Welcome to Dishing Up Nutrition's Ask a Nutritionist podcast brought to you by Nutritional

Weight and Wellness.

We are thrilled to be celebrating 20 years on air discussing the connection between what you eat and how you feel

while sharing practical real life solutions for healthier living through balanced nutrition.

And we want to thank you for your support over the years and your listenership.

So let's dive into today's questions.

Today I have two questions I will be answering and they are unrelated.

So let's start with the first one.

It is when weighing protein, should it be before cooked or after? So when weighing your protein, it should be

after it's cooked. Depending on the protein source, you could lose an ounce or maybe even more

through the cooking process. And just to review some of the guidelines of amounts of protein

to be aiming for, most women are

going to benefit from four to five ounces or 28 to 35 grams at a meal. Most men are going to

benefit from at least six ounces at a meal, which would be 42 grams. And when we're thinking

about snacks, women shooting for two ounces, if you can,

or one is better than not getting protein at all. And then men, I would say two to three ounces

of protein at a snack. When looking at labels of different foods, it can be helpful to know that

one ounce is equivalent

to about seven grams of protein. So when you're looking at a label of maybe some chicken sausage

or a good quality meat stick, you can look to see how many grams are in one meat stick or one chicken sausage.

So you know how many of those to eat to get that targeted protein amount.

Brandy did a great episode of Ask a Nutritionist in August, and the title was How to Get More Protein.

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