When most people think of protein, we usually think of fulfilling our protein quota with meat, usually beef or chicken. While meat is definitely a source of protein, ideally it should only be eaten about 1-3 times a week. From the research I've done, many societies that have consistently produced centenarians or people living an active life into their 90s have treated meat as a treat. The reason being that those societies rely on growing their own food and killing their own meat and do not have the array of meat products available to them like most of us do. They had to get their daily protein from other sources.
Most of us don't need to eat as much protein as we think we do. To find out how much protein you need multiply your recommended body weight by 0.36 (taken from the Okinawa Program).
Protein Products
Ex: If your recommended body weight for your height is 120 then your daily protein intake should be 43.2 grams of protein.
120 x 0.36=43.2
There are plenty of alternative sources of protein to choose from in addition to meat that you may not know about.
Avocado: Not only is avocado a source of protein, but it also contains all eight essential amino acids. Avocados are high in antioxidants, monounsaturated fats (otherwise known as good fats) and fiber. And who doesn't like guacamole?
Whole grains/beans or legumes: If you've been reading my blog, then you know how much I love brown rice and how good it is for you. You might also already know that brown rice mixed with beans or legumes is a complete protein also high in fiber.
Nuts and Seeds: Nuts are an awesome protein to have as a snack. I try to have unsalted almonds everyday for a snack. If you choose to use nuts as a protein source, try to stick to raw unsalted nuts which have the most nutrients. Another way to eat nuts is through peanut or almond butter, but make sure it's the kind with no added sugar!
Fish: Pretty much everyone knows that fish is a great source of protein. My favorites are salmon, tuna, and sardines. Not only a good source of protein, but a great source of good omega fats. I try to include fish in my diet about 3 to 4 times a week.
Soy: Another source of protein that everyone should know. There are so many so products out there now, that it can get a little over whelming. I like soy milk as an alternative to cow's milk. There's a ton soy substitutes for meat like soy dogs or soy patties. Also don't forget edemame, which is the actual soy bean.
Hummus and Whole Grain Bread: I love hummus! Hummus is a dip made of chickpeas. When eaten with bread it contains all eight essential amino acids and it's also full of fiber.
So there you have it. Healthy sources of protein full of other benefits like antioxidants, good fats and fiber.
Black Friday ULTIMATE NUTRITION PROTEIN ISOLATE CHOCOLATE CREME, 3LB Tub 2011 Deals
Nov 20, 2011 08:33:24
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