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Below is an excerpt from
Part Two of
The 2004 Multi-Diet
by Anderson A. Anonymous, M.D., Ph.D.
Table 16: Your Protein Food Requirement |
| Food |
Your protein need in grams
(from Table 14) |
Amount of protein per oz in this food |
No. of ounces of this food you need. |
| Shrimp |
_____ g |
÷ 5.9 |
= _____ oz |
| Lobster (Northern) |
_____ g |
÷ 5.8 |
= _____ oz |
| Crab (Alaska King) |
_____ g |
÷ 5.5 |
= _____ oz |
| Scallop |
_____ g |
÷ 4.8 |
= _____ oz |
| Tuna (canned) |
_____ g |
÷ 6.7 |
= _____ oz |
| Chicken (boneless) |
_____ g |
÷ 7.8 |
= _____ oz |
| Cottage Cheese (2%) |
_____ g |
÷ 3.9 |
= _____ oz |
| Beef (xtra lean) |
_____ g |
÷ 8.5 |
= _____ oz |
| Salmon (canned) |
_____ g |
÷ 5.6 |
= _____ oz |
| Milk (non-fat) |
_____ g |
÷ 8.4 |
= _____ cups |
| Egg (1 jumbo) |
_____ g |
÷ 8.1 |
= _____ eggs |
| Ham (canned) |
_____ g |
÷ 4.6 |
= _____ oz |
| Notes: Weight of food is after
cooking. Foods higher in the table have more protein per Calorie than
those lower down. 1 oz. = 28 grams. (Data is from the USDA
Nutrient Database for Standard Reference.)
The amounts of the protein foods you calculate above are likely to be in
the range of 12-16 oz per day. We know that this may seem high to you.
But remember that these amounts are for the whole day.
As a reasonable comparison, please consider that many people routinely eat
two eggs (5 oz) for breakfast, a 6-oz hamburger for lunch, and a smallish
(8-oz) piece of fish for dinner. This equals 19 oz of high protein food. That
easily puts them into the same range for total amounts of protein food that
you are likely to have calculated above.
|
| Table 17: Your Calories from Protein Foods |
| Food |
Your Amount (in oz) |
Energy (Kcal) |
No. Kcal in this amount |
| Shrimp |
_____ oz |
28.0 |
= ______ |
| Lobster (Northern) |
_____ oz |
27.8 |
= ______ |
| Crab (Alaska King) |
_____ oz |
27.5 |
= ______ |
| Scallop |
_____ oz |
24.9 |
= ______ |
| Tuna (canned) |
_____ oz |
36.3 |
= ______ |
| Chicken (boneless) |
_____ oz |
50.6 |
= ______ |
| Cottage Cheese (2%) |
_____ oz |
25.3 |
= ______ |
| Beef (xtra lean) |
_____ oz |
56.9 |
= ______ |
| Salmon (canned) |
_____ oz |
39.4 |
= ______ |
| Milk (non-fat) 1 cup |
_____ |
85.8 |
= ______ |
| Egg (1 jumbo) |
_____ |
96.9 |
= ______ |
| Ham (canned) |
_____ oz |
67.8 |
= ______ |
| (Data is from the USDA Nutrient Database for Standard
Reference.) |
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