Theoretically,
most people require one gram of protein per kilogram of body weight ...every day. What does that mean? Well...first
let us translate your weight from pounds into kilograms.
Let's say you weigh 135 pounds
Divide by 2.2 to get your weight
in kilograms ~ 135 pounds divided by 2.2 = 61.4
kilograms
Your protein needs would then be
[roughly] 61.4 grams per day of protein
You can divide your total daily
protein intake evenly throughout your day.
One 3 ounce portion every 3-5
hours should do the trick to help stabilize blood sugars.
In general, one ounce of protein
= one egg, which provides roughly seven grams of protein.
Read food labels for
specifics on protein content ...per serving.
Trying
to stay awake? Remember these two key points:
1. Protein assists you in focusing on mental tasks.
Eat most of your protein during the hours of noon to 5:00 pm, to maintain
mental productivity throughout your work day. However, if
you must stay up all night, eat protein during your graveyard shift to help
you stay awake.
2.Protein slows down the absorption of
carbohydrate and balances blood sugars over time.
To manage blood sugars throughout the afternoon, or throughout your shift,
include protein with wholesome carbohydrate-rich foods [i.e., fiber-rich breads,
brown rice, potatoes with the skin]. Over-dosing on any kind of carbohydrates induces sleepiness.
Consume plenty
of green vegetables throughout the day, which are inherently low glycemic, to stabilize blood sugars
and keep you performing at your best.
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Healthy People TV ...you can give any amount you wish. I deeply
appreciate your support of my work. Thank YOU!!! ~ Helene Berk, M.Ed.,
R.D.