Nutrition Hotline
PLANNING MENUS
By Suzanne Havala, MS, RD
QUESTION: I am a vegetarian who is interested in planning healthy menus using the lacto-ovo approach. I've analyzed a Laurel's Kitchen day's menu and find that protein is 70 grams and calories are only at 1,750. This is way off for a healthy woman of 40 years, active, 127 pounds, and 5'6". How do I get more calories without increasing my protein intake to a dangerously high level?
ANSWER: In the example you described above, about 16% of the calories come from protein. That's about the amount traditionally recommended by nutritionists. But as you may know, recommendations for protein intake in this country are very generous, with a large "fudge factor" worked in. Many people may do well with less protein than this — not only be-cause excess protein can be problematic in itself, but also because much of that protein may be ac-companied by large amounts of fat.
People's calorie needs vary, depending upon several factors. The calorie content of the diet you have described could actually be appropriate for a woman with the specifications you have listed above. However, you are right to suggest that if the calorie intake were to be increased to more than 1,750 calories, there would be no need for more protein in the diet than the 70 grams that it already provides (The Recommended Dietary Allowance for protein for the "reference woman" is 50 grams/day).
If you wanted to boost your calorie intake while holding your protein intake to a moderate level, your best bet would probably be to add some extra fruit to your diet first. A large banana has about 150 calories, and a large apple contains about 100 calories. An eight-ounce glass of orange juice is a quick way to get another 100 calories — and fruit has almost no protein. Extra servings of vegetables might be your next step if you wanted even more calories.
In general, the really concentrated sources of protein are animal products such as meats and dairy foods (cheese and milk, for instance). Seeds, nuts, legumes, and soy products such as tofu, tempeh, and processed soy foods also contain large amounts of protein. However, a growing body of research indicates that excess animal protein — not vegetable protein — may be associated with increased risks for some degenerative diseases such as heart disease and cancer. In keeping protein intakes down to moderate levels, then, it may be best for lacto-ovo vegetarians to think about reducing the amounts of dairy products and eggs that they may be eating.
For more information see: Schardt, D. The problem with protein. Nutrition Action Health-letter, volume 20, number 5, June, 1993. (Send a SASE and $1.50 to CSPI, Suite 300, 1875 Connecticut Ave., N.W., Washington, DC 20009-5728, Attn: Protein reprint).
In a nutshell: The best way to make sure that you get the nutrition you need without getting excess is to:
- get enough calories to meet your energy needs;
- eat a variety of fruits, vege-tables, whole grains, and legumes;
- limit fatty or greasy foods, and limit added fats such as oil and salad dressings;
- if you use animal products, such as eggs and dairy foods, make them no more than a minor part of your meals — a condiment, rather than a main ingredient; and
- limit sweets and other "empty-calorie" foods.
