Evaluating Daily Protein and Water Intake

Use the “rule of five” when evaluating daily protein intake. Milk, eggs, cheese, beans, nuts and meat are good sources of protein.

The following have approximately 5 Gms of Protein:

½ cups of milk

½ cup of yogurt

1 medium egg

1 slice of cheese

½ cup of rice

¼ cup of beans

1 heaping tbsp of peanut butter

1 ounce of mixed nuts

1 cup of meat or bean based soup

2 slices of bacon

1 hotdog

2 thin slices of cold cuts

1 ounce (28 Gms) of meat (Think of an ounce as one square inch of a meat substance)

Common meat product servings:

Hamburger pattie = 4 ounces = 20 Gms of protein

1/4 chicken = 8-9 ounces = 40-45 Grams of protein

Steak = 8 ounces = 45 Gms of protein

Fillet of fish = 4 ounces = 20 Gms of protein

Tuna ½ cup = 4 ounces = 20 Gms of protein

Meatloaf slice = 6 ounces = 30 Gms of protein

Daily protein intake (1.5 Gms per Kg of weight) unless restricted by the physician:

100 pounds = 70 Grams of protein

150 pounds = 100 Grams of protein

200 pounds = 135 Gms of protein

250 pounds = 170 Gms of protein

300 pounds = 200 Gms of protein

Daily water intake (30 cc per Kg of weight) unless restricted by the physician:

100 pounds = 1360 cc = 5 ½ eight ounce glasses

150 pounds = 2045 cc = 8 ½ eight ounces glasses

200 pounds = 2725 cc = 11 eight ounce glasses

250 pounds = 3410 cc = 14 eight ounce glasses

300 pounds = 4090 cc = 17 eight ounce glasses