Families With Food Allergies

How much protein do we need?
What are the protein alternatives?

If you have an allergy to one or more protein sources, one of your concerns is probably ensuring that you meet your daily protein requirement. Fortunately your body does not need a tremendous amount of protein daily and you will be surprised how easily it can be to get your daily protein in. Your body's protein needs are generally easily met with plant or animal sources only or a combination of both. Foods like meat, dairy products, seafood, legumes, and some grains are the richest sources of protein however most foods, even green vegetables such as broccoli and cabbage, contain at least a small amount of protein.

SO HOW MUCH PROTEIN DO WE NEED?
The average adult female body needs about four to six ounces daily, while the average male adult body needs six to eight ounces daily. This equates to 45 grams for women and 55 grams for men. If you eat a sufficient number of calories daily, your daily food intake would generally provide adequate protein. In fact most people meet and even exceed their protein needs without even thinking about it.

WHAT ABOUT PROTEIN ALTERNATIVES?
When you are faced with a protein allergy, you have to turn to some of the many protein alternatives to help meet your daily requirement. This becomes even more essential when dealing with multiple protein allergies. So help those allergy sufferers, use some of the helpful suggestions and recommendations below to find other ways to get your daily protein.

• Soy Foods.

Soy foods can be a good alternate protein source, especially if you do not have a soy protein allergy, but have a milk and/or nut allergy. Try using some of the many packaged vegetable products, meal substitute bars, frozen meals, soy nuts or soy nut butter. But remember it is essential to read your food label as some of the soy or vegetarian type products may also contain nuts or be processed in a manufacturing plant that processes nut products.

• Use Whole Grains as Much as Possible.

Beyond rice, bread and pasta, try investigating other grains like spelt, amaranth, buckwheat, quinoa, millet, oats, buckwheat, wild rice, corn or other legumes. It helps add extra protein, but also provides variety into your diet. Many of these alternate grains are also gluten free too, so can be an important way to boost protein if you are dealing with a wheat allergy.

• Nuts and Seeds.

If you do not have a tree nut or peanut allergy, nuts are excellent sources of protein. Almond milk or any of the nut butters are great possibility. A bit of sunflower seed or ground flaxseed in oatmeal, muffins or other baked treats is another tasty trick to adding extra protein.

• Go for Beans.

One-half cup of beans contains as much protein as 3 ounces of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours. Try adding chick peas to a salad; hummus with crackers or vegetables is a tasty snack that adds some protein to your intake. Or add a three-bean salad to lunch or dinner.

Tanya Sussman, MS, RD, LD
Executive Director
Nutrition Services

Published on: 2008-06-24 11:22:24 (325 reads)