Posted: March 2nd, 2022
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Learning Goal: I’m working on a nutrition question and need a sample draft to help me learn.For this part, we will focus on the quantity and quality of foods containing protein in your regular eating patterns.Protein is an essential macronutrient and the current prized ingredient for food manufacturers and consumers. We eat it in bars, beverages, powders. We also consume protein from natural food sources; plants and animals. Most of us exceed the RDA for protein and in the recently revised Dietary Guidelines, teenage boys and adult men were urged to reduce overall intake of protein foods. For more information, read “Can you get too much protein?” (Links to an external site.)What options are there to optimize protein intake? This week you will be able to try a new way to improve your protein intake. Read the two options and select the one that you would like to try. It should be different than what you currently do, even if it is a small change. Structured Meal PlanSpacing protein intake throughout the day relies on distributing high-quality protein in meals and snacks. It does not emphasize plant-based protein nor is the goal low protein. This requires planning your food intake between at least three meals and one or two snacks. Eating breakfast and having 20-30 grams of protein can reduce late night snacking which is generally higher in empty calorie foods. Some studies have found that breakfast skipping can lead to weight gain. Learn more on how much protein you need on How to Calculate Your Protein Needs (Links to an external site.).
Watch this video by Heather Leidy, PhD researcher on “Protein for Breakfast” (time 3:15)Plant-based or Vegetarian DietAnother way is to improve your protein intake is to switch to a plant-based diet.
Plant-based diets have a number of health benefits! Yet, the types of plant foods and their sources are also important. Please watch this short Healthline video “Whole-Foods, Plant-Based Diet Beginner’s Guide (Links to an external site.)” (Links to an external site.) (5 minutes)Choosing a plant-based diet can have a positive effect on weight, heart disease, cancer, blood pressure and our environment. A plant-based diet may also positively influence our environment. As the video explained, that doesn’t mean a plant-based burger is necessarily better. They are ultra-process foods and there is a lack of studies on the benefits or risks of these products (World Health Org Factsheet: how can we tell if plant-based products are healthy? (Links to an external site.))This week follow one of these diets for 2-3 days. It can be the (A) structured meal plan that includes three meals per day or the (B) plant-based diet.A. Follow a meal plan that includes protein evenly spaced throughout the day including breakfast. Aim for 20 grams of protein at all three meals. Use these meal plans for tips and inspiration on how to vary your protein (Links to an external site.). Then search for high protein meals and snacks using whole, minimally processed foods that do not rely on bars and protein shakes. After implementing this diet change use use MyFitnessPal or simply Google for a nutrition facts label or the USDA Food Database (Links to an external site.) to input one of the days you followed this eating plan.
Follow a plant-based or vegetarian diet. Use these resources for tips and inspiration: Vegetarian Tip Sheet (Links to an external site.)and Meatless Mondays (Links to an external site.) website. Please do not include ultra-processed foods. After implementing this diet change use MyFitnessPal or simply Google for a nutrition facts label or the USDA Food Database (Links to an external site.) to input one of the days you followed this eating plan.
For this part, answer the following questions.Comment on your experience this week. What made this change easy or difficult? Describe your specific challenges or triumphs.
Based on how you felt after trying this new diet plan, would you follow a vegetarian or structured meal plan diet long-term? Why?
Did you meet your RDA for protein? The Recommended Dietary Allowance, RDA, for protein is 0.8 grams of protein per kilogram of body weight. Share specific data (Links to an external site.)of your protein intake for two days. (Include X grams of protein you need with a list of your main protein sources and grams consumed).
Optional: Share a recipe or recipe website that you would recommend to others in the class.
Keep in mind… Your answer should be at least 200 words.
Requirements: 1 page
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