Diet and Exercise Tips


Protein Foods

Last updated Jun 17, 2010
BENEFITS of PROTEIN
     
PROTEIN:
  • is essential for growth and maintenance of all cells
  • requires a lot of energy in order to be digested and stored... this increases your metabolism and burns CALORIES!
  • builds lean muscle mass
  • is in many of the foods we eat on a regular basis
  • is made up of amino acids
                                              ...but what ARE amino acids?
AMINO ACIDS:
  • building blocks of protein
  • there are 20 different amino acids
  • some can't be made in our bodies, so we must get them through our diets... these are called ESSENTIAL AMINO ACIDS
PROTEIN is found in the following foods:
                      Meats
  • meats, poultry, and fish
  • legumes (dry beans and peas)
  • tofu
  • eggs
  • nuts and seeds
  • milk and milk products
  • grains, some vegetables, and some fruits (provide only small amounts of protein relative to other sources)
COMPLETE PROTEINS:
                   photo of various foods
  • meat, poultry, fish, milk, eggs, and cheese (ANIMAL PRODUCTS)
  • provides all of the essential amino acids
  • AKA, "high biological value proteins" or "high quality proteins"
INCOMPLETE PROTEINS:
                   photo of various foods
  • other plant based sources such as legumes, rice, corn and tofu
  • low in one or more of the essential amino acids
  • complementary proteins are tow or more incomplete protein sources that together provide adequate amounts of all of the amino acids, for example rice and dry beans, when consumed within the same day, can provide adequate amounts of all of the essential amino acids the body needs.

Recommended Dietary Allowance for Protein

 

Grams of protein

needed each day

Children ages 1 – 3

13

Children ages 4 – 8

19

Children ages 9 – 13

34

Girls ages 14 – 18

46

Boys ages 14 – 18

52

Women ages 19 – 70+

46

Men ages 19 – 70+

56

Another formula you can use to determine your daily protein requirement is:
body weight (in kg) x 0.8 g/kg
or
body weight (in kg) x 1.0 g/kg
if you are very active
(to convert from lbs to kgs divide your body weight in lbs by 2.2)
EXAMPLES OF PROTEIN AMOUNTS IN FOOD:
  • 1 cup of milk has 8 grams of protein
  • a 3-ounce piece of meat has about 21 grams of protein
  • 1 cup of dry beans has about 16 grams of protein
  • an 8-ounce container of yogurt has about 11 grams of protein
... remember, one serving of protein is about the size of your palm!
GOOD SOURCES OF PROTEIN FOR VEGETARIANS:   
Proteins
  • beans
  • nuts and nut butters
  • peas
  • soy products (tofu, tempeh, veggie burgers)
  • milk products and eggs (for lacto-ovo vegetarians)

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