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Food & Cooking Community

6 Ways to Switch to Whole Foods

The more we know about nutrition and health, the more it seems we need to eat...

Posted by Elaine Magee, MPH, RD

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29 of 45 found this Tip helpful

3 Replies | ReplyReport This| Share this:6 Ways to Switch to Whole Foods The more we know about nutrition and health, the more it seems we need to eat...

Reply: Herb Garden issues

Maybe you could put your cilantro pot in a more shady spot?

Posted by Elaine Magee, MPH, RD

2 Replies | ReplyReport This| Share this:Herb Garden issues Maybe you could put your cilantro pot in a more shady spot?

How many grams of protein a day is low, medium or ...

The Best of Both Worlds (The Moderate-Balanced Diet) This more moderate,...

Posted by Elaine Magee, MPH, RD

The Best of Both Worlds (The Moderate-Balanced Diet)
This more moderate, balanced way of eating tends not to be studied as a "diet," so there is very little research on this type of diet and weight loss. But what if you took the best part of the high-carb diet and the best part of the high-protein diet—would you have the best of both worlds? In one recent study, a low-fat diet with 25% calories from protein was found to produce a significant reduction in calories and a greater weight and fat loss over a six-month period compared to a low-fat diet with 12% calories from protein (Int J Obes Relat Metab Disord 1999; 23:528-536). That sounds encouraging.

A diet that emphasizes the higher fiber, nutrient-rich carbohydrate foods (whole grains, beans, fruits, vegetables) and the lower fat protein sources (lean meats, fish, skinless poultry, low-fat dairy, and/or vegetable protein sources such as beans, whole grains, nuts, and seeds) and uses some of the more favorable cooking fats (olive oil, canola oil) is possibly the best of both "diet" worlds.

So how many grams of protein is considered low, average or high?

PROTEIN INTAKE AT DIFFERENT CALORIE LEVELS
Energy Intake   Low Protein          Average     High Protein   Very High
(Calories/day)      (10% of Calories)    (15%)      (20%)             (30%)
___________________________________________________________________
1200                    30 grams             45 g                60 g            90 g
2000                    50 grams             75 g                100 g        150 g
3000                    75 grams             112 g             150 g         225 g
[Circulation 2001; 104:1869, AHA Science Advisory, Dietary Protein and Weight Reduction>View Thread

Posted byElaine Magee, MPH, RD

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12 of 20 found this Tip helpful

0 Replies | ReplyReport This| Share this:How many grams of protein a day is low, medium or high? The Best of Both Worlds (The Moderate-Balanced Diet) This more moderate,...

Reply: Oven Fried Foods--The Best of Both Worlds!

Thanks for sharing--this looks great! I like using skinless chicken breast...

Posted by Elaine Magee, MPH, RD

11 Replies | ReplyReport This| Share this:Oven Fried Foods--The Best of Both Worlds! Thanks for sharing--this looks great! I like using skinless chicken breast...

An Indian Spice (Curcumin/Turmeric) That Packs A P...

An Indian Spice That Packs A Protective Punch Curcumin, which gives the...

Posted by Elaine Magee, MPH, RD

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40 of 64 found this Tip helpful

5 Replies | ReplyReport This| Share this:An Indian Spice (Curcumin/Turmeric) That Packs A Protective Punch An Indian Spice That Packs A Protective Punch Curcumin, which gives the...

Soft wheat dinner rolls

My sister asked me to bring some wheat rolls to Easter lunch and the store I...

Posted by Elaine Magee, MPH, RD

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10 of 20 found this Tip helpful

0 Replies | ReplyReport This| Share this:Soft wheat dinner rolls My sister asked me to bring some wheat rolls to Easter lunch and the store I...

Switch to half whole wheat flour when baking! It's...

One of the 10 "heart smart" Cooking Commandments from my new book (TELL ME...

Posted by Elaine Magee, MPH, RD

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23 of 33 found this Tip helpful

2 Replies | ReplyReport This| Share this:Switch to half whole wheat flour when baking! It's a sure thing. One of the 10 "heart smart" Cooking Commandments from my new book (TELL ME...

Oven Fried Foods--The Best of Both Worlds!

After twenty years of lightening recipes I've found (with a few...

Posted by Elaine Magee, MPH, RD

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55 of 75 found this Tip helpful

11 Replies | ReplyReport This| Share this:Oven Fried Foods--The Best of Both Worlds! After twenty years of lightening recipes I've found (with a few...

How to be heart smart about cheese

Yes, it's true...cheese is a a source of fat, cholesterol and more...

Posted by Elaine Magee, MPH, RD

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42 of 70 found this Tip helpful

0 Replies | ReplyReport This| Share this:How to be heart smart about cheese Yes, it's true...cheese is a a source of fat, cholesterol and more...

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