Getting Your Local Store...
Protein needs vary dramatically among individuals, due to numerous factors such as stress levels. If you are under stress, you need more protein than if you are not. According to Robert Crayhon, M.S., C.N.S., author of Robert Crayhon‘s Nutrition Made Simple, people with hypoglycemia, adrenal insufficiency, yeast overgrowth, and food allergies usually need more protein. Protein requirements also change throughout life. Because many factors affect optimal protein intake, the best way to determine how much protein you should eat is to experiment with different amounts and see how you feel. Common symptoms that can signal a need to eat more protein (and fewer carbohydrates such as breads, sugars, and starches) include fatigue, poor mental focus, frequent susceptibility to illness, yeast overgrowth, bloating, and inability to lose weight, premenstrual syndrome, and sugar and carbohydrate cravings.1
To give you a ballpark figure with which to work, divide your weight by 2.2. That is the how many grams of protein may be appropriate for you. For example, a 140 lb person needs approximately 64 grams of protein per day. Keep in mind, calculations for nutrient needs do not take a person’s individuality into account. Use results taken from a calculation as a tool to help guide you, in addition to listening to your body to find your best amount of any nutrient.
A daily protein intake suggestion is 20-30 concentrated grams per meal from fish, poultry, meats, eggs, legumes, or cheese. Some examples include:
Many people do well with 20%-35% of their daily calories coming from protein.
Protein combining (or protein complementing) is the idea that vegetarians and vegans must combine certain plant foods, like rice and beans, in one meal to get a complete protein. This idea dates back to a popular book written by Francis Moore Lappé in 1971, entitled Diet for a Small Planet. Though the idea has stuck, it is outdated and not supported by current knowledge.3 We now know that our livers store the essential amino acids we take in through diet, and can therefore create complete proteins from the foods we eat throughout the day (as long as we are eating a nutritious, whole foods diet rather than a junk-food diet). Nutritionists now recommend that vegetarians and vegans focus on consuming a variety of whole plant foods throughout the day, rather than combining specific foods at each meal, to meet protein requirements.
 Crayhon, Robert. M.S. C.N. Nutrition Made Simple. M. Evans and Company. New York. 1994
 Ross, Julia, M.A. The Diet Cure. Penguin Books. 1999
View your points and punches.
View your reward progress.
Clip digital coupons to your account
Change your Password
Edit your phone number and email
View saved shopping lists and recipes
Please check your email and confirm to complete your enrollment.
Please close this window, and click the Allow Button in your browsers geolocation dialog shown below.