Protein is very important to every healthy diet but it is often neglected for extra carbs. Protein is especially important for the health of your hair, nails, skin and muscles. Protein can be found in meat, poultry, fish, nuts, seeds, beans, dairy and eggs. Try to have a serving of protein, carbs and good fat at each meal. Some healthy substitutes include.
GOOD:
1 Skinless Chicken breast
(1-3 grams of fat)
Omega free range whole egg or egg whites
Baked or steamed fish (especially salmon, good fat)
4 oz Extra lean ground chicken (1.5 g fat)
BAD:
1 Chicken thigh
(10-15 grams of fat)
Whole egg
Fried or Breaded fish
3 oz Ground Beef (13 g fat)
(47g fat)
If you are a vegetarian, please make an effort to include protein in every meal. I'm sure you already know the regular protein sources such as, tofu, nuts seeds and beans. But look into some other options such as: soygart, and Eves products are great; they have everything from veggie dogs, soy cheese, veggie ground round and veggie sausage links. As well try things like a good protein powder, you can get it with a whey (dairy base) or a soy, rice or hemp base. Kamut pasta is much higher in protein than regular pasta. There are no excuses for not getting enough protein.
P.S
Hemp protein contains all 20 known amino acids including the 8 essential and 2 semi-essential amino acids (EAAs) our bodies cannot produce. Proteins are considered complete when they contain all 9 essential amino acids in a sufficient quantity and ratio to meet the body's protein requirements. This makes hemp seeds perfect for vegans, vegetarians or anyone who is looking to reduce the meat content of their diet, hemp seed protein can supply all of the protein requirements without the bad fats in meat and without the stomach upset from soy.
Sometimes I'll eat Tilapia as one of my lean proteins until I did some reading on farming vs. wild. Regardless of which type of fish you choose don't eat too much as levels of mercury have been found to be rising.
ReplyDeleteIt's really all about chicken!
Thanks Richy for all the great tips
Canadians are advised to limit consumption of fresh/frozen tuna, shark, swordfish, escolar, marlin, and orange roughy. In general, you can eat up to 150 g per week of these fish species combined. However, women who are or may become pregnant and breastfeeding mothers can eat up to 150 g per month. Young children between 5 and 11 years of age can eat up to 125 g per month. Very young children between 1 and 4 years of age should eat no more than 75 g per month of these fish species.
ReplyDeleteP.S So happy Fishing.