize or delay the aging
process. Cocoa
also contains essential vitamins and minerals like iron, calcium and potassium.
Plus, cocoa may be good for cholesterol by lowering LDL (bad) cholesterol and
raising HDL (good) cholesterol levels in the bloodstream. The problem is that much of the
chocolate produced today has low amounts of cocoa and high amounts of sugar and
fat, negating any health benefits. For example, some mass-produced chocolates
have only 10% cocoa while some high-quality dark chocolates have 70% cocoa.
So
the next time you’re craving some chocolate, just remember to choose the dark
chocolate with a high cocoa content. You’ll see the greatest benefit to
your health and enjoy a tasty treat with a rich history.
Have a great weekend.
Justin – A Lumen
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If you eat a balanced, healthy diet do you need to take a multivitamin supplement? The most important thing to keep in mind is that a multivitamin is a “supplement,” not a substitute for eating a healthy diet. Foods contain many important ingredients not available in supplements such as powerful antioxidants. A multivitamin is not a substitute for a healthy diet, but it can be an important addition.
Who needs to take a multivitamin?
Multivitamins are nutritional supplements for people whose diet may be deficient in certain vitamins and minerals. You may need a supplement if you are on a low calorie diet or don't eat the right foods. A supplement may also be necessary if you are a strict vegetarian; if you take medications that prevent the body from using certain nutrients or if you have an illness that affects your appetite. In addition, special formulas are available for use during pregnancy.
Vitamin/mineral supplements come in a wide range of formulations tailored to the needs of different groups. Some vitamins meet different requirements based on age. There are other formulations for stress, which contain higher strengths of the B vitamins, plus extra vitamin C. If you are concerned about meeting your daily calcium requirement a multivitamin won’t supply you with enough calcium. Instead, try to get more dairy in your diet or take a calcium supplement daily.
Who should not take a multivitamin?
If you have any serious chronic medical conditions, check with your doctor before starting a multivitamin supplement. You may have special requirements or medications that can interfere with your vitamins. Do not take more of a multivitamin supplement than suggested on the packaging, or directed by your doctor. Very high doses of some vitamins and minerals can be harmful.
Finally, as a reminder, do not use supplements as a replacement for a diet rich in essential vitamins and minerals.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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The Recommended Daily Allowance (RDA) for vitamins, set by the Food and Nutrition Board of the National Academy of Sciences-National Research Council, has been used for years as a guide for determining the amount of vitamins needed for a healthy diet. The RDA is the estimate of the average daily requirement for a healthy person.
The Nutrition Facts label on food and supplements lists the Daily Value (DV), which is the percentage of the amount of a nutrient that experts believe a person needs in his or her daily diet. On food labels, it is usually based on one serving size for a person who consumes 2,000 calories a day.
When looking at the DV on the food label, aim to choose the foods with higher percentages of various vitamins and minerals. These foods are more nutrient-dense and are a good source of energy. As a general rule, make sure that if you are buying a food specifically for its vitamin content, it has 10% or more of your DV for that item.
Most food labels list the DV for the following vitamins and minerals: vitamin A, vitamin C, calcium and iron. These nutrients are singled out since most people do not get enough of them in their diets. The percentage of these nutrients that the food provides as part of your daily needs is listed. As an example, the label for milk (see label below) may list 31% for calcium. This shows that one serving of milk, which in this case is equal to 1 cup, will give you about 30% of the calcium that you need for one day.
Some foods are fortified with vitamins and minerals – on these foods you can see the DV for all the vitamins. Examples of these foods are cereal, oatmeal, protein bars, and some flavored drinks. It is important not to get caught up in all the foods that the supplementation occurs because it can be difficult to know if you are really getting the assortment of supplements the food claims. In addition, it is best to get the vitamins and minerals from their natural sources.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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The influenza vaccine given to Americans may not protect as
well as expected, U.S.
health officials said on Friday as the number of flu cases increased
nationwide.
The U.S. Centers for Disease
Control and Prevention said slightly more than half of the influenza virus strains reported to its
surveillance system are not good matches against the strains included in this
flu season's vaccine.
The number of states reporting widespread flu activity jumped to 31 this
week compared with 11 a week ago, the CDC said. But Dr. Joe
Bresee of the CDC's influenza division said there are no indications this flu
season is worse than usual.
"Seasonal flu activity was slow to start this year but has increased
sharply in recent weeks," Bresee told reporters.
Flu viruses mutate and change all the time, so every year a different
vaccine is created as officials predict which particular strains will
circulate.
The vaccine is designed to protect against three influenza strains -- two
from Type A, an H1N1 and an H3N2 version, and one for Type B.
Bresee said about 30 percent of the overall strains of influenza in the United States may be a Type A strain that
emerged in Australia
called H3N2 A/Brisbane. It emerged too late to be included in
the flu vaccine offered in the United
States beginning in September and October.
The Type B strain chosen for this year's vaccine also was not a good match for
most of the B virus strains seen in the United States this flu season,
Bresee said.
"While a less-than-ideal virus match between the viruses in the vaccine
and those circulating viruses can reduce vaccine effectiveness, we know from
past influenza studies that the vaccine can still protect enough to make
illness milder or prevent flu-related complications," Bresee said.
Bresee noted that decisions on the composition of the annual vaccine are
made about nine months before it is made available to the public in the fall,
and it is sometimes hard to know that far in advance which strains will
circulate.
Flu vaccines take months to make.
Bresee also said some resistance is being reported to the antiviral drug
Tamiflu, made by Switzerland's Roche Holding AG and Gilead Sciences Inc
of the United States.
Of the viruses tested in CDC flu labs, 4.5 percent are resistant to the
drug, Bresee said.
Influenza kills an estimated 36,000 American in an average year, and puts 200,000 into the hospital, the CDC said.
Jason - a Lumen
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Research shows that music can be
good for your health. It can relieve stress,
lower blood pressure and stimulate the mind. It also can influence your
mood – energizing you or relaxing you depending on the type of music you play. Because
of this influence, music is readily used as a motivator in exercise. And some companies
have developed technology that takes the motivating power of music to the next
level.
Yamaha recently introduced a
portable music player called Bodibeat. Bodibeat works like a traditional MP3
player allowing the user to download and play music. Plus, it includes enhanced
features not found in other music players. Bodibeat scans your music collection
and plays tunes that correspond with your running or walking speed. No more searching
for a great running song – the player will do it for you. Bodibeat also has a
built-in heart rate monitor and will play songs tohelp you stay around your target
heart rate. For example, if you’re moving too slow, Bodibeat will play songs
with a faster tempo to get your target heart rate up. Or if you’re overexerting
yourself, Bodibeat will choose a song that will slow you down.
Bodibeat sounds like an intelligent and multi-functional music player. I think it’s
neat how it helps to use music as a motivator when exercising. I’d love to hear feedback from an Ignite user that has used this or a similar product.
Justin – A Lumen
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When it comes to making eating and exercise changes, it may sound both simple and overwhelming at the same time. But, breaking it down to manageable pieces can help you get started and keep going. The key is to make small changes so it is easier to stick to them and it feels more like a lifestyle change that will last.
Here are some easy reminders of how to get started with exercise:
● Evaluate your current activity level. Are you getting at least 30 minutes of exercise most days of the week? If not, consider increasing your activity level.
● Develop an exercise program. Talk to your doctor about developing an exercise program tailored to your needs and medical conditions. Your doctor can help determine whether you need any exercise restrictions. Even moderate activity, such as walking, can help.
● Add strength training. Strength training can slow and reverse declines in strength, bone density and muscle mass that occur as you age. It's also helpful in controlling blood pressure. However, if you have high blood pressure, don't do strenuous, prolonged isometric exercises straining of your muscles without moving. Isometrics can significantly increase your blood pressure during exercise and for a short time afterward.
● Don't be a weekend warrior. Trying to squeeze all your exercise in on the weekends to make up for weekday inactivity isn't a good strategy.
Here are some easy reminders of how to start changing your diet:
● Eat at least five servings of fruit and vegetables a day. The fiber will fill you up and you'll get the nutrients and flavors to keep your body satisfied.
● Choose foods from all the different food groups. In addition to getting your fruits and veggies, include whole grains and lean protein at each meal.
● Keep healthy foods on hand. If your kitchen is stocked with healthy choices then you will less tempted to eat something you know you should not.
● Eat when you're hungry. If you're tempted to eat because you're bored, that's your mind telling you to find something else to do.
● Eat a healthy breakfast every day. Breakfast starts your metabolism for the day and gives your body energy first thing in the morning.
Lastly, planning helps you build new habits and keep them. Without planning, you may struggle to figure out how to eat what you should. You can end up not eating what you should or feeling overwhelmed at times. Planning is the answer to making sure you make time for exercise as well.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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This is the last in our three-part series on specific areas of a nutritional label. For the past two weeks we focused on fat and carbohydrates. This week we’re looking at protein. Most of the body – including muscles, skin and the immune system – is made up of protein. If the body doesn't get enough fat and carbohydrates, it can use protein for energy. So it’s important to be sure the foods you eat give you some protein.
On the food label you will not find a daily recommendation for protein. A percent Daily Value (%DV) is required to be listed if a claim is made for protein, such as "high in protein". Otherwise, unless the food is meant for use by infants and children under 4 years old, none is needed. Current scientific evidence indicates that protein intake is not a public health concern for adults and children over 4 years of age.
A healthy diet should comprise of 15-20% of the total calories per day from protein. (See the label below for a sample of a higher protein cold cereal.) Because protein needs vary from person to person due to lean body mass and the level of exercise that someone does, there is not a specific cut-off used on the food label for protein. A sedentary individual needs 1 gram of protein per kilogram of body weight. When a person is an endurance athlete or avid exerciser then his or her protein needs increase to 1.2-1.4 grams per kg of body weight per day. For the most active athlete or power athlete the needs increase to 1.7 grams per kg of body weight per day.
Lastly, remember protein sources can be animal-based (milk, all types of meat, and other dairy foods) or plant-based (nuts, peanut butter, soy, and beans). The animal-based sources can be higher in saturated fat and cholesterol compared to the plant-based sources. When reading food labels, look for protein sources that are low in saturated fat and cholesterol to stay on a heart healthy diet.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
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