EAT MORE PROTEIN!! Protein is so important because the amino acids that make up our proteins are responsible for a lot of activity in our bodies. Without adequate intake, daily losses will put us in a net protein balance. While carbohydrate and fat content of the body are fairly well maintained, without a constant fueling of dietary protein vital functions shut down. To keep up with protein intake is like keeping a sink full without a drain plug. Amino acids are constantly lost from the pool, and therefore the only way to replenish them is to ingest protein at each meal.
Are you getting enough protein??
The recommended minimum protein intake for sedentary, generally healthy adults is 0.8 grams of protein per kilogram of body mass. However, this amount is simply to prevent protein deficiency and to only cover the basic daily requirements. During high intensity training these needs may be increased to about 1.4-2.0 grams per kilogram of body mass. To convert pounds into kilograms, divide lbs/ by 2.2 = kg.
New research has suggested that higher amounts of protein in the diet may be vital for immune function, metabolism, satiety, weight management, and performance. Therefore, higher intakes of protein are recommended by many experts, intakes approaching or exceeding 1 gram of protein per pound of body weight. That is alot of protein!!
Here is a table to help you see, how much protein is in your foods:
Choosing the Healthiest Source of Protein
A wide variety of foods contain protein, from meat, fish, dairy, beans, nuts, eggs, and vegetables. But there are unhealthy proteins. How healthy a protein-rich food is typically depends on what else it contains. For example:
- Meat is one of the leading sources of protein in the Canadian diet. Some meat is also loaded with saturated fat, which is unhealthy. The healthiest choice is lean meat low in saturated fat.
- Fish is an excellent source of protein, since the oils contained in fish help protect against heart disease.
- Plants such as beans and nuts are a particularly wise choice of protein, since so many Canadians fall short on fiber. Both beans and nuts are rich in fiber and plant-based phytochemicals that may help lower heart disease and cancer risk.
How to include it at every meal
I eat cereal every morning; I love how my fiber cereals keeps my regular, but to add protein to your cereal, try this. I sprinkle 'hemp hearts' to help keep my full till my next meal, 3-4 hours away. Hemp hearts have 20 grams of protein in each serving. That is the equivalent of any lean meat protein. Also it contains omega 3, 6 and 9, which are all the healthy fats You can find these most likely at your health food store. This a great way to add some protein, put it in a smoothie or even sprinkle it on your salad.
Many of us would do well to tip the balance of our diets away from high-fat meat and toward lean meats and plant-based protein such as beans. But in the end, most nutritionists agree, the healthiest approach is to choose from a variety of protein sources. If you're watching your weight, or trying to shed pounds or even trying to bulk up, include a source of protein with every meal, which can help you feel full longer.
I eat cereal every morning; I love how my fiber cereals keeps my regular, but to add protein to your cereal, try this. I sprinkle 'hemp hearts' to help keep my full till my next meal, 3-4 hours away. Hemp hearts have 20 grams of protein in each serving. That is the equivalent of any lean meat protein. Also it contains omega 3, 6 and 9, which are all the healthy fats You can find these most likely at your health food store. This a great way to add some protein, put it in a smoothie or even sprinkle it on your salad.
Many of us would do well to tip the balance of our diets away from high-fat meat and toward lean meats and plant-based protein such as beans. But in the end, most nutritionists agree, the healthiest approach is to choose from a variety of protein sources. If you're watching your weight, or trying to shed pounds or even trying to bulk up, include a source of protein with every meal, which can help you feel full longer.
Visit me tomorrow and see my recipe for a lean, high protein veggie burger. I am making Mondays Meatless. There are a host of reasons that you should make your next meal meatless!! Visit my recipes to follow.
Until next time,
Live Active........Live Healthy..........Live Happy
Charis
Charis
