Forums: September 2011 Kickstart Forum: Protein
Created on: 09/10/11 04:30 AM Views: 669 Replies: 3
sparkledee Joined: 09/04/11 Posts: 48	Calcium Posted Saturday, September 10, 2011 at 4:30 AM Hi, Can someone tell me how to get in 1200 mg of calcium a day and perhaps list a one day meal plan with the foods needed. I'm 54 and doubt I'm getting in enough calcium and that worries me. I hate to add another pill to my daily dose - even another vitamin. I am taking a NewChapter Organics "perfect energy" whole foods multi vitamin (not sure if I really need this one), and noticed the calcium is from algae and only 20mg. I ask about this because I've eaten everything vegan this week EXCEPT I haven't given up my Fage 0 percent fat Greek yogurt. I worry about protein and calcium! The meals seem so skimpy and I'm trying to lose weight so don't want to add too many more calories to my diet. Any suggestions would ge greatly appreciated!
	Edited 09/10/11 4:46 AM Quote | Send PM | Link | Top | Bottom
Bugsmom Joined: 09/13/10 Posts: 2072	RE: Protein Posted Saturday, September 10, 2011 at 8:58 AM "Enough" calcium is an interesting question. Standard medical recommendation is 1200 mg/day (I'm almost 51 so I'm hearing the same from my dr). HOWEVER, a plant-strong way of eating has LOTS of calcium in it. The main pcrm.org website has info about this and other nutrient questions (scroll down to the lower right and there's a link). Here's a sampling: 5. How do I get enough calcium on a vegan or vegetarian diet? What about osteoporosis? By eating calcium-rich vegetarian foods, including leafy green vegetables such as broccoli and kale, white beans, fortified soymilks and juices, and a variety of fruits and vegetables, you can obtain all the calcium your body needs. But keeping your bones strong and avoiding osteoporosis depends on more than calcium intake—you also need to keep calcium in your bones. Exercise and vitamin D help keep the calcium in your bones, while animal protein, excess salt and caffeine, and tobacco can cause calcium loss. http://pcrm.org/health/diets/vsk/vegetarian-starter-kit-calcium --Deb R
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Bugsmom Joined: 09/13/10 Posts: 2072	RE: Protein Posted Saturday, September 10, 2011 at 9:08 AM Also, the average American has a totally out of proportion view of how much protein is "enough" and what foods contain protein. We automatically think "animal" = protein. And, we think we need protein all the time, every meal, all day. A bigger problem for most people is that too much protein can be a strain on the body because it has to be removed somehow. But, not only beans and nuts contain plant protein, many grains do as well. Quinoa is a power house of protein. 1 cup of dry quinoa (which is about 2 cups cooked) can supply about HALF the daily protein for an 'average' 50 year old woman. Add in other beans, grains, etc. and you'll easily reach the 40-50 grams of protein per day. Even plain old oatmeal has protein in it (5 grams per typical serving - that's 10% or more of RDA right there). Most of the kickstart daily menus are designed to provide adequate protein, calcium, and other nutrients (they are designed by doctors and dieticians/nutritionists after all). They really aren't 'skimpy' if you eat what you need - not more, and definitely not less. --Deb R
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Susan Levin Joined: 12/26/09 Posts: 1191	RE: Protein Posted Saturday, September 10, 2011 at 9:27 AM Great question. Anyone who does not get enough calcium is at risk for bone fractures. The million dollar question is, "What is enough?" The recommendation is set high to cover the needs of almost all Americans no matter what the situation. As stated in the American Dietetic Association's position paper on vegan and vegetarian diets, "...the fracture rates of the vegans who consumed over 525 mg calcium/day were not different from the fracture rates in omnivores." It goes on to say, "Other factors associated with a vegetarian [vegan] diet, such as fruit and vegetable consumption, soy intake, and intake of vitamin K-rich leafy greens must be considered when examining bone health." Also important is vitamin D (sunshine) and exercise for bone health. Using fortified foods like nondairy milks is an easy way to get more calcium in the diet. While it is not the most absorbable form of calcium (like cow's milk, about 1/3 of the calcium is absorbed), it has a lot of calcium per serving. Here is a list of servings of good calcium sources that I got from a new book called Vegan for Life written by two well-respected registered dietitians: 1/2 cup fortified plant milk (250-300 mg - check label) 1/2 cup cooked collards (133 mg) 1/2 cup calciium-set tofu (150-300 mg - check label) 1/2 cup dried figs (120 mg) 1 Tbs blackstrap molasses (80 mg) If I had only the above servings in a day, I would be getting about 900 mg of calcium - probably more than a healthy person needs. And these are by no means the only sources, but I just wanted to give you an idea. If I made a dish with navy beans, sweet potatoes, and quinoa and only had one serving, that would be another 120 mg of calcium. If I had an orange, that would another 60 mg. As you can see, variety in the diet is very beneficial. Not only are you getting calcium, you are getting all of those other nutrients that are certainly just as beneficial to the bones and are highly available in fruits and vegetables. If you don't eat much, or eat a very limited diet, then one should consider a supplement for a variety of nutrients that may be missing. Again, this is good advice for anyone, not just people eating a vegan diet. Susan Levin, MS, RD PCRM Director of Nutrition Education
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