The holidays are over and you’re feeling the guilt because of too many goodies and carbs and not enough protein. You probably spent last weekend feeling a little sluggish and bloated. Many people do because they eat all the wrong things during that long week between Christmas and New Years.
You need protein. Most of us don’t eat enough of it normally let alone during the holidays. Protein is one of the building blocks of your cells and your cells are constantly changing. That’s why it’s essential to give them the fuel they need. Most nutritionists recommend that we get between 90-120 grams per day.
The Top Five Sources of Protein
(according to WebMD)
- Fish: Besides being an excellent source of protein, fish is an important source of omega-3 fatty acids. These are essential for keeping our heart and brain healthy.
- Seafood: I love seafood of any kind (except raw). The benefits are the same as fish. Some seafood such as shrimp has gotten a bad rap for being high in cholesterol, but that is false. What’s high in cholesterol is the butter we put on it. Limit that and you’re good.
- Skinless white meat chicken or turkey: These meats are great for building muscle. Chicken is one of the best non-vegetarian sources of protein. It’s a lean meat and contains very little fat. Skinless may sound boring, but there are all kinds of great recipes on the internet to spice it up. Fried chicken has protein too but lots of fat which you don’t need!
- Lean beef: Most of the time people say stay away from red meat. That’s because usually go for those cuts with all the fat marbling in them. A 3 oz serving makes up less than 10% of your daily calories and supplies over 10% of your daily value for nine essential nutrients including protein, zinc, phosphorus, iron and B-complex vitamins. Beef helps build strong muscles, teeth and bones while supplying energy and oxygen to cells.
- Low fat milk: Cow’s milk offers a rich source of calcium, a mineral essential for healthy bones and teeth. Cow’s milk is also often fortified with vitamin D, which is also beneficial for bone health. However, other nutrients are also necessary for bone health, such as vitamin K, strontium, magnesium and vitamin C.
There are other sources since you probably don’t want to eat fish or beef all day every day to get the amount you need.
- Seeds and nuts: Nuts like walnuts and almonds are high in protein and the fat is good fat. Seeds such as sunflower seeds, pumpkin seeds and pine nuts.
- Dairy: Cottage cheese and feta cheese have 28 and 21 gms of protein respectively. All dairy is a good source of protein.
- Vegetables: Peas, beans, brussels sprouts and spinach are all good sources believe it or not. They also have other benefits such as iron and fiber to their credit.
- Cereals, bread, pasta: There are some products in this group that are fortified with protein. Naturally though whole wheat pasta and egg noodles are a good natural source.
This just brushes the surface, but I hope you got some ideas to add more protein to your diet. You need to have protein with every mean and snack so get creative.
If you enjoyed this or found some value, please feel free to comment and share!
PS: If you are in search of something to keep you on track toward your goal, CHECK OUT my FREE 24 week program HERE.
PPS: If you want to see what I use to make sure I have enough protein, Check it out here!