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Importance of protein

3 questions
Q: One of your tips is adding powdered milk to many things, How much should I add, is this in dry form or liquid. Do I reduce the amount of flour in a muffin recipe? Where can I find information on incorporating powderedmilik into cooking/baking? - Betty Anne Jansen
A: Powdered milk is a great alternative for baking when you don't have liquid milk and is a key ingredient in many bread recipes. When using powdered milk you will want to substitute it for the liquid milk component, not as a replacement for flour. However, in some recipes you may be able to make adjustments to add extra milk powder in place of the flour, but this will likely take a little trial and error to determine the appropriate amounts. When substituting for milk, simply add ¼ cup powdered milk and 1 cup water for every 1 cup of milk that the recipe calls for.

Powdered milk can also be added to smoothies or shakes to boost up the protein while adding other important nutrients. It is also a good substitute for liquid milk at times when refrigeration isn't available. One of my favourite snacks when travelling or after a workout is to pre-mix regular and chocolate milk powder together in an empty water bottle. When I'm ready I mix it with cold water and it's ready to drink – no refrigeration required. It makes it easy to enjoy the same great taste of chocolate milk without having to worry about keeping it cold. You can find lots of great recipes incorporating milk in the healthy recipes section or at www.dairygoodness.ca.

Nicole Springle, RD


Q: can you tell me which foods are high in protein and how many servings we should have per day? - jaathy karam
A: Protein is found in the greatest quantities in foods that are part of the two food groups "Milk and alternatives" and "Meat and alternatives."

Milk products are an important source of protein and in total provide 15 essential nutrients important for good health. According to Canada’s Food Guide, the quantity of "Milk and alternatives" that you require in a day depends on your age and physical activity. Most adults require 2-3 servings per day. One serving is equivalent to 250 ml (1 cup) of milk, 175 g (3/4 cup) of yogurt, or 50 g (1½ oz.) of firm cheese. See "The importance of milk products" for more information about the benefits of milk products as well as information on your individual needs.

"Meat and alternatives" are also an important contributor of protein in the diet. It is recommended that adult females consume 2 servings of meat and alternatives, while males should have 3 servings. One serving of meat and alternatives is equivalent to 75 g (2½ oz.) of meat, fish, poultry, 175 ml (¾ cup) cooked beans, 2 eggs, or 30 ml (2 Tbsp) peanut butter.

While Canadians generally have no problem meeting the requirements for meat and alternatives, many children and adults are not meeting the minimum recommended intake of milk products. Following Canada’s Food Guide and including protein rich foods at meals and snacks should help you achieve a balanced diet that will meet all of your protein and nutrient needs. For more easy ideas on how to fit protein rich foods into your diet, browse the website and check out some of the healthy recipes.

-Nicole Springle


Q: Hello. I have a question about protein. Someone once told me that non-meat protein is not "complete." I'm not sure what that means, or if it's true. Is meat a better source of protein than non-meat? Is there a difference between the two? Does meat protein offer nutrients/benefits that non-meat protein lacks? Thank you! - rasha
A: We need 20 amino acids (protein building blocks) to meet the needs of our body. Animal protein (eggs, dairy, meat, fish and poultry) contains all 20 amino acids. Plant protein doesn’t have all 20 – so that’s why it’s considered incomplete. Some plants lack some of the amino acids, while other plants lack different amino aids. We used to think we had to eat complementary plant proteins at each meal, e.g. beans and rice, so that the combination would get us the magic 20. But recent research has shown that eating different plant proteins throughout the day will help you get all 20 amino acids you need to be healthy.

Plant sources of protein include legumes (e.g. split peas, dried beans, lentils and soy foods), as well as nuts and seeds. Vegetables and whole grains also provide protein, but in smaller amounts.

So why the buzz about protein? Eating a protein-rich food (whether it’s animal or plant-based) at each meal and snack will help curb your hunger for a longer period of time.

- Zannat Reza


 
This site is brought to you by the Registered Dietitians at Dairy Farmers of Canada with a reminder that physical activity and healthy eating habits that include milk products is the perfect combination for staying in shape.
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Experts who give you advice through www.yourhealthyweight.ca answer only questions relating to eating habits, physical activity and healthy weight management.
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