Third Session Summary

The range of recommended percentages of macronutrients in our diet are:

1. Carbohydrates 65-80%

2. Protein 8-15%

3. Fat 8-15%


1. The History of Protein


Protein was discovered in the 1800s long before vitamins were discovered.


Researchers did not do scientific experiments. They assumed people would choose wisely if they had the money to eat what they wanted. These scientists made recommendations based on these observations. They said 110g to 180g of protein per day was necessary.


Russell Chittenden (scientist) – experimented to discover what our protein needs are.

He started on himself. He lowered his protein from about 135g per day to 40 g per day. Results -he lost 35 lbs, the soreness in his knees went away, his general sick feeling left him.


He then experimented on:

  • His colleagues – 5 Yale faculty members. The results were the same.
  • 3 members of the US Army (people who worked out a lot) – same results
  • 8 Yale student athletes. These people increased their performance by 35%.


He showed that cutting back on protein by about 2/3s was beneficial. Since that time there have been 1000s of studies done on protein needs and ALL of them confirm what Russell Chittenden discovered.


2. Twenty amino acids


There are twenty amino acids but eight are essential because our body cannot make them. Corn, rice, beans, wheat and potatoes have every essential amino acid in them; the amount far exceeds the recommended amount. A diet of unrefined starches and vegetables meets the needs of children and adults. Protein recommendations from WHO: men 5%, women 5%, pregnant women 6%, children 5%.


Examples of protein in plant foods as % of calories:

Brown rice      9               Oatmeal       15                WW flour                16

Black beans   27                Corn            11                Kidney beans           27

Peas             28                Potatoes         8               Sweet potato             7

Asparagus    42                Broccoli        42                Carrots                   10

Lettuce         40

All the plant proteins have all the essential amino acids.


Animal foods have LOTS of protein:

Beef             53                         Chicken        46

Pork             29                         Salmon         43


Excess protein has to be metabolized and gotten rid of by the liver and kidneys so those organs are overworked.


3. Vitamin and mineral supplements


Vitamin and mineral supplements cannot possibly supply our body with all the thousands of nutrients it needs. Supplements can cause deficiencies. We should get our vitamins from plants because they are in a perfect package mixed with other nutrients so that when you eat them they can be used properly. The small amount of vitamin C in a food will be just as effective as 1000mg of vitamin C taken as a tablet because the other nutrients necessary to help it work are missing.


Isolated, concentrated vitamins and minerals flood the cells and overwhelm the receptors and disturb the balances within the cells. Imbalances can make you sick. The benefits of taking vitamin and mineral supplements are questionable. Many studies that have been conducted show that there is an increase of risk factors for heart attack and cancer or at best the supplements have no effect. Here is a quote from the Medical Nutrition Researcher at NIH (Adriane Fugh-Berman) in regard to studies done on beta carotene supplementation. “Based on these three human trials, we have to conclude that beta carotene supplements are somewhere between useless and harmful.”


We need to take our vitamin and minerals in the package in which they were created so that they are properly mixed and delivered to our body with no toxicity. In food they are highly efficient. New nutrients are being discovered. If you eat the plants they are created in you are already getting those nutrients.


4. Exercise


Some benefits of exercise:


Increased metabolic rate             Better digestion                Better cholesterol levels

Better self-esteem                       Increased flexibility           More positive attitude

Improved muscle strength           Stronger bones                 Lower blood pressure

Improved mental alertness          Improved stamina


30 minutes of moderate exercise per day (fast walking) can:

Cut your risk of heart disease by 50%

Reduce your risk of hypertension, diabetes, colon cancer by 30%

Cause you to lose 14 pounds per year without any changes in lifestyle



The range of recommended percentages of macronutrients in our diet are:

1. Carbohydrates 65-80%

2. Protein 8-15%

3. Fat 8-15%

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