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Nutrition Challenge: August 1-5, 2011

August 1st, 2011 by Melissa Uncategorized

The POWER of Protein

Protein is vital to your health and crucial to all your body’s physiological functions. Consider it the fuel you need to keep all parts of your engine running optimally and on time. Protein can be found in a wide array of foods.

Proteins are found in your skin, bones, muscles and all your organ tissue. It is also found in the hemoglobin that carries the oxygen in your blood, hormones, and the enzymes that play a part in the body’s crucial chemical reactions. Though protein malnutrition is generally not a problem in developed nations like the United States, eating too little can result in growth failure, loss of muscle mass, a suppressed immune system, and weakness of the heart and respiratory systems. There are at least 10,000 proteins at work in your body. And they constantly need to be refueled.

Protein and Weight Loss

High-protein diets are not about excluding all other food groups, but eating more protein has shown positive results when it comes to weight loss and diet maintenance.  

Here’s why: fish, chicken, beef, beans and other protein-rich foods don’t travel as quickly from the stomach to the intestine. This basically means your stomach empties at a much slower rate – so you feel fuller longer, and as a result, eat less. Proteins don’t cause a spike in blood sugar levels – and the subsequent crash. The body also has to use more energy to digest protein – you actually burn more calories in the process.

 The Recommended Daily Allowance (RDA) change with age:

  • Infants require about 10 grams a day.
  • Teenage boys need up to 52 grams a day.
  • Teenage girls need 46 grams a day.
  • Adult men need about 56 grams a day.
  • Adult women need about 46 grams a day.
  • Pregnant or lactating women need about 71 grams a day.

Meat

Lean cuts of beef and extra lean ground beef are good sources of complete proteins, but are also high in saturated fat. Limit your consumption of red meat and make it an only-sometimes option. Boneless and skinless chicken breasts and turkey cutlets are the leanest poultry choices. Meat portions should be about the size of a deck of cards. One chicken breast provides about 23 grams of protein.

Fish and Shellfish

Fish and shellfish offer high-quality protein. Fish like salmon, sardines, tuna, trout, herring and mackerel are “fatty fish,” rich in Omega-3s. Unfortunately, most fish and shell fish contain traces of mercury. The recommended allowance of fish per week is 12 ounces, or two fish meals a week.

Eggs and Dairy

Eggs and egg whites are an excellent source of protein. They are also rich in vitamin B12, vitamin D, riboflavin and folate. Eggs are a energy-sustaining food that helps to stave of fatigue. Eggs should be eaten in moderation, as they contain dietary cholesterol, which can increase the risk of heart disease in people with elevated blood cholesterol levels. This cholesterol is found in the yolk; egg whites, on the other hand, are cholesterol free. Low-fat milk, yogurt and cheese are also abundant in protein. Cottage cheese is low in carbohydrates and provides 28 grams of protein, just be careful of its sodium levels. Yogurt provides about 14 grams of protein. One cup of milk has 8 grams of protein.

Plant-Based Proteins

Dry beans, lentils, peas and soy/soy products (limited to 2-4 servings a week) are excellent and versatile options. Black, pinto, kidney, lima and garbanzo beans offer relatively equal amounts of protein; a serving of kidney beans provides about 15 grams. Beans can be added to soups, salads and used as the main ingredient for an entree. Think burritos, hummus, and yes, even veggie and black bean burgers count. Bonus: all are high in fiber.

Nuts and Seeds

Pine nuts, walnuts, almonds, peanuts, pecans and pistachios are more than snack foods – they are all rich in protein. Complement your meals with nuts; add them to salads, oatmeal and cereals, yogurt and main dishes. Nut are high in calories, but they are also nutrient dense. Nuts contain essential fatty acids. In addition, nuts mostly contain unsaturated fats, especially monounsaturated fat. This type of fat does not affect blood cholesterol levels.