Nutrition—how much and where?
During chemo treatments, your body is coping with many things at once. The combination of needing to eat sufficiently to maintain energy and eating an adequate amount of protein to maintain muscle strength may require that you focus on these two areas more than usual. As always, talk to a professional if you have specific questions, but here are some guidelines that may help.
Protein!
How much protein do you need?
Anywhere from 10% to 35% of your calories should come from protein. Once you reach ages 40–50, sarcopenia, or losing muscle mass as you age, begins to set in. To prevent this and to maintain strength, your protein needs increase to about 1–1.2 grams per kilogram or 75–90 grams per day for a 75-kilogram person.
Where does protein come from?
The healthiest protein options are plant sources, such as soy, nuts, seeds, beans and lentils; lean meats, such as skinless, white-meat chicken or turkey; a variety of fish or seafood; egg whites; or low-fat dairy.
Meet your dietary protein needs with these whole foods versus supplements, which are no more effective than food as long as energy intake is adequate for building lean mass.
When is the best time to consume protein?
Spread out protein consumption evenly throughout the day. On average, people tend to get most of their protein during evening meals and the least at breakfast. Some newer studies show moving some protein from supper to breakfast can help with weight management by decreasing hunger and cravings throughout the day. Of course, more research is needed before these claims can be verified.
General recommendations are to consume 15–30 grams of protein at each meal. Studies show higher intakes — those more than 40 grams — in one sitting are no more beneficial than the recommended 15–30 grams at one time. Don't waste your money on excessive amounts.
What if you do want to use a protein supplement?
If you want to use a protein supplement, here's what to look for:
About 200 or fewer calories
2 grams or less of saturated fat
No trans-fat or partially hydrogenated oils
5 grams of sugar or fewer
What does 15–30 grams of protein in whole foods looks like?
Eating a banana, Greek yogurt and a hard-boiled egg will get you 19 grams of protein on average. A 3-ounce chicken breast with a half-cup rice and a half-cup of vegetables amounts to 25 grams protein. An egg and bean burrito with a glass of milk is about 28 grams of protein.
As you can see, it's easy to get the recommended 15–30 grams per meal. Most people — even athletes — can reach their protein needs by including a serving of dairy at each meal and a piece of meat the size of a deck of cards at lunch and supper.
Protein should accompany fruits, vegetables and whole grains. Protein should not be the entire meal. If you feel like you might have increased protein needs, consider adding more beans, lentils, soy or seafood rather than processed supplements.
Kristi Wempen is a dietitian in Nutrition Counseling and Education in Mankato, Minnesota.
Calcium Content in Foods
Calcium is the most abundant mineral in the body. Most of the body's calcium supply is stored in bones and teeth. Calcium helps many parts of the body function normally, including:
Blood and blood vessels
Nerves
Hormones
Muscles
Bones and teeth
Recommended daily amounts of calcium:
Women (ages 19 to 50): 1,000 mg per day.
Women (ages 51 and older): 1,200 mg per day.
Men (ages 19 to 70): 1,000 mg per day.
Men (ages 71 and older): 1,200 mg per day.
Women (ages 9 to 18): 1,300 mg per day.
Men (ages 9 to 18): 1,300 mg per day.
General information
Eat foods that are high in calcium. Try to get most of your calcium from food.
Some people may benefit from taking calcium supplements. Check with your health care provider or diet and nutrition specialist (dietitian) before starting any calcium supplements. Calcium supplements may interact with certain medicines. Too much calcium may cause other health problems, such as constipation and kidney stones.
For the body to absorb calcium, it needs Vitamin D. Sources of Vitamin D include:
Skin exposure to direct sunlight.
Foods, such as egg yolks, liver, mushrooms, saltwater fish, and fortified milk.
Vitamin D supplements. Check with your health care provider or dietitian before starting any vitamin D supplements.
What foods are high in calcium? Foods that are high in calcium contain more than 100 milligrams per serving:
Vegetables
Collard greens, 360 mg per 8 oz serving.
Kale, 100 mg per 8 oz serving.
Bok choy, 160 mg per 8 oz serving.
Grains
Fortified ready-to-eat cereals, 100 to 1,000 mg per 8 oz serving.
Fortified frozen waffles, 200 mg in 2 waffles.
Oatmeal, 140 mg in 1 cup.
Meats and other proteins
Sardines, canned with bones, 325 mg per 3 oz serving.
Salmon, canned with bones, 180 mg per 3 oz serving.
Canned shrimp, 125 mg per 3 oz serving.
Baked beans, 160 mg per 4 oz serving.
Tofu, firm, made with calcium sulfate, 253 mg per 4 oz serving.
Dairy
Yogurt, plain, low-fat, 310 mg per 6 oz serving.
Nonfat milk, 300 mg per 8 oz serving.
American cheese, 195 mg per 1 oz serving.
Cheddar cheese, 205 mg per 1 oz serving.
Cottage cheese 2%, 105 mg per 4 oz serving.
Fortified soy, rice, or almond milk, 300 mg per 8 oz serving.
Mozzarella, part skim, 210 mg per 1 oz serving.
The items listed above may not be a complete list of foods high in calcium. Actual amounts of calcium may be different depending on processing. Contact a dietitian for more information.
Source: Lifespan.org
