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Post by Jerry D Young on Feb 9, 2015 13:20:08 GMT -8
My thoughts on protein needs in the PAW.
About one half gram of protein per pound of lean body weight. Not total body weight. A lot of people have a body fat mass of about 20%, leaving about 80% lean.
A 200 pound adult male with 80% lean body mass would be about 40 pounds body fat mass to 160 pounds of body lean mass. That would be 160 x ½ or 80 grams of protein per day for average activity. Doing heavy physical labor, as is likely, or if a woman is pregnant, I’d add about 25% more, bringing it up to 100 grams of protein per day.
That can be a lot of meat. Some ways to get quality protein: Most beef cuts are ~7 grams of protein per ounce Most pork ham is ~6 grams per ounce Most fish fillets are ~6 grams per ounce Most large eggs are ~6 grams protein
Now, this is high quality protein. Meat. Low quality protein and carbohydrates, without enough healthy fat won’t cut it. The majority of the diet should be healthy fats like coconut oil, seeds, nuts, etc., with good proteins, and then carbs from primarily high fiber fresh vegetables.
If eating high fiber carbohydrate vegetables most people will need ~50% to 75% of quality fats in the diet. Sometimes more.
So calorie wise, in a 3,000 calorie per day diet, @ 50% fat diet, healthy fats should provide ~1,500 calories, high quality protein ~400 calories, and healthy carbs `1,100 calories.
In the same 3,000 calorie per day diet, @ 75% fat diet, healthy fats should provide ~2,250 calories, high quality protein ~400 calories, and healthy carbs ~350 calories.
Cutting back to about half your normal daily intake for one day once in a while though is good for you. It seems to help the brain the same way exercise does.
Adjust calorie intake according to physical activity, weight, and metabolism. And adjust things for when you have to use some low quality proteins, less healthy fats, and lower fiber carbs.
Just my opinion.
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Post by Admin on Feb 9, 2015 21:16:41 GMT -8
Interesting! I never thought of that. Should there also be specialized food for those with dietary needs such as diabetes and other such dietary restricted illnesses?
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Post by Jerry D Young on Feb 10, 2015 16:25:25 GMT -8
Yes. There should be. But almost all diets, with a few exceptions, can benefit from additional protein. I am not a medical professional, so actual specific diets are beyond my ken, but are pretty easy to look up. Just remember that in disasters and the PAW, almost everyone will need more nutrition than normal, while under stress and working harder than normal, if they can work at all.
Just my opinion.
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Post by Admin on Feb 10, 2015 19:44:32 GMT -8
I can understand your theory. When in a disaster situation occurs the body burns more energy in our attempts to do what is necessary to survive. As a result we need to fuel our bodies more with essential elements it needs to continue on. I think protein is a good start but I think the body also needs higher levels of vitamin B and C during situations such as a disaster. These vitamins can decrease the chances of infection and illness as well as help to stabilize the system after a shocking moment.
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Post by Jerry D Young on Feb 11, 2015 12:26:30 GMT -8
Very true. The OP was simply about quality protein needs vs low quality protein and the total amounts needed. It was not meant to address other nutritional needs. One of the aspects of nutrition during difficult or critical times is that it has to be balanced and all of it very high level. There will be no recourses to speak of to correct the problems that come with bad nutrition in those conditions. If it is not handled up front, with good nutrition on all levels on a daily basis, people will not be able to do their work, and their systems will be susceptible to many ailments and illness that will affect them even more adversely than otherwise. So the additional nutrients needed for a solid, healthy diet do need to be discussed, and that includes the whole range from healthy fats to vitamins, minerals, micro nutrients, etc.
Just my opinion.
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