Yeah wait, what, I’m movin it? Weird… Sorry I have lagged with the Monday tips, been all over the map but I am back. I only had 4 hours of sleep last night, so no gym for me, that will have to come tomorrow. This week’s tip is all about nutrition anyway so everyone can start today even if you’re saving the gym for tomorrow. Today’s tip is regarding protein… I am definitely not a nutrition know it all, however that doesn’t mean that a lot of my friends aren’t.
One of my most fab-fit friends Kail asked me what I ate for lunch today and when I told her broccoli, string beans and a Tiger’s Milk bar she yelled at me, apparently, that wasn’t enough protein. She told me I should be eating AT LEAST 50 grams of protein a day which… ya, not sure if I am doing that daily. I workout moderately, so protein is super important to combine with my work outs. She eats about 120 grams a day but fitness and nutrition is her job. I wanted to at least give you all a break down of some good foods to include in your daily diet to ensure you are getting enough protein per day.
It is interesting to see what each food breaks down to per serving. You could be eating several of these foods each day, all while still having an inadequate protein intake. Check this list below and see if you make the cut! Are you eating 50 grams of protein a day at least?
Salmon, chicken, halibut, egg whites, soy beans, low fat cottage cheese, low fat yogurt… just to name a few of the best options… here are the rest!
BEANS
| FOOD | AMOUNT | CALORIES | PROTEIN | CARBS | FAT |
| Black beans | 1/2 cup cooked | 113 | 7.6 | 20.4 | .5 |
| Garbanzo (chickpeas) | 1/2 cup cooked | 134 | 7.3 | 22.5 | 2.1 |
| Kidney beans | 1/2 cup cooked | 112 | 7.6 | 20.1 | .4 |
| Lentil beans | 1/2 cup cooked | 115 | 8.9 | 19.9 | .4 |
| Lima beans | 1/2 cup cooked | 108 | 7.3 | 19.6 | .4 |
| Navy beans | 1/2 cup cooked | 129 | 7.9 | 24.0 | .5 |
| Soybeans (edamame) | 1/2 cup cooked | 127 | 11.1 | 10.0 | 5.8 |
| Tofu | 1/2 cup fresh | 94 | 10.0 | 2.3 | 5.9 |
Continue for the full list of suggested high protein foods!
DAIRY
| FOOD | AMOUNT | CALORIES | PROTEIN | CARBS | FAT |
| Cheddar cheese | 1 ounce | 114 | 7.1 | .4 | 9.4 |
| Cottage cheese | 1/2 cup | 110 | 14.0 | 3.1 | 5.0 |
| Cottage cheese, lowfat | 1/2 cup | 90 | 16.0 | 3.0 | 1.0 |
| Egg | 1 large | 75 | 6.3 | 0 | 5.0 |
| Milk, lowfat | 1 cup | 121 | 8.1 | 11.7 | 4.7 |
| Milk, skim | 1 cup | 86 | 8.4 | 11.8 | .4 |
| Muenster cheese | 1 ounce | 104 | 6.7 | .3 | 8.5 |
| Swiss cheese | 1 ounce | 107 | 8.1 | 1.0 | 7.8 |
| Yogurt, lowfat | 1 cup | 144 | 11.9 | 16 | 3.5 |
| Yogurt, nonfat | 1 cup | 127 | 13.0 | 17.4 | .4 |
FISH
| FOOD | AMOUNT | CALORIES | PROTEIN | CARBS | FAT |
| Anchovies, in water | 1 ounce | 37 | 5.8 | 0 | 1.4 |
| Halibut | 3 ounces | 93 | 17.7 | 0 | 2.0 |
| Mackerel | 3 ounces | 180 | 15.8 | 0 | 11.8 |
| Salmon | 3 ounces | 121 | 16.9 | 0 | 5.4 |
| Sardines, in water | 1 can | 130 | 22.0 | 0 | 5.0 |
| Tuna, tongol | 1/4 cup | 70 | 16.0 | 0 | 0 |
GRAINS
| FOOD | AMOUNT | CALORIES | PROTEIN | CARBS | FAT |
| Oatmeal, rough cut | 1 cup | 145 | 6.0 | 25.2 | 2.4 |
| Pancake, buckwheat | 1 4″ diameter | 54 | 1.8 | 6.4 | 2.2 |
| Pancake, whole wheat | 1 4″ diameter | 74 | 3.4 | 8.8 | 3.2 |
| Popcorn, dry | 1 cup | 54 | 1.8 | 10.7 | .7 |
| Rice, brown, cooked | 1/2 cup | 108 | 2.4 | 22.8 | .8 |
| Rye bread | 1 slice | 56 | 2.1 | 12 | .3 |
| Whole wheat bread | 1 slice | 56 | 2.4 | 11 | .7 |
POULTRY
| FOOD | AMOUNT | CALORIES | PROTEIN | CARBS | FAT |
| Chicken breast | 4 ounces | 193 | 29.3 | 0 | 7.6 |
| Chicken, light meat, no skin | 4 ounces | 196 | 35.1 | 0 | 5.1 |
| Chicken, dark meat, no skin | 4 ounces | 232 | 31.0 | 0 | 5.1 |
| Turkey, light meat, no skin | 4 ounces | 178 | 33.9 | 0 | 3.7 |
| Turkey, dark meat, no skin | 4 ounces | 212 | 32.4 | 0 | 8.2 |
No Comments
No comments yet.
RSS feed for comments on this post. TrackBack URL
Leave a comment
RSS