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Show Cjf Doctor in the Kitchen i by W.W. Bauer, M.D. Consultant, National Dairy Council LENTEN MEALS As we approach the annual Lenten period, many people who make a Lenten sacrifice do so in terms of food, giving up some item such as meat. This poses a problem of how to plan Lenten meals without a sacrifice of essential es-sential nutrients. Perhaps there are few who will eliminate meats from most of their Lenten menus, especially since the relaxation of the requirements re-quirements which conscientious Catholics have observed for many generations. However, my Catholic Cath-olic friends tell me meatless meals will continue to be observed ob-served by many on a voluntary basis. Meat The Only Source? It is customary to say that meats are the best sources of protein, which is the first essen. tial in any diet, as its name derived de-rived from the Greek protos (first) indicates. This is true, but it is not the only source of good protein. In Lent, therefore, we shall be able to turn to other sources. The protein recommendation for the "standard" reference man weighing about 154 pounds and living a life of average activity is 70 grams per day. For a 25-year-old woman weighing about 128 pounds it is 58 grams. In order to be sure of these amounts in a diet where substitutions sub-stitutions for meat must be made, we turn to alternate sources of protein. If these are utilized in adequate quantity and variety, the individual's protein supply should be adequate. These alternate al-ternate sources are fish and seafoods, sea-foods, eggs, milk, cheese (and other dairy products), breads and cereals, legumes (dried peas, dried beans, soy beans, lentils) and nuts. Check The Table The table accompanying this column gives an approximate pro. tein value for average servings of each foodstuff. These are not scientifically accurate to the decimal deci-mal point; they are intended as practical guides only and were calculated from listings in the U.S. Department of Agriculture Handbook No. 8. It is apparent that Lenten meals need not suffer from the occasional substitution of alternate alter-nate sources for meats. These foods belong in the diet anyway, along with meats. PERCENT OF DAILY FOODSTUFF GRAMS OF PROTEIN RECOMMENDATION Fish, seafood: 3 oz. 16- 24 23-34 Eggs (each): 2 oz. 6 9.5 Milk (whole, skim, buttermilk): 4 glasses 35 50 Cheese (American): 1 oz. 7 10 Bread (white): 4 slices 8 11' Legumes (cooked): 4 oz. 4.5-6 , 6-9 Nuts: 1 oz. 1-8 1-11 Peanut butter: 1 oz. 16 23 Recommended Daily Allowance (RDAI for a 25-year-old, 154-pound man. Less for women. |