'proper' %s of protein/carbs/fat

Sarah,

I'm not an expert on protein, however Harvard says: "Too little
protein is clearly a problem. What about too much? The digestion of
protein releases acids that the body usually neutralizes with calcium
and other buffering agents in the blood. Eating lots of protein, such
as the amounts recommended in the so-called no-carb diets, requires
lots of calcium. Some of this may be pulled from bone. Following a
high-protein diet for a few weeks probably won't have much effect on
bone strength. Doing it for a long time, though, could weaken bone. In
the Nurses' Health Study, for example, women who ate more than 95
grams of protein a day were 20 percent more likely to have broken a
wrist over a 12-year period when compared to those who ate an average
amount of protein (less than 68 grams a day).(2) While more research
is clearly needed to define the optimal amount of daily protein, these
results suggest that high-protein diets should be used with caution,
if at all." See http://www.hsph.harvard.edu/nutritio...e/protein.html



Sarah Jane wrote in message ...
In Brad Sheppard wrote:

Some caveats: 1) over 70 grams of protein daily strains your kidneys.


Only if you have preexisting kidney problems.

On 3 Jan 2004 10:11:57 -0800, (Brad
Sheppard) wrote:

Sarah,

I'm not an expert on protein, however Harvard says: "Too little
protein is clearly a problem. What about too much? The digestion of
protein releases acids that the body usually neutralizes with calcium
and other buffering agents in the blood. Eating lots of protein, such
as the amounts recommended in the so-called no-carb diets, requires
lots of calcium. Some of this may be pulled from bone. Following a
high-protein diet for a few weeks probably won't have much effect on
bone strength. Doing it for a long time, though, could weaken bone. In
the Nurses' Health Study, for example, women who ate more than 95
grams of protein a day were 20 percent more likely to have broken a
wrist over a 12-year period when compared to those who ate an average
amount of protein (less than 68 grams a day).(2) While more research
is clearly needed to define the optimal amount of daily protein, these
results suggest that high-protein diets should be used with caution,
if at all." See http://www.hsph.harvard.edu/nutritio...e/protein.html


Interesting. I do eat a lot of protein, but also quite a lot of
calcium.

Chris

"MH" wrote in message
...

"Chris Braun" wrote in message
...
On Sat, 03 Jan 2004 15:50:14 GMT, "MH"
wrote:

Personally, I feel better when I do not over load on protein. Around
15-20%
is perfect for me.

Interesintg -- you and a few others have mentioned this recently but
I've never heard it before. I'm curious -- in what way does eating
more protein make you feel worse? I think I feel better when I eat
more of it. Anyway, I know when I'm hungry protein tends to be what I
want first.

Chris

I think the differences in each of us are interesting. I feel like a slug
if
I eat too much protein. I also don't feel well if I don't get at least 4-5
servings of fruits & veggies daily, especially fruit. It gives me energy.
I
always have a piece of fruit around 10am. If I forget it, or don't get it,
I
don't have the *zip* I usually do.

Martha


I have been craving protein lately, but if I overdo it I feel pretty crappy.
I haven't been using my protein shakes as much, instead I've been eating
small amounts of turkey, chicken, or tuna with fruit or vegetables a few
times a day. I've also been craving yogurt and sometimes cottage cheese,
but no other dairy. I eat at least 8 servings of fruits and vegetables a
day. I have to get in my banana first thing in the morning before working
out and my mid-morning fruit snack too. Surprisingly, I'm still getting a
fair amount of carbs even though I haven't been eating any bread, rice, or
pasta. I do eat one or two low-carb whole wheat tortillas (high fiber & low
calorie) a day.

Jenn

"MH" wrote in message
...
I also don't feel well if I don't get at least 4-5
servings of fruits & veggies daily, especially fruit. It gives me energy.
I always have a piece of fruit around 10am. If I forget it, or don't get it,
I don't have the *zip* I usually do.

I wonder if that's because of the carb content -- or does it have to
be fruit? Would you get the same pick-up from, say, a piece of toast
with jam or some such? Carbs in general are good sources of quick
energy. I'm wondering if fruit has properties beyond that. (I mean,
I know it has additional nutrients, but I don't know how they
translate into how you feel upon eating it.)

Chris

"Chris Braun" wrote in message
...
"MH" wrote in message
...
I also don't feel well if I don't get at least 4-5
servings of fruits & veggies daily, especially fruit. It gives me
energy.
I always have a piece of fruit around 10am. If I forget it, or don't get
it,
I don't have the *zip* I usually do.

I wonder if that's because of the carb content -- or does it have to
be fruit? Would you get the same pick-up from, say, a piece of toast
with jam or some such? Carbs in general are good sources of quick
energy. I'm wondering if fruit has properties beyond that. (I mean,
I know it has additional nutrients, but I don't know how they
translate into how you feel upon eating it.)

Chris

Maybe, but I LOVE fruit! Besides, toast and jam doesn't have the vitamins
fruit has. Take mango, it's filled with vitamins and anti-oxidants. Delish!

For my mid-morning snack today, I made myself this Nepalese treat:

AAM LHASSI

1 cup diced fresh mango
1 orange
1 tablespoon honey
1 cup milk (I used nonfat, worked great)
1 pinch rose petals, optional (if you can find them at your health food
store)

Blend in blender. Enjoy! Yumm....

Martha

In Brad Sheppard wrote:
Sarah,

I'm not an expert on protein, however Harvard says: "Too little
protein is clearly a problem. What about too much? The digestion of
protein releases acids that the body usually neutralizes with calcium
and other buffering agents in the blood. Eating lots of protein, such
as the amounts recommended in the so-called no-carb diets, requires
lots of calcium. Some of this may be pulled from bone. Following a
high-protein diet for a few weeks probably won't have much effect on
bone strength. Doing it for a long time, though, could weaken bone. In
the Nurses' Health Study, for example, women who ate more than 95
grams of protein a day were 20 percent more likely to have broken a
wrist over a 12-year period when compared to those who ate an average
amount of protein (less than 68 grams a day).

For one thing, this has nothing to do with your statement about kidneys.
For another, the research I've seen suggests that while higher protein
intake increases calcium excretion (which is not exactly pulled from the
bone), it also increases calcium absorption in the gut. It's only a
problem if calcium intake is very low, or if the protein intake is
ridiculously high (several hundred grams a day). Also, there's no reason
a person on a high-protein diet can't take calcium supplements, and many
do. It just doesn't make much sense to say that people shouldn't consume
more than 70 grams of protein a day just because it depletes calcium -
the calcium can be easily replaced.

The conclusions drawn from the Nurses' Study assume causation from a
correlation. There are too many confounds to make such assumptions. It
may be that the women who consumed more protein were simply eating more
overall, and were overfat and in poor physical condition. It may be that
they ate crappy diets that provided very little calcium. One cannot
simply assume that the higher protein intake per se contributed to the
broken wrists.

(2) While more research
is clearly needed to define the optimal amount of daily protein, these
results suggest that high-protein diets should be used with caution,
if at all."

Fine, use with caution, i.e. take a calcium supplement.

See http://www.hsph.harvard.edu/nutritionsource/protein.
html



Sarah Jane wrote in message news:20040102174131859-
...
In Brad Sheppard
wrote:

Some caveats: 1) over 70 grams of protein daily strains your
kidneys.

Only if you have preexisting kidney problems.

On Sat, 03 Jan 2004 20:18:20 GMT, "MH"
wrote:

Maybe, but I LOVE fruit! Besides, toast and jam doesn't have the vitamins
fruit has. Take mango, it's filled with vitamins and anti-oxidants. Delish!

For my mid-morning snack today, I made myself this Nepalese treat:

AAM LHASSI

1 cup diced fresh mango
1 orange
1 tablespoon honey
1 cup milk (I used nonfat, worked great)
1 pinch rose petals, optional (if you can find them at your health food
store)

Blend in blender. Enjoy! Yumm....

Martha


Sounds good. I don't know if one can get fresh mangos in Virginia at
this time of year -- but then, I've never tried.

Chris

Good points, however the Harvard School of Public Health still
recommends caution regarding high protein intake. Personally I eat
20% of calories as protein (also the US norm) - 480 calories or 120
grams - well over the 70 gram amount. That's without eating any
protein supplements, and no meat except for fish. If I also added
protein supplements I'd be way over the top.


Sarah Jane wrote in message ...
In Brad Sheppard wrote:
Sarah,

I'm not an expert on protein, however Harvard says: "Too little
protein is clearly a problem. What about too much? The digestion of
protein releases acids that the body usually neutralizes with calcium
and other buffering agents in the blood. Eating lots of protein, such
as the amounts recommended in the so-called no-carb diets, requires
lots of calcium. Some of this may be pulled from bone. Following a
high-protein diet for a few weeks probably won't have much effect on
bone strength. Doing it for a long time, though, could weaken bone. In
the Nurses' Health Study, for example, women who ate more than 95
grams of protein a day were 20 percent more likely to have broken a
wrist over a 12-year period when compared to those who ate an average
amount of protein (less than 68 grams a day).

For one thing, this has nothing to do with your statement about kidneys.
For another, the research I've seen suggests that while higher protein
intake increases calcium excretion (which is not exactly pulled from the
bone), it also increases calcium absorption in the gut. It's only a
problem if calcium intake is very low, or if the protein intake is
ridiculously high (several hundred grams a day). Also, there's no reason
a person on a high-protein diet can't take calcium supplements, and many
do. It just doesn't make much sense to say that people shouldn't consume
more than 70 grams of protein a day just because it depletes calcium -
the calcium can be easily replaced.

The conclusions drawn from the Nurses' Study assume causation from a
correlation. There are too many confounds to make such assumptions. It
may be that the women who consumed more protein were simply eating more
overall, and were overfat and in poor physical condition. It may be that
they ate crappy diets that provided very little calcium. One cannot
simply assume that the higher protein intake per se contributed to the
broken wrists.

(2) While more research
is clearly needed to define the optimal amount of daily protein, these
results suggest that high-protein diets should be used with caution,
if at all."

Fine, use with caution, i.e. take a calcium supplement.

See http://www.hsph.harvard.edu/nutritionsource/protein.
html



Sarah Jane wrote in message news:20040102174131859-
...
In Brad Sheppard
wrote:

Some caveats: 1) over 70 grams of protein daily strains your
kidneys.

Only if you have preexisting kidney problems.

I try to get about 40-50% of my calories from protein... I have been
working out with weights allot and find that I have more energy for it when
eating more protein. If I eat too many carbs, it causes me to crave them
too much.

--
Email me at:
perpleglow(AT)comcast.net
http://community.webshots.com/user/perpleglow


"lolo" wrote in message
om...
I would like to know the recommended %s of each. I've heard 30,40,30
and 40,30,30. TIA

"Chris Braun" wrote in message
...
On Sat, 03 Jan 2004 20:18:20 GMT, "MH"
wrote:

Maybe, but I LOVE fruit! Besides, toast and jam doesn't have the vitamins
fruit has. Take mango, it's filled with vitamins and anti-oxidants.
Delish!

For my mid-morning snack today, I made myself this Nepalese treat:

AAM LHASSI

1 cup diced fresh mango
1 orange
1 tablespoon honey
1 cup milk (I used nonfat, worked great)
1 pinch rose petals, optional (if you can find them at your health food
store)

Blend in blender. Enjoy! Yumm....

Martha


Sounds good. I don't know if one can get fresh mangos in Virginia at
this time of year -- but then, I've never tried.

Chris

If you have any ethnic markets, their prices are usually better and
sometimes the produce is better quality.

Martha