Eating Enough Protein Can Strengthen Bones

Whether you are a vegetarian or add meat to your diet, protein consumption has been linked to bone strength. A study found in the Journal of Nutrition observed population associations between protein intake and bone mineral density among 560 females from the ages of 14 to 40-years-of-age. The protein source was derived from animals or vegetables.

Data shows that low vegetable protein intake is associated with lower bone mineral density. Although eating too much protein didn't show any adverse effects, the key is maintaining the proper amount in diet especially, for young ones.

Whether vegetarian or not, protein intake is important in maintaining proper bone density. Along with proper exercise you can avoid the pitfalls of osteoporosis. Here's some information on maintaining a proper amount in your diet.

According to the nutrition my pyramid plan by USDA the following products fall into this category: beef, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Peas and dry beans can also fall into the vegetable group. Lean protein should always be preferred. The white meat of turkey and chicken for example have less cholesterol and saturated fat. Fish, can be a great source of protein. Make sure to avoid fish high in mercury such as deep water fishes like marlin and swordfish. Some breeders are certified organic.

According to USDA below are different types of protein and the equivalent measurement of meat & beans. The daily recommended amounts differ depending on sex, age and physical activity. The standard is based on individuals who exercise moderately for 30 minutes a day. The more the physical activity, the more protein that is needed.

Toddlers from 2 to 3 years old need 2 ounce equivalents. Ages 4 to 8 years old need 3 to 4 ounce equivalents. Ages 9 to 13 years old need 5 ounce equivalents. Around puberty from age 14 to 18 years old boys need 6 ounce equivalents. As women get older they may need 5 to 5 ½ ounce equivalents. Men on the other hand need 6 to 6 ½ ounce equivalents decreasing to 5 ½ ounce equivalents after age 51 and up.

One ounce equivalent from the meat & beans group is 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 Tbsp. peanut butter, or ¼ ounce of nuts or seeds.

For meats 1 ounce cooked lean beef, ham or lean pork is equivalent to 1 ounce in the Meat & Beans group is suggested. Also, 1 small round or filet steak is 3 ½ to 4 ounce equivalents and 1 small lean hamburger is 2 to 3 ounce equivalents.

For poultry 1 ounce cooked chicken or turkey (no skin) and 1 sandwich slice of turkey is equivalent to 1 ounce in the Meat & Beans group. Also, 1 small chicken ½ breast is 3 ounce equivalents; and ½ Cornish game hen is 4 ounce equivalents.

For fish 1 ounce of cooked fish or shell fish is equivalent to 1 ounce equivalent in the Meat & Beans group. Also 1 can of tuna is 3 to 4 ounce equivalents. 1 salmon steak is 4 to 6 ounce equivalents and 1 small trout is 3 ounce equivalents.

For nuts & seeds ½ ounce of nuts or seeds is equivalent to 1 ounce equivalent Meat and Beans. 1 Tbsp. of peanut or almond butter is 1 ounce equivalent.

For dry beans and peas - ¼ cup of cooked beans, ¼ cup of cooked peas and ¼ cup of baked or refried beans is one ounce equivalent each. Also ¼ cup or 2 ounces of tofu, 1 ounce tempeh, ¼ cup roasted soybeans, 1 falafel patty, and 2 Tbsp. hummus are 1 ounce equivalents in the Meat & Beans group.

For mushrooms have been around for centuries. These dense but sparsely caloric items have about 2 to 4 grams of protein per cup. That's quite a bit of mushroom. For vegans, combining with nuts, seeds, grains, and egg should give you enough protein and nutrients. If your on a semi-vegan diet incorporate eggs and fish while combining all the above.

On a personal note, I have members of my family ranging from vegan once in a while, meatless vegans, to a "gotta have meat" individual. Cooking one meal for dinner is a challenge. A suggestion is to cook the meat separately from the vegetables.

As a dinner suggestion I make fajitas and keep the veges and meat separated. In that way, vegetarians and meat lovers can customize their portions. I prep onions, sweet peppers, mushrooms and stir fry in olive oil with a bit of garlic salt and Braggs Aminos (unfermented soy sauce w/ protein). In a separate pan, I sear marinated chicken (lemon, juice, braggs, cumin, garlic). I make fresh guacamole with lime and salsa de fresca (tomatoes, sweet onions, cucumber, lime juice). On the side, I prepare a bean dip layer w/ cooked mashed pintos (no oil), lowfat sourcream and cheddar cheese. I lay these down along with tortillas of corn, flour and chips.