Getting your adequate daily protein intake can be challenging. Knowledge of good protein sources is a must, but organization in your daily routine is key.
To determine your suggested daily protein intake, take your weight in kilos and that should equal the minimum of how many grams of protein you should be having/day. For example, I weigh 56 kilos, so my daily protein intake is a minimum of 56 grams. Athletes can go to twice as much as their body weight in grams. Knowledge of great protein sources is the first step to getting enough.
Best sources of protein:
Source (100gr) Amount of Protein (gr)
Cheese, parmesean, hard 35.5
Beef, grass-fed lean steak 33
Chicken breast 30
Tuna, yellowfin (not canned) 29
Turkey, lean 28
Salmon, Wild Atlantic 25.25
Sardines 24.6
Goat cheese, soft 18.5
Egg, hard boiled or poached 12.5
Kefir, plain 11
Yogurt, plain 8
Vegetarian Sources (100gr) Amount of Protein (gr)
Soybeans, mature roasted 39.6
Pumpkin seeds, dried 30
Yeast extract (aka:Vegemite) 27.8
Peanuts, dried 25
Almonds 21
Tempeh, cooked 18
Walnuts 15
Tofu, firm 12.7
Lentils 9.5
Black beans, cooked 8.9
Chickpeas, cooked 8.6
Quinoa, cooked 8
Oats, rolled 6
Obviously, for the vegetarian protein sources, you have to consume a lot more to get your daily protein intake, which can result in additional calories, so be careful. However, the foods above, although many are high in fat, they are all sources of healthy fats and high in fiber.
Protein powders and protein bars can be great sources as well, however, should be considered supplementary. Many of powders and bars come with some unfriendly ingredients, so be weary.
Now that you know what to eat, stock up. Most dietary mishaps occur because we are not organized. If we have the right foods on hand with the time to prepare them, there is no excuse to be reaching for wrong items.
Resources:
USDA – Virtual Nutritionist – www.virtualnutritionist.com
HealthAliciousNess - http://www.healthaliciousness.com/articles/foods-highest-in-protein.php
No comments:
Post a Comment