Protein and its many functions.
After water, it is the most abundant substance in the body. Some feel that protein in the form of meat and poultry is essential to the diet, others think that protein is just animal meat. However, protein comes in many forms, and some are better for you than others.
There are many opinions about the level of protein we need in our daily food allowance. I’m going to cover choosing the right protein and the amounts you should be consuming for optimal health and of course weight loss!
Protein Benefits – The Science Part:
o Needed to rebuild the body’s cells, tissues, muscles, and organs
o Used to keep our amino acid pool full: AAs are used to build and repair cells in the body.
o Provides enzymes and hormones
o It is a vital element in the structure of our body.
o It is necessary in the process of hair and nail production.
o It is used as a source of energy if there is no adequate source
Pretty amazing, don’t you think?
Things you need to know:
o To understand the type of energy we get from protein, you must first imagine a scenario of a sprinter running the fast but short distance to the finish line. Protein provides that level of energy, a burst of energy that soon wears off.
o The digestive system cannot cope with digesting high levels of protein, creating stress on the kidneys and liver and leaving undigested protein in the colon causing digestive problems such as flatulence, bloating, IBS, constipation and more.
o High-protein diets do not improve muscle strength, size, or mass, and therefore offer no advantage.
Choosing the right protein:
o Meat contains saturated fats that are not healthy. It is not an essential form of protein. You can get your protein from much better sources. If you eat animal protein, a better choice would be poultry. Try to limit your consumption to 1 per week of red meat and no more than 2 times per week of poultry – weight 100 – 150 grams.
o Fish is a good form of protein and should be eaten 2-3 times a week and 1-2 of these servings should contain Omega3 such as fresh salmon, mackerel or tuna. Did you know that there is no Omega3 in canned Tuna?
o Nuts and seeds are a healthy choice, but they are high in fat/oil, therefore high in calories; however, this is a good fat, so it can be eaten in small amounts, such as a tablespoon with cereal, salad, or as a snack.
o Eggs due to cholesterol should be limited to one per week.
o Beans, legumes, and brown rice and cereals contain protein along with carbohydrates, so they are a good source of protein as they are fat-free and therefore low in calories.
Try to replace some of your current meat protein with these foods.
Recommended daily amount of protein:
o Proteins should account for approximately 15% of our daily food intake.
o While it is vitally important to our diets, we don’t need much. Protein in any form should be limited to a maximum of 2-3 servings per day between 50-125g.
o As a general rule of thumb, protein should never be more than 1/6 of the amount of food on your plate. Over time the plates have become very large so a good example would be a dessert plate.
Take care Karen
Nutritional Therapist
Tip of the day
Try to fit brown basmati rice into your daily food allowance. It has a nutty flavor and chewier texture than white rice. It is full of nutrients and slow release energy. Eating this with vegetable curry is a tasty and healthy alternative to steak and chips and you’ll feel better afterwards!