Bring to the table more vegetable proteins like those gods legumes.
This is one of the main indications that emerges from the fifth revision of the Larnthe Reference Intake Levels of Nutrients and Energy for the Italian population, which took place 10 years after the last edition and a work lasting 4 years, which involved 150 experts, presented at the 44th National Congress of the Italian Society of Human Nutrition (Sinu ) which recently concluded in Piacenza.
The Larn set the quantities of nutrients and energy capable of satisfying our well-being. They are a tool for professionals but they are of interest to everyone because based on their indications the professionals show us how, what and how much to eat to feel good.
How many do you need
«For a healthy diet the protein reference range has been expandedgoing from 12-18 percent to 12-20 percent of total energy intake”, explains Laura Rossi, member of the Sinu scientific council and among the coordinators of this review. «But more than the quantitative change, which is minimal, that is important qualitative. The indication, in fact, is to increase vegetable proteins to partially replace animal proteins. Vegetable proteins, which also have a lower environmental impact, are found somewhat in the dried nuts, whole grains and especially legumes that, we eat little: less than one portion per week when we should consume at least 3-4.” The next step will be the updating of the Italian guidelines for healthy eating, the tool that indicates which food choices can satisfy the Larn.
The advantages
«The most recent scientific evidence has highlighted how the proportion of vegetable proteins increases mortality is reduced and people get sick less, especially for cardiovascular diseases. In fact, therefore, we must understand the portion of legumes as a second course to be alternated with meat, fish and eggs. Plant-based proteins should be at least 40% of those we consume”, underlines Anna Tagliabue, president of Sinu and full professor of Food Science at the University of Pavia.
«In general, consider that protein intake changes depending on age and life stages. It is higher in the growth phases and is higher the faster the growth is. It is high starting from birth and then slowly lowers until adolescence when it becomes like that of an adult. This is because the needs of proteins in the growing individual they must also serve the formation of new tissues and not only maintain the normal renewal of cells. However, one should not think that children need to increase their protein intake compared to the current level. In today’s diet, in fact, there is no shortage of proteins, on the contrary they can even be too many therefore it is necessary to avoid portions of protein foods that are not adequate for the child’s needs. Among the physiological moments in which there is a higher protein need there are also pregnancy, to allow the deposition of fetal tissues and the nourishment of the fetus itself, and breastfeeding to allow adequate production of breast milk”.
Elderly people
«In the elderly, however – concludes the expert – a small one is recommended increase of good quality proteins which, together with maintaining physical activity, represents a prevention strategy for loss of muscle mass».
