Welcome to the first installment of From the Dietitian’s Desk! It has been a joy receiving and reading your submissions, and while I wish I could address all your questions at once, we’ll take it in stride. I’m thrilled to kick things off.
In this inaugural column, we’ll start with the basics of nutrition—specifically, macronutrients. As we progress through future issues, we’ll delve deeper into assorted topics to enhance our understanding of food and health with topics like supplements, navigating eating challenges, balancing meals, gut health, and more.
This column is designed to be a learning space where we can explore nutrition together, all while keeping it fun and informative. I’m excited to share this journey with you and look forward to answering your questions!
Note: some questions have been combined and/or edited for clarity.
Q: What is the recommended daily intake of protein, and as a vegetarian how can I ensure I’m getting adequate amounts?
A: There’s certainly a range of protein intake levels across the nutrition spectrum, be it for gym gains, weight loss, satiety, or simply ensuring ample consumption for our plant-forward and plant-based counterparts.
Ensuring adequate protein intake as a vegetarian is essential for overall health and well-being. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight for the average adult. However, individual protein needs can vary based on factors such as age, activity level, and specific health goals. For those engaged in regular physical activity or aiming for muscle maintenance or growth, protein needs may be higher, potentially ranging from 1.2 to 2.0 grams per kilogram, although this again varies by intensity of exercise.
To meet your protein needs as a vegetarian, consider incorporating a variety of plant-based protein sources at the same meal. Foods such as legumes (beans, lentils, and chickpeas), nuts and seeds, tofu and tempeh, whole grains (quinoa, farro, and whole wheat products), and dairy or dairy alternatives can contribute significantly to your protein intake. (If you’re strictly vegan, soy-based dairy is my recommendation.)
Combining different protein sources throughout the day can also enhance the overall quality of your protein by providing a full amino acid profile. A complete amino acid profile is crucial for maintaining overall health, especially when it comes to building and repairing tissues, supporting your immune system, and producing hormones and enzymes. Without them, you may experience fatigue, weakened immunity, or even muscle loss over time. For those following a vegetarian or vegan diet, combining different plant proteins throughout the day—like beans with rice—can help fill in any gaps.
For example, a meal including quinoa (a complete protein), black beans, and mixed vegetables can deliver a well-rounded nutritional profile. It can be beneficial to keep track of your protein intake using apps or food diaries, particularly if you’re adjusting to a vegetarian lifestyle or are trying to achieve specific physique goals.
Through it all, though, if you’re concerned about meeting your individualized protein requirements, consulting with a registered dietitian can provide personalized guidance based on your unique dietary needs and preferences.
Q: Are carbs bad for you, and what are “good” carbs?
A: Let’s clear the air: no food is inherently “bad,” and it’s essential to avoid placing moral values on what we eat. Carbohydrates are a vital macronutrient that serves as the body’s primary source of energy. While some people may label carbs as bad, it’s crucial to recognize that the type of carbohydrates you choose makes a significant difference.
“Good” carbs typically refer to complex carbohydrates found in whole grains, legumes, vegetables, and fruits. These foods are rich in fiber, vitamins, and minerals, providing sustained energy and supporting overall health. On the flip side, refined carbohydrates—like those found in sugary snacks and white bread—can lead to quick spikes and drops in blood sugar levels, which is where the negative reputation often comes from.
Q: Is fruit good for you, or is it just sugar?
A: OK, now let’s talk about fruit! Fruit falls within the carbohydrate bracket and does contain natural sugars, but that doesn’t mean it’s harmful. The sugars in fruit come packed with fiber, vitamins, and antioxidants, making them an excellent choice for a healthy diet. So, while fruit does have sugar, it’s not the enemy; it’s the processed sugars in candies and sodas that we should be wary of. As with everything, moderation is key. Enjoy your fruits, and remember, a well-balanced diet can accommodate all food types without guilt!
That’s all for this first issue! Be sure to come back next month for more insights and answers to your questions. You can also submit questions using this form. Until then, remember to keep exploring and enjoying your food journey, and remember, you can always find helpful insights and answers right here, From the Dietitian’s Desk!