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Help! Not getting enough protein...



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LIZ1147
SparkPoints: (6,433)
Fitness Minutes: (10,875)
Posts: 140
1/21/13 11:46 P

I tend to rely on eggs (many, many eggs as they are complete proteins), Greek yogurt (make sure to compare calories, sugar, and sodium...I prefer Chobani and Fage), whey protein powder (I usually have a protein shake with one scoop of whey protein powder and light soy milk after a workout), as well as tofu, and very occasionally tuna. While beans and nuts have a decent amount of protein, they are very high in carbs, and are considered to be more of a carb source than a protein source. However, if you rarely eat meat or are a vegetarian, these are good sources. The occasional protein bars are good, but use sparingly, as they are highly processed and are often high in calories.



MOMMYOF2RN
Posts: 564
1/21/13 9:17 P

I drink a protein shake after my workouts per my trainers advice it provides 220 calories and 28g Protein 2 sugars and 4 fibers. Great mix! Almondsand greek yourt are good sources too if you can use them for snacks.



RBJAMES
Posts: 20
1/21/13 8:57 P

It shouldn't be...It was earlier - but I thought I changed it.



MICHELLEXXXX
SparkPoints: (6,128)
Fitness Minutes: (5,730)
Posts: 1,768
1/21/13 8:53 P

Your page is set to private



RBJAMES
Posts: 20
1/21/13 8:40 P

Thanks Becky! I'll report back - but I think that on a "normal" day, it is even lower. emoticon

My appetite has disappeared (good?) and I think that is why I'm having problems. I'm not hungry, so I don't want to eat - I have a tendency to be an emotional eater and my life is in turmoil, but I haven't wanted to eat. Is my lack of appetite due to the exercise and the endorphins? Every other time I've tried to lose weight and exercised, I've felt "starving."



DIETITIANBECKY
Posts: 26,427
1/21/13 8:32 P

It is public, and I like your plan.
Track for the next 2 weeks---this will help you to see where slight changes can occur to increase intake and your overall health. You are so close---a few little changes and you are there.
Becky



RBJAMES
Posts: 20
1/21/13 8:26 P

Hi Becky -

Thanks - I think that I got it so everyone can see it. I would not have eaten the turkey bacon, except I knew that I was short on protein.

I will make sure that I post all my food for each day for the next week or so, so I can see where things are. I'll post again in a few days - the last 4 haven't been typical (I'm a teacher and there was no school).



DIETITIANBECKY
Posts: 26,427
1/21/13 8:12 P

To make your tracker public, go to your sparkpage.
Click EDIT sparkpage.
Check the box to make the tracker public.
Save.

If you are only 10 or so grams short---this could easily be taken care with just a little tweaking. Add 1 ounce of meat to that meat servings. Add an egg white. Use some greek yogurt, etc.

Becky



RBJAMES
Posts: 20
1/21/13 7:24 P

Hi Kristen -

emoticon Thanks! You made me smile as most of those foods are already in my diet.



RBJAMES
Posts: 20
1/21/13 7:23 P

Hi Becky -

The protein issue is typical - and yes the lower end is 60 grams. I'm a sporadic tracker and only track when I'm able - but today breakfast was typical 2 eggs, a splash of non-fat milk, 1 TBSP cheddar cheese, 2 slices of toast (Sara Lee 100% multi-grain) with 2 tsp of margarine. Lunch was not typical - McDonald's cheeseburger and small fry. Dinner is going to be Creamy Avocado Pasta (1 medium sized ripe Avocado, pitted, 1/2 lemon, juiced + lemon zest to garnish, 2-3 garlic cloves, to taste, 1/4 cup Fresh Basil, 2 tbsp extra virgin olive oil one serving of whole wheat pasta).

Most days I have a salad (with chicken, tuna or beans) for lunch, Greek yogurt and oatmeal or a piece of fruit for breakfast, dinner is generally meat based - last night was 2 turkey burgers. I was out of eggs and hope to add more in - for a snack I might have a string cheese and apple or pb and apple or nuts with dried fruit. I think that I'm eating the right stuff...

Somehow it seems that I'm not getting enough - I saw a registered dietician about 11 years ago when I was trying to lose weight (and breastfeeding my son) and I had the same problem - not enough protein. Never got it worked out then and didn't lose the weight. This time is going to be different!

I'll see about getting my nutrition info. posted in the next day or two. Thanks!




KRISTEN_SAYS
SparkPoints: (73,277)
Fitness Minutes: (34,580)
Posts: 5,088
1/21/13 7:16 P

Aim for at least 15g for each meal to ensure you get your protein for the day. I'm a vegetarian (occasionally I eat fish) so all of my suggestions are going to be meat-free but chicken and fish are low-fat protein sources and can be prepped in a number of ways.

My protein sources:
100% whole wheat bread
Peanut butter
Almonds
Quinoa
Old-fashioned oats
Brown rice
Whole wheat pasta
Greek yogurt
Cheese
Legumes
Eggs and egg whites

Broaden your horizons!



RBJAMES
Posts: 20
1/21/13 7:12 P

emoticon Thanks for the broccoli suggestion - I love broccoli!

Edited by: RBJAMES at: 1/21/2013 (19:13)


RBJAMES
Posts: 20
1/21/13 7:11 P

Thanks for the suggestions. I had 2 eggs this morning...I can eat yogurt (and do many days), but I can't have milk. Tracking is how I noticed that I was not getting enough.:-) Thanks again.



DIETITIANBECKY
Posts: 26,427
1/21/13 7:09 P

To really give helpful tips, we would need to see your nutrition tracker. Let me know if you need the steps to make it public.

Is this happening just today or several times weekly?
I assume the lower end of your protein range is 60 grams?
What amount are you typically getting on most days.

Protein sources: lean meats, poultry, fish, beans, lentils, legumes, soy products, milk, yogurt, cheese, eggs, nuts, seeds, peanuts, nut butters, etc

SP Dietitian Becky



CREATIVECALICO
Posts: 298
1/21/13 7:05 P

Meat is your BEST source of protein. If you're not a vegetarian for moral reasons, I recommend eating more of it.



ILAH17
Posts: 12
1/21/13 6:37 P

broccoli!



ALORTA
SparkPoints: (7,310)
Fitness Minutes: (3,449)
Posts: 310
1/21/13 6:30 P

look into other sources of protein, since that's important when you're working out. Not just meat has protein!
Greek yogurt for example, is something I'm quickly starting to jump on as a supper food or snack if I'm running low. Also, eggs with breakfast (I try to eat two in the morning, that way I'm full until lunch and I get a good bit of my protein out of the way early).
If you really can't make it with just foods, there are always protein bars/shakes, but I rather stay away from those if at all possible ^_^
Also, I've found that tracking helps, too. Just knowing I needed more protein has upped my intake without too much conscious effort. The first couple weeks I was here really showed me how lacking I was in my protein intake!



RBJAMES
Posts: 20
1/21/13 6:08 P

I'm working to lose 80+ lbs. and have lost 9 lbs. already this year. However, I am not getting enough protein according to the nutrition tracker. It seems that I have gotten only 1/2 of what I need going into dinner. The problem is that I'm not hungry, so the thought of eating anymore makes me want to vomit. I have 400-750 calories remaining for today and 37 grams of protein. Oh, yes I'm working out - between 15-30 minutes a day 5x per week. emoticon Anyone have any suggestions?



 
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