Dani is a Registered Dietitian who completed her undergraduate degree at Oregon State, her masters at Northeastern, and her dietetic residency at Alta Bates Summit Hospital in Oakland, CA. Her background is split between geriatric care and sports nutrition, having worked in both nursing homes and athletic facilities. Without further ado, here’s our featured Q&A this month.
Can you share your recommendations on protein for a perimenopausal woman who maintains an active lifestyle?
During this transitionary period, the loss of lean body mass (muscle) can be seen. Protein is a macronutrient that supports the maintenance and creation of lean body mass. Needs during this transition, and post-transition, are likely increased, and may be in the range of 1.0-1.2 grams of protein per kilogram of body weight for a healthy, moderately active individual. For a woman weighing 135 pounds, this translates to 60-74 grams of protein per day. If you are highly active, your needs may surpass this amount. While Thistle ensures a minimum of 20 grams of protein in each lunch and dinner, you might want to consider supplementing your diet with additional plant proteins such as legumes, peas, soy, protein powder, and protein bars. You can also include animal proteins like eggs, yogurt, fish, etc., if they align with your dietary preferences.
What is the connection between higher cholesterol and non alcoholic fatty liver disease (NAFLD)?
Your liver makes the majority of the cholesterol in your blood. Cholesterol, in the correct amounts and ratios, is important in helping the body create cell membranes, various hormones, and vitamin D. In NAFLD, increased small particle LDL cholesterol is seen. It is thought that an increase in the uptake of cholesterol in the blood, partnered with a decrease in the elimination of cholesterol is the cause of this blood lipid shift. In this instance, it may help to increase high fiber foods like oats, legumes, fruits, vegetables and whole grains - fiber helps trap LDL cholesterol so it can be eliminated.
I have IBS (Irritable Bowel Syndrome). Can you recommend protein sources, outside of tofu/seitan/tempeh that are a good fit for my dietary needs?
Certain ingredients can act as trigger foods for individuals with IBS. Though this can vary from person to person, common protein-rich trigger foods include lactose (the sugar found in dairy), fructans (sugars found in certain vegetables and certain whole grains), and galacto-oligosaccharides (sugars found in some legumes and certain soy products). While this list may seem extensive, there are suitable alternatives to help maintain a high protein intake.
One example is opting for a dairy substitute, such as higher protein almond milk, which includes pea protein (a Thistle favorite!) and contains 10 grams of protein per cup. Protein powders and bars can also be beneficial; consider choosing ones without added fiber syrup to better align with an IBS-friendly diet. If you consume dairy, hard cheeses are often low in lactose and may be a good option. Fish can be included if you follow a diet that incorporates seafood. Lastly, certain grains like oats and quinoa, along with small amounts of nuts and seeds, can contribute to boosting the protein content of your meals.
How do you calculate optimal protein intake for different age groups? Does it vary by gender?
Optimal protein intake varies from person to person and depends on a multitude of factors, including age, gender, body composition, medical condition, activity level, climate, and dietary preference. The current Recommended Daily Allowance (RDA), designed to prevent disease, is 0.8 grams of protein per kilogram of bodyweight. Alternatively, a guideline suggests that 10-35% of your total calorie intake should come from protein after the age of 19. To illustrate, a 150-pound, 60-year-old female following the RDA would aim for a minimum protein intake of 55 grams per day. If this individual consumes 1,800 calories daily, their protein intake would range from 45 to 158 grams per day, offering flexibility to accommodate various factors.
This 2020 meta-analysis mentions that for sedentary, generally healthy individuals, the RDA for protein is sufficient for retaining muscle mass. For individuals undergoing stressors (such as exercise), this amount is likely insufficient, as exercise is catabolic, and requires additional amino acids for recovery and growth. In terms of an exact amount, this Examine article quotes a range of 1.4 - 2.4 grams of protein per kilogram of body weight (for our example before, this amounts to 95 - 136 grams per day, depending on goals and body composition.) This may take some trial and error on your part, as each body is unique in its needs, and we encourage you to include different types of protein sources along your journey.
Is there a plan to consistently offer lower calorie meals?
We do not have immediate plans to offer lower calorie meals. We do, however, offer some “always available” options like our soups, which range from 150-250 calories, and our jar salads, which range from 420-520 calories.
Dani is a Registered Dietitian who completed her undergraduate degree at Oregon State, her masters at Northeastern, and her dietetic residency at Alta Bates Summit Hospital in Oakland, CA. Her background is split between geriatric care and sports nutrition, having worked in both nursing homes and athletic facilities. Without further ado, here’s our featured Q&A this month.
Can you share your recommendations on protein for a perimenopausal woman who maintains an active lifestyle?
During this transitionary period, the loss of lean body mass (muscle) can be seen. Protein is a macronutrient that supports the maintenance and creation of lean body mass. Needs during this transition, and post-transition, are likely increased, and may be in the range of 1.0-1.2 grams of protein per kilogram of body weight for a healthy, moderately active individual. For a woman weighing 135 pounds, this translates to 60-74 grams of protein per day. If you are highly active, your needs may surpass this amount. While Thistle ensures a minimum of 20 grams of protein in each lunch and dinner, you might want to consider supplementing your diet with additional plant proteins such as legumes, peas, soy, protein powder, and protein bars. You can also include animal proteins like eggs, yogurt, fish, etc., if they align with your dietary preferences.
What is the connection between higher cholesterol and non alcoholic fatty liver disease (NAFLD)?
Your liver makes the majority of the cholesterol in your blood. Cholesterol, in the correct amounts and ratios, is important in helping the body create cell membranes, various hormones, and vitamin D. In NAFLD, increased small particle LDL cholesterol is seen. It is thought that an increase in the uptake of cholesterol in the blood, partnered with a decrease in the elimination of cholesterol is the cause of this blood lipid shift. In this instance, it may help to increase high fiber foods like oats, legumes, fruits, vegetables and whole grains - fiber helps trap LDL cholesterol so it can be eliminated.
I have IBS (Irritable Bowel Syndrome). Can you recommend protein sources, outside of tofu/seitan/tempeh that are a good fit for my dietary needs?
Certain ingredients can act as trigger foods for individuals with IBS. Though this can vary from person to person, common protein-rich trigger foods include lactose (the sugar found in dairy), fructans (sugars found in certain vegetables and certain whole grains), and galacto-oligosaccharides (sugars found in some legumes and certain soy products). While this list may seem extensive, there are suitable alternatives to help maintain a high protein intake.
One example is opting for a dairy substitute, such as higher protein almond milk, which includes pea protein (a Thistle favorite!) and contains 10 grams of protein per cup. Protein powders and bars can also be beneficial; consider choosing ones without added fiber syrup to better align with an IBS-friendly diet. If you consume dairy, hard cheeses are often low in lactose and may be a good option. Fish can be included if you follow a diet that incorporates seafood. Lastly, certain grains like oats and quinoa, along with small amounts of nuts and seeds, can contribute to boosting the protein content of your meals.
How do you calculate optimal protein intake for different age groups? Does it vary by gender?
Optimal protein intake varies from person to person and depends on a multitude of factors, including age, gender, body composition, medical condition, activity level, climate, and dietary preference. The current Recommended Daily Allowance (RDA), designed to prevent disease, is 0.8 grams of protein per kilogram of bodyweight. Alternatively, a guideline suggests that 10-35% of your total calorie intake should come from protein after the age of 19. To illustrate, a 150-pound, 60-year-old female following the RDA would aim for a minimum protein intake of 55 grams per day. If this individual consumes 1,800 calories daily, their protein intake would range from 45 to 158 grams per day, offering flexibility to accommodate various factors.
This 2020 meta-analysis mentions that for sedentary, generally healthy individuals, the RDA for protein is sufficient for retaining muscle mass. For individuals undergoing stressors (such as exercise), this amount is likely insufficient, as exercise is catabolic, and requires additional amino acids for recovery and growth. In terms of an exact amount, this Examine article quotes a range of 1.4 - 2.4 grams of protein per kilogram of body weight (for our example before, this amounts to 95 - 136 grams per day, depending on goals and body composition.) This may take some trial and error on your part, as each body is unique in its needs, and we encourage you to include different types of protein sources along your journey.
Is there a plan to consistently offer lower calorie meals?
We do not have immediate plans to offer lower calorie meals. We do, however, offer some “always available” options like our soups, which range from 150-250 calories, and our jar salads, which range from 420-520 calories.
