Chapter 7. Protein

How many Calories did you consume from protein?

HintLook at your grid above. How many grams of protein did you consume? Multiply that number by the number of calories in one gram of protein.

What is the acceptable macronutrient distribution range (AMDR) for protein (in terms of percent of calories)?

HintRefer to your book or to the targets listed on the SuperTracker website to find this answer.

Was your protein intake within the AMDR for protein?

HintLook at your grid above. Was your percent of calories from protein between 10 and 35%?

There are two separate protein recommendations: the Acceptable Macronutrient Distribution Range (AMDR) and the Recommended Daily Allowance (RDA) in grams. The RDA for protein is 0.8 grams of protein per kilogram of body weight per day. Answer the questions below to calculate your RDA for protein.

What is your weight in kilograms?

HintHow many pounds are in a kilogram? Divide your weight in pounds by that number.

There are two separate protein recommendations: the Acceptable Macronutrient Distribution Range (AMDR) and the Recommended Daily Allowance (RDA) in grams. The RDA for protein is 0.8 grams of protein per kilogram of body weight per day. Answer the questions below to calculate your RDA for protein.

What is your RDA for protein, in terms of grams per day?

HintMultiply your weight in kilograms by the RDA for grams of protein per kilogram of body weight per day.

There are two separate protein recommendations: the Acceptable Macronutrient Distribution Range (AMDR) and the Recommended Daily Allowance (RDA) in grams. The RDA for protein is 0.8 grams of protein per kilogram of body weight per day. Answer the questions below to calculate your RDA for protein.

What percentage of your RDA for protein did you consume?

HintDivide your protein intake in grams by the RDA you calculated in the last problem and then multiply by 100.

There are two separate protein recommendations: the percent of calories from protein and the Recommended Daily Allowance (RDA) in grams. The RDA for protein is 0.8 grams of protein per kilogram of body weight per day. Answer the questions below to calculate your RDA for protein.

How many grams of protein per kilogram of your body weight did you consume?

HintDivide your protein intake in grams by your weight in kilograms.

Did you consume more or less protein than recommended? Suggest two ways you could change your diet to move your intake closer to the recommendation.

Do you follow a vegetarian or vegan diet? If so, explain your strategy for consuming sufficient protein. If not, list two ways that you could make your diet more plant-based while consuming sufficient protein and essential nutrients.

What are two potential dietary implications associated with excessive protein intake and how might these implications affect health risk? How can those risks be mitigated by replacing some animal protein with vegetable protein?

Complete protein foods (such as meat, fish, dairy, eggs, and soy) contain all nine essential amino acids in amounts and proportions needed for protein synthesis. Incomplete protein foods (such as beans and most grains) are missing or low in one or more essential amino acid. List one complete and one incomplete protein food that you consumed.

Some combinations of incomplete protein foods contain all nine essential amino acids and are considered complementary protein foods. One example of a complementary combination is peanut butter and whole-wheat bread. How can complementary protein foods help you meet your protein requirements?