Have you ever wondered whether a certain meal or type of food would be considered a protein, carbohydrate, or perhaps fat? Aren’t all food a combination of some or all? What are good sources of these nutrients like protein?

These are all great questions and they sometimes even come up with our own family members at Resilient Body. We discussed some other common questions just last week around the low carb vs low fat debate for weight loss here.   This week’s article is aims to revisit a debate with my dad around protein intake (surprise!… a trainer telling their parents to eat protein…) that sparked a more important refocus around what is more important.

Unpacking the Protein Puzzle: The Role of Peanut Butter and Jelly Sandwiches

Recently, I found myself in debate with my father about his dietary habits, specifically focusing on whether a peanut butter and jelly sandwich is a robust source of protein, especially as he ages. Well, maybe it was less of a debate and more of me trying to understand and influence his dietary choices to enhance his protein intake. However, by the end of our conversation, I realized that my perspective might have been too narrow and maybe even wrong for him. There are better ways to look at a sandwich and food overall. Macronutrient composition is one starting point.

The Macronutrient Breakdown

Every food offers a mix of the three primary macronutrients—carbohydrates, proteins, and fats. The key to a nutritious diet lies in understanding these components and choosing foods based on their nutritional value and to some degree how processed they are. Categorizing foods by their dominant macronutrient can simplify this process, helping us make decisions about what to eat more or less of.

Logging your meals can provide significant insights into your dietary habits. This practice helps you assess not just your calorie intake but more importantly, the quality and balance of nutrients you consume.

Protein Content in a Peanut Butter and Jelly Sandwich

Turning to the humble peanut butter and jelly sandwich, many wonder about its protein content. Typically, a sandwich with two tablespoons of peanut butter and two slices of bread will deliver about 12 to 14 grams of protein—the peanut butter offers about 7 grams, and the bread another 5 to 7 grams, depending on the type. Jelly, however, contributes little to no protein.

Evaluating Dietary Needs

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight (.36 grams per pound) per day, intended to prevent deficiency rather than optimize health. For an active 72 year old, like my father who weighs 77 kilograms (170 pounds), his protein needs are higher, especially to counteract muscle loss and decreased efficiency in protein use as one ages. Some experts suggest that more active or older adults might need closer to 1.2 grams per kilogram as a MINIMUM.

Fortunately, my initial concerns were slightly mitigated when I learned about my father's overall dietary regimen was more than just PB & J. In addition to his peanut butter and jelly sandwiches, he supplements his protein intake with shakes and other protein-rich meals, reaching an total of about 94 grams of protein daily, which is more than the RDA, but for his activity level and weight he may need quite a bit more. My dad works out a lot!

The Broader Nutritional Perspective

So, is a peanut butter and jelly sandwich a good source of protein? By itself, it's moderate but not sufficient for high needs. However, when integrated into a balanced diet with diverse protein sources, it can certainly contribute to meeting the daily protein requirements for many individuals. However, as mentioned it likely won’t be ideal for most if that is the majority of the type and quality you eat. This is a perfect example of why it's crucial to look at the diet as a whole and the quality of your nutrients rather than focusing on individual meals. Indeed, protein suggestions for more active people and those looking to optimize muscle mass may be even more at .72 to 1.4 grams per pound of bodyweight in specific circumstances. We make sure to break this down for what makes the most sense with clients we work with.

Final Thoughts

Understanding your nutritional goals and how different foods contribute to these aims is key. Using tools like macronutrient charts can help guide those unsure about their dietary patterns. Always remember, the effectiveness of a diet lies in its ability to align with your personal health goals and lifestyle needs. Whether it's for muscle building, maintaining energy throughout the day, or supporting a healthy aging process, the right balance of nutrients is paramount.

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This is a great way to build healthy eating fundamentals and create a blueprint to optimize your wellness. Indeed, there may be nothing more important than what you put in your body. We will show you how to find what works best for you and also navigate many other dimensions integral to increasing health span beyond figuring out what types of meals work best for you.

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Sources cited:

Morton, Robert W., et al. "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults." British Journal of Sports Medicine 52.6 (2018): 376-384

Helms, Eric R., et al. "Nutrition recommendations for bodybuilders in the off-season: A narrative review." Sports 7.7 (2019): 154

Jäger, Ralf, et al. "International Society of Sports Nutrition Position Stand: protein and exercise." Journal of the International Society of Sports Nutrition 14.1 (2017): 20