Protein

Meeting Your Meat Goals: Protein and Nutrition

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Whether your goal is to get into bodybuilding shape or to trim fat and get toned for spring break, finding the right cut of meat is an important part of your nutritional health. Protein is essential in your daily diet. To find out which protein suits your lifestyle best, read this article about meeting your meat goals.

You may have heard tips about nutrition that seem contradictory. For example, keep a balanced diet versus eliminate red meat. The problem with tips like this is that they aren’t targeted at YOU. Deciding whether you want to include beef, pork, or chicken into your diet depends on your goals, so here is some information that might aid in your decision. In a three-ounce serving of beef, there are about 23 grams of protein and 15 grams of fat. Pork, while slightly more digestible than beef, has a slightly higher fat content. Chicken, as long as it is skinless, is considered by many to be the best form of protein because it has about 27 grams of protein per three-ounce serving, with only two to three grams of fat.

If red meat is still in the running to be included in your diet, then make sure you have the information about which cuts of beef contain the highest amount of fat. If you are thinking about making a steak tonight, be careful which cut you choose. The five fattiest cuts of beef are top sirloin, flank, rib-eye, t-bone, and filet mignon. For an eight-ounce cut, the top sirloin has 11 grams of fat, the flank has 16, rib-eye has 48, t-bone has 35, and the filet mignon has 48.

If your goal is to decrease the amount of fat in your diet, especially saturated fat, there are a couple of ground meat options that can suit your needs. Ground sirloin is actually particularly low in saturated fat. If you are sticking with plain ground beef, make sure to choose a composition that has less than ten percent fat.

There are positive aspects to including meat in your diet, as it is a “complete” protein and it contains essential amino acids. However, there are also negative effects that result from eating a large amount of meat that you should be aware of. It contains only 20% usable protein by weight which means it is not that concentrated. It is also not very nutrient-dense, which means that it is high in calories for the amount of protein you are receiving. If cooked at high temperatures, it can even tend to cause colon cancer. Lastly, if you are not buying organic meat, your meat will also contain antibiotics, hormones, pesticides, and the risk of E. Coli contamination, so make sure to look for organic meat.

The correct amount of protein you should be eating in your diet really depends on your nutrition goals, but there is a way that nutritionists calculate the minimum daily protein requirement with information such as your age, weight, and activity level. To get a general idea of how much protein you should have in your diet, multiply your body weight (in pounds) by .37. With this technique, a person weighing 120 pounds should eat at least 44 grams of protein per day, a person weighing 150 pounds should eat at least 55 grams of protein per day, and a person weighing 185 pounds should have at least 68 grams of protein per day.

If you are looking for a nutritious protein but are also concerned about your budget, you’re in luck. There are a few options that are both cost-effective and protein-rich. Chicken and turkey are considered to be both high in protein and less expensive than the beef alternative. If you are willing to try a non-meat option, whey protein powder could be a budget-friendly addition to your daily diet. Beans and Greek yogurt are also high in protein and very inexpensive.

There are many sources of protein, and animal meat is not the only option. Whether you are vegetarian or just interested in cutting down on your meat intake, there are plenty of other sources you can turn to. As previously mentioned, whey protein, beans and Greek yogurt are all high in protein. Other food products that you could turn to include milk, eggs, soy, buckwheat, and hemp seed.

After reading the information provided in this article, you should have a better idea about the different types of protein and the amount of protein that you should include in your diet. While there may be conflicting tips out there, this article should help you determine what is best for your goals in your diet. Whether you choose red meat, white meat, or no meat, meeting your meat goals is an important part of your nutrition.

The Life of a Vegetarian: Getting Protein in Your Diet

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You may have chosen to eat a strictly vegetarian diet for ethical reasons, or perhaps you appreciate the health benefits of going meat-free. Either way, one of the biggest challenges of a vegetarian diet is getting adequate protein in each meal. Malnutrition commonly affects vegetarians who do not eat a nutritionally-balanced diet. Continue reading for some food items help keep adequate protein in your vegetarian diet.

1. Rice and beans make a perfect combination to provide you with a complete, vegetarian protein. Meat protein contains a complete group of different amino acids that supply your body with essential nutrients. Neither rice nor beans contain all of the essential amino acids, but when you combine the two, you get the complete set of amino acids. This creates a nutritionally-complete protein source.

2. Quinoa is known to some people as the super grain, because of the high degree of nutrition it provides. This grain has been used as a diet staple for centuries, and it contains enough amino acids to make up a complete protein. Quinoa contains a high amount of protein compared to other grains, and it has many health benefits in addition to a delicious, slightly crunchy taste.

3. Tofu is a great addition to any vegetarian diet. It is high in complete protein, and comes in several different forms. You can buy plain tofu in soft, medium and firm textures. This makes it ideal for addition to any food item, from sauces and stir fries to “meat” dishes.

4. Tofurkey, seitan and other “meat” products make great protein additions to your vegetarian diet. These gluten-based products taste great, and help you work other types of vegetarian protein into your diet rather than relying strictly upon soy. Over time, some people develop a sensitivity to soy if it comprises a too-large component of their diet.

5. Frozen “meats,” such as vegetarian hot dogs and corn dogs, veggie burgers, “chicken” tenders and other food items make simple, quick ways to add protein to your vegetarian meal plan. These frozen foods are usually made with a soy protein base, and offer many delicious alternatives to help increase your dietary protein.

If you choose to go vegetarian, it is very easy to fall into eating habits that are less than optimal. Cookies, pies, cakes and donuts are too easy to fall back on, and filling up on these items can leave your diet un-balanced and lacking in protein and other important nutrients. It is important to include a wide variety of healthy foods that can provide you with all of the nutrients your body needs. As a vegetarian, you can also supplement your diet with mixed amino acid supplements, although these do not take the place of protein from food sources.

Choosing the vegetarian lifestyle can provide you with glowing health; it can also result in a pasty complexion and an under-nourished body if not done correctly. As you can probably see, there are many options available to get vegetarian protein into your daily meals. Experiment with some of the options above, and see how much energy you have with your new, improved vegetarian diet.

Protein Sources for Vegetarians

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Vegetarians tend to struggle with getting the proper amounts of protein in their daily diet. There are many benefits to a life spent without ingesting meat products, but care must be taken to compensate for the proteins inherently found in meat. It is important to understand that simply eliminating meat from your diet does not guarantee a higher level of good health. Read on for some ideas on how to incorporate protein into your diet in easy, healthy ways.

An easy, accessible and affordable means of getting the protein that your body needs is by consuming healthy combinations of legumes and rice. Getting a proper balance of amino acids and protein through a combination of legumes and rice is easy to do. One of the most touted combinations is red beans and rice which is common in cultures such as the Cajun community of Louisiana. Rice is a complex carbohydrate, and rice protein has many of the essential amino acids that aid in building strong muscles. Combining rice with legumes such as red beans, or even grains such as corn tortillas, creates a balance that enhances overall nutrition levels.

One of the known “super foods” is quinoa, though it is not a common element of Western cooking recipes. However, it can be purchased in natural foods stores, or even in many standard grocery outlets these days. Quinoa has a good balance of amino acids, with a protein value as high as 18 percent, making it one of the most complete protein sources available. It is often prepared similar to rice, and can also be an excellent breakfast dish served with nuts, honey and fresh berries.

Tofu often gets a bad rap due to the consistency, which is unpalatable to many people. However, it is an excellent source of protein. It comes from soybeans, which has pure protein in a high quality. Tofu, instead, comes from the curds of the soybean, and is not quite as concentrated in protein values. It still rates high as a source of protein for those who do not get it from meat sources, though. Tofu can be purchased either fresh in natural food stores, or packaged in grocery stores. Both are considered acceptable for increasing protein intake for vegetarians.

The “burger alternatives” that are increasingly available in the marketplace can be a good way to ease that craving for unhealthy hamburgers. Known as “veggie burgers,” these frozen patties are typically made from soy, tofu and soy nuts which are inherently high in protein. Other versions are made of grains and vegetables, but are considered to be less similar to standard hamburgers in texture and consistency. All veggie burgers have considerably lower amounts of saturated fat than hamburgers made from meat. It is advised to watch out for levels of sodium in these meat alternatives, and look for ones that contain less than 300 mg per patty.

Use these suggestions to ensure that you do not lose valuable nutrition and protein by choosing a vegetarian lifestyle. After all, the goal is an increased level of nutrition and good health, so take care to find the necessary sources of protein to enhance your daily life.

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Best Protein Sources

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There are a lot of conflicting sources with different information about what’s most important component in your diet for your health. In particular, there are lots of different sources of information all competing to tell you that their product is the most important; here are some tips for figuring out what’s best for you.

Which cuts of beef have the most fat? Actually, the breed of bovine can actually make a very large difference in the fat content. Very tender breeds, such as Waygu, Kobe, and Angus tend to have more fat content than tougher breeds, such as dairy cows. Prime cuts also have more fat than Choice cuts of the same region, which have more fat than Select cuts. Chuck, Forerib and Brisket tend to have more fat than Round, Shank, and Fillets. The exact fat composition of ground beef tends to be listed on the package, but is not always possible to determine.

Different fat compositions of ground beef are useful for different things. For making a sauce with ground beef, or meatloaf, using lean meat is useful to lower the final fat content of your food, and to prevent yourself from needing to drain the fat multiple times or skimming it off multiple times. However, for items like hamburgers, the more fat the ground beef has, the more juicy the finished product will be. This can make a big difference in your enjoyability.

The estimates of the correct amount of protein in your diet can vary widely. Most people do not need more than between 50 to 80 grams of protein in their diet daily to keep with basic metabolic needs. If you are exercising vigorously, you can generally use about 150 grams of protein a day. However, up to a third of your calories a day can come from protein without any ill effect. Eating too much protein in your diet instead of other basic metabolic sources like carbohydrates or fats can cause your body to break it down for energy, which can lead to a dangerous pH imbalance in your blood, causing it to become too acidic, which can interfere with basic body functions like oxygen balance.

The cheapest, most nutritious protein can vary, but generally speaking, the least expensive combination that will give you a complete protein combining all the amino acids you need is a combination of beans (brown, red, or black) and rice. Another common combination is nixtamalized corn and beans. Although that sounds complicated, the simple combination of a corn tortilla with a bean-based filling will do the trick. These contain lots of fiber, minerals, and vitamins as well as the protein you need. These also have the advantage of taking much longer to spoil and not needing to be refrigerated, which makes them much more convenient.

There are many conflicting sources of information about where you should get your protein and what is best. The cheapest and healthiest source of protein is the combination of rice and beans, but that doesn’t mean you have to cut meat out of your diet – you just have more options for dinner.

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