How does your average protein intake compare with the RDA for your age and gender? Discuss the risks associated with overconsumption and underconsumption of protein.

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Protein Intake Assignment: 

Equations to Use for This Assignment (Use your own intake amounts.  Those used here are examples, only.)

Note:   indicates multiplication

Calories from Protein: 

(Grams of Protein) * (4 calories per gram) = Calories from Protein

88 g Protein * 4 calories per gram = 352 calories from Protein

% of Total Calories from Protein:

Calories from Protein/Total Daily Calories = X
(X) * (100) = % of Total Calories from Protein

352 calories from Protein/1845 Total Calories = .190

.190 * 100 = 19.0% of Calories from Protein

Answer the following questions.  Remember to show all your calculations and indicate units after every number. 

Based on your three-day average, how many grams of protein do you consume daily?
How many calories does this represent?

What percent of your average calorie intake was contributed by proteins?

The World Health Organization (WHO) recommends between 10 to 15 percent of our total calories be supplied by protein. How does your protein intake compare with this recommendation?   Explain, using examples, how you currently meet this recommendation or how you could alter your diet to meet this recommendation.

What specific foods could you reduce (or increase), and what foods would you use to replace those foods, to bring your total protein intake within the recommended range?

How does your average protein intake compare with the RDA for your age and gender? Discuss the risks associated with overconsumption and underconsumption of protein.

Explain the advantages and limitations of consuming legumes as protein sources. Identify the vitamins and minerals found in legumes but not in meat.

What other characteristics do legumes have that meats do not?  Are the major sources of protein in your diet plant based or animal based?  Would plant based proteins have less environmental impact?  Why or why not?

Are high protein/low carbohydrate diets safe?  Why or why not?  What did you decide?  Support your claims/position with scientifically supported research using proper citations.

Considering what you have learned about protein, what is your opinion of protein supplements?  Defend your answer.

As your text points out, there are health benefits to vegetarian diets. However, certain types of vegetarian diets can pose health risks. What are those risks, and how can they be avoided?

What are complementary proteins? Give three examples of how several foods can be combined to yield complementary proteins.

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