Download THE pOWER of protein in Your Diet

THE POWER of
Protein in Your Diet
(Sources: Journal of the Academy of Nutrition and Dietetics;
Harvard School of Public Health; USDA)
Whether you are trying to bulk up, slim down or just maintain a
healthy weight, protein is a vital part of your daily diet and is a key component of
Sources of Protein:
At-a-Glance
Below is a list of high-protein foods,
showing the serving and how much
protein is offered.
Breakfast
Portion and Protein Grams
Egg 1 large = 7g
Low-fat/no-fat yogurt 1 cup = 10g
Greek yogurt 1 cup = 12g
Oatmeal 1 cup = 6g
Malto-Meal/Cream of Wheat 1/2 cup = 10g
Reduced-fat milk 8oz = 8g
Whole-wheat English muffin 1 muffin = 5g
Lean turkey bacon 1 strip = 2g
Soy sausage 1 patty = 5 to 11g
Lunch
Hard-boiled egg Chickpeas Cottage cheese Canned tuna Hummus 1 egg = 6g
3/4 cup = 18g
1/2 cup = 14g
6 oz can = 40g
1/2 cup = 9g
Dinner
Salmon Skinless chicken breast Ground turkey Lean ground beef Turkey breast Pork tenderloin Lentils/black beans Kidney beans Tofu Quinoa Spinach 3 oz cooked = 18g
3 oz = 27g
4 oz cooked = 22g
3 oz = 18g
3 oz = 20g
4 oz = 29g
1/2cup = 9g
1/2 cup =7g
1/2 cup = 20g
1/4 cup = 5g
1 cup = 5g
snacks
String cheese Soy nuts Turkey jerky Energy bar Peanut butter Almonds Pumpkin seeds 1 stick = 8g
1/4 cup = 7g
1 oz = 9.4g
1 bar = 10 to 20g
2 Tbsp = 8g
1/2 cup = 8g
1/4 cup = 8g
maintaining your energy, too. Protein is one of the basic building blocks of the human body
and is used to build new cells, maintain tissues and produce new proteins that make it
possible for you to perform basic bodily functions. Consider it the fuel you need to keep
all parts of your body’s engine running optimally and on time.
Be warned, not all proteins are considered equal. Follow these tips to ensure
you get the power-packed health benefits from your protein choices:
1
Mix it up. Eating a variety of foods will ensure that you get all of the amino acids (the building blocks of proteins) you need. Refer to the chart to the left for various sources of protein.
2
Pay attention to the protein
package. Pay attention to what
comes along with the protein. For
example, vegetarian sources of protein
(such as beans, whole grains and nuts) offer the added benefits of healthy fiber, vitamins and minerals.
3 Choose seafood
twice a week. Eat
seafood in place of meat or poultry twice a week, focusing on those higher in healthy oils and low
in mercury—such as salmon, trout
and herring.
4 Opt for lean or low-fat meat and poultry. Choose lean cuts of red meat, such as round or sirloin and ground
beef that is at least 90% lean. Trim fat from meat and remove poultry skin. Avoid brisket, liver, rib steaks (like
prime rib), dark meat from chicken
and turkey, duck and goose.
5 Eat plant protein
foods more often.
Research suggests that eating red meat
can contribute to a higher risk of
developing colon cancer, heart disease,
cancer and diabetes. Replace red meat
with fish, poultry, beans or nuts, which
are naturally low in saturated fat and
high in fiber. TIP: If you must have
red meat, visit:
www.beefitswhatsfordinner.com for a list of the leanest cuts of meat.
6 Skip the processed stuff. Bacon, hot dogs and deli meats are linked even more
strongly to serious health conditions.
7 Think small when it comes to meat portions. Get the flavor you crave but
in a smaller portion. Make or order a
smaller burger or a “petite” size steak. TIP: A serving of protein is equal to
the size of the palm of your hand.
How Much Protein Do You Need?
The amount of protein a person needs
depends on their gender and age. The
Recommended Daily Allowance for
protein is .38 grams per your pound
of weight—meaning an average adult
male would need 56 grams per day,
and 46 grams for an average woman.