Protein does many great things for our bodies – from keeping us feeling full and satiated for longer periods of time to acting as the building block of our muscle tissue.
As for the question - how much protein do we need to eat? The Recommended Daily Allowance (RDA) of protein according to U.S. government standards is 0.8 gram per kilogram (2.2 pounds) of ideal body weight for the adult. This protein RDA is said to meet 97.5% of the population's needs.
So, protein is definitely your friend and should be a part of your daily meals and snacks. As you know, there are many “designer” protein products out there from shakes -to powders -to bars etc… But, just as we pick and choose our friends, we also want to be selective with the sources of protein we allow into our lives. I prefer to stick to quality sources that are found naturally in the foods I eat as opposed to being “manufactured” and "packaged" into protein bars, supplements etc...
Here’s a list of my favorite protein picks that you may want to include in your meals too:
- Skinless poultry
- Fish
- Lean meats
- Shellfish (shrimp, scallops, crab etc…)
- Legumes (black beans, kidney beans, chick peas etc…)
- Egg whites and egg substitutes
- Eggs (According to the American Heart Association - one egg a day is acceptable for normal, healthy adults)
- Nuts (be mindful of your portions as they still are calorie dense)
- Low and nonfat dairy products
- Soy milk and tofu
4 comments:
I have been having smoothies with the soy protein....
I like the focus of protein in my meal planning. I find that if I include protein in all meals (even snacks) it will actually sustain me longer. Power to the Protein!
Yes ladies keep adding the protein in all of your meals and snacks!!! It keeps you feeling full for longer and helps prevent dips in blood sugar:-)
I have found adding small portions of protein to my meals has helped control my craving of sugar.
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