Blog Archives

Protein: How Much is Enough?

 

Protein is essential to good health. The very origin of the word — from the Greek protos, meaning “first” — reflects protein’s top-shelf status in human nutrition.

According to Harvard Health Blog

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Giving your body what it needs is crucial for the survival of the Fittest and Happiest.

Remember: Your own personal needs may vary based on multiple factors including your age, sex, activity level, and weight loss goals.

The Recommended Dietary Allowance (RDA- which is the amount of a nutrient you need to meet your basic nutritional requirements) for protein is a 0.8 grams of protein per kilogram of body weight. This is the minimum amount you need to keep from getting sick and for optimal health. That is 0.37 gram per pound of body weight.

The United States Department of Agriculture (USDA) suggests 15 to 20 percent of your calories should come from protein.

If you exercise heavily, you must be wary that you will definitely need more protein than an average sedentary person, so as to almost double your protein amount.

Here is a chart for you to base on:

Weight in lbs. Minimum Protein Athletes Minimum
Minimum Daily Protein Requirements 
100 37 grams 74 grams
110 40 grams 80 grams
120 44 grams 88 grams
130 47 grams 94 grams
140 51 grams 102 grams
150 55 grams 110 grams
160 58 grams 116 grams
170 62 grams 124 grams
180 65 grams 130 grams
190 69 grams 138 grams
200 72 grams 144 grams
210 76 grams 152 grams
220 80 grams 160 grams
230 84 grams 168 grams
240 87 grams 174 grams
250 91 grams 182 grams
260 95 grams 190 grams
270 98 grams 196 grams
280 102 grams 204 grams
290 105 grams 210 grams
300 109 grams 218 grams

Very Well Fit

Where are the Best Sources to get your Protein?

Protein comes from both plants and animals. The best protein source is one without extra fat, sugar or sodium.

Lean meats, poultry, fish, seafood, eggs, plants based, and dairy products are all excellent sources of protein.

Choosing lower-fat cuts of meat or removing the skin from chicken and turkey is a good way to cut extra calories you may not want or need.

Cold water fish such as salmon, tuna and herring make good protein choices with their richness in omega-3 fatty acids.

Legumes, nuts and seeds are also good sources of protein, not to forget that even vegetables and grains have small amounts of protein which we may neglect.

What is in a Serving?

Here is where many protein eaters go wrong. One serving of protein is equal to one egg, 3 to 5 ounces of meat, poultry or fish, 1.5 ounces of cheese or about 12 walnuts. So a serving of meat, poultry or fish is about the size of the palm of your hand, and a serving of cheese is the same size as two dice (regular 6-sided dice, not 12- or 20-sided extra-large Dungeons and Dragons dice).

According to Shereen Lehman, MS

Go about your day today and bare in mind this piece of information that can change how you feel about yourself and how much satisfaction your body can reach. Protein is an essential part of your day and should be taken seriously. Athletes especially should really focus on upping the daily serving, as you may notice a change in performance, energy, essence of life.

Have a wonderful weekend friends and sorry to have been MIA. Stay Tuned for more!

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Egg Yolks: Totally Misconstrued!

 

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What comes to mind?

In reality, when making eggs, many throw away the egg yolk and make egg whites, but truly, if you’re going to throw out anything, it”s actually the white, because the actually nutrition is in the middle.

I am guilty too, don’t worry. For the longest time, I have been minimising my yolk intake drastically to stay away from the demons I believed the Yolks had but boy was I ever wrong. That is not to say I will be abusing egg yolks from hereon, I mean all healthy things in fair consumption make sense.

Eliminating egg yolks from your diet for fear of fat and cholesterol is actually depriving your body of important nutrition, and these will come to light throughout this article.

Here you are, the FACTS:

1. They have so many Vitamins and Minerals!

Reference: An egg yolk a day keeps the doctor away

2. They have phospholipids, which is a type of fat important for building cell membranes, and promoting cardiovascular health, metabolic health, as well as memory and cognitive function.

3. They have Antioxidants

4. Egg yolks have Carotenoids, showing promise for promoting eye health, lowering the risk of  macular degeneration and cataracts and other eye diseases.

Reference: What are the Benefits of Egg Yolks?

Be careful, that is not to say egg whites are not good for you, they are filled with Protein, but that pretty much all they are, compared to their counterpart.

Now for the Top Ten Proven Health Benefits of Eggs according to Authority Nutrition:

  1. Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient we need. Omega-3 enriched and/or pastured eggs are even healthier.

  2. Eggs are high in cholesterol, but eating eggs does not have adverse effects on cholesterol in the blood for the majority of people.

  3. Egg consumption consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a reduced risk of many diseases.

  4. Eggs are among the best dietary sources of choline, a nutrient that is incredibly important but most people aren’t getting enough of.

  5. Egg consumption appears to change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which is linked to a reduced heart disease risk.

  6. The antioxidants Lutein and Zeaxanthin are very important for eye health and can help prevent macular degeneration and cataracts. Eggs are high in both of them.

  7. Omega-3 enriched and pastured eggs contain significant amounts of Omega-3 fatty acids. Eating these types of eggs is an effective way to reduce blood triglycerides.

  8. Eggs are fairly high in quality animal protein and contain all the essential amino acids that humans need.

  9. Many studies have looked at egg consumption and the risk of heart disease and found no association. However, some studies have found an increased risk in people with type 2 diabetes.

  10. Eggs are highly fulfilling and tend to make you eat fewer calories, helping you to lose weight

SO, Bottom line…

DO NOT THROW AWAY YOUR EGG YOLK AND SIMPLY EAT THE EGG WHITES, DON’T MISS OUT!