Paul M. Graham, DO
Sources of Protein for Wound Healing
As I mentioned in a previous post (Wound Care Concierge Part II: Nutrition), it is recommended that a healthy adult consume at least 0.8 grams of protein per kilogram of body weight per day (60-70 g for a 70 kg adult) for proper nutrition and wound repair. For adults with protein energy malnutrition (PEM) or with moderate to severe wounds, it is recommended that 1.5 grams of protein per kilogram of body weight be consumed for proper and adequate wound healing to take place. (1 kg = 2.2 lbs)
Below, you will find several tables outlining different sources of protein that can easily be added to your diet. You will also find information on two essential nutients, zinc and vitamin C, that play a large role in how our wounds heal.
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What foods offer good sources of protein in my diet?
| Dairy | |
| Amount | Protein (grams) |
| 1 Cup of 2% or Skim Milk | 8 g |
| 1 ounce of semi-hard or solid cheese | 7 g |
| ½ cup of cottage cheese | 14 g |
| 1 cup of plain or fruit yogurt | 8 g |
| 1 cup of greek yogurt | 17 g |
| Meats and meat substitutes | |
| Amount | Protein (grams) |
| 3 ounces of cooked fish | 21 g |
| 3 ounces of cooked shellfish | 19 g |
| ½ cup of canned tuna | 14 g |
| 3 ounces of cooked chicken/turkey/poultry | 24 g |
| 1 large egg | 6 g |
| ¼ cup of egg substitute | 5 g |
| 1 cup tofu | 10 g |
| 1 cup of cooked beans (pinto,kidney, or navy) | 15 g |
| Nuts and seeds | |
| Amount | Protein (grams) |
| 2 tbsp of almonds, cashews, walnuts, sunflower seeds | 5 g |
| 2 tbsp of peanuts | 7 g |
| 2 tbsp of peanut butter | 8 g |
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What foods are good sources of Zinc?
- High amounts of zinc are found in foods such as beef, liver, and crab. Smaller amounts of zinc are found in sunflower seeds, almonds, peanut butter, eggs, milk, wheat germ, black-eyed peas, and whole grain pasta and breads.
- High amounts of zinc are found in foods such as beef, liver, and crab. Smaller amounts of zinc are found in sunflower seeds, almonds, peanut butter, eggs, milk, wheat germ, black-eyed peas, and whole grain pasta and breads.
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What foods are good sources of Vitamin C?
- Many fruits and vegetables offer good amounts of Vitamin C. These include, but are not limited to oranges, strawberries, grapefruit, cantaloupe, tangerines, red/green bell peppers, broccoli, potatoes, tomatoes, and cabbage. Remember, Vitamin C a very powerful antioxidant.
- Many fruits and vegetables offer good amounts of Vitamin C. These include, but are not limited to oranges, strawberries, grapefruit, cantaloupe, tangerines, red/green bell peppers, broccoli, potatoes, tomatoes, and cabbage. Remember, Vitamin C a very powerful antioxidant.
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How can I add extra protein to foods I eat?
- This is easy! Follow these tips below and you are well on your way to a high-powered protein meal.
- Add powdered protein mix to milk or water to make a high protein shake
- Add low fat cheese to sauces, soups, or vegetables
- Add beans, peas or other legumes to salads
- Add nuts to foods or just eat them as a snack
- Consume a high protein breakfast drink
- Add meat to soups, salads, casseroles, pastas, or vegetables
- Eat cottage cheese or greek yogurt with fruits
- This is easy! Follow these tips below and you are well on your way to a high-powered protein meal.
Stay tuned to Dimensional Dermatology for information on wound care, including the stages of wound healing, types of wounds, and wound care dressings.
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