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Protein Shortage



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ZELDA13
SparkPoints: (32,613)
Fitness Minutes: (19,659)
Posts: 1,142
6/17/13 2:42 A

One of my favorite meals is egg whites with spinach or kale. I can eat it every day and it gives me a good amount of protein.



DASHINGJIMMY
SparkPoints: (20,325)
Fitness Minutes: (12,959)
Posts: 171
6/17/13 1:36 A

Try simply changing the proportions of the things you eat. If I'm short on protein for the day sometimes I'll cut the carbs serving in half and double up on the meat/fish/etc.



RENEEGADE
SparkPoints: (13,278)
Fitness Minutes: (15,802)
Posts: 100
6/17/13 12:50 A

Thanks again. I thought I had a pretty good idea about eating right, but I know now I have a lot to learn. Thanks for all your suggestions, it helps a lot! emoticon



AMYTHBE
SparkPoints: (2,310)
Fitness Minutes: (1,883)
Posts: 59
6/16/13 10:56 P

yeah , make sure you check those nutrition info whenever you enter a food. Some times people don't put in sugars or other micronutrients that are in a food.

Also, whey protien powder helps me on those days when I don't want dairy or meat...



FIELDWORKING
SparkPoints: (22,607)
Fitness Minutes: (43,618)
Posts: 622
6/16/13 2:07 P

I don't know what kind of Greek Yogurt you've been eating but I personally like the Yoplait 100 calorie Greek Yogurt. Compared to the other brands it has fewer grams of sugar and has 10 grams of protein. I also like to drink Nesquik Chocolate milk (the one with the brown top; after a workout). It has 8 grams of protein per serving. I think that white milk has the same amount of milk. I guess milk might not be a great choice if you're worried about cholesterol, but in moderation it shouldn't be a problem. Beans are a great source of protein. Also, if you need an on the go snack, try the Fiber One bars with the extra protein (6 grams of protein). The coconut one is good.

Do you like oatmeal? Even though it is considered to be processed, the Quaker High Fiber Oatmeal has 4 grams of protein and 10 grams of fiber.



SCRAPPYDOO9
SparkPoints: (3,855)
Fitness Minutes: (3,792)
Posts: 36
6/16/13 1:27 P

lentils and beans! There are so many ways to cook them or use them as add-ins. There are so many varieties! I leave a couple tubs of cooked beans in the fridge and throw them in everything. Lentils make great dips. Black "caviar" lentils added to a softer variety give a ground beef texture.



RENEEGADE
SparkPoints: (13,278)
Fitness Minutes: (15,802)
Posts: 100
6/16/13 12:34 P

Thanks everyone, your comments have helped! emoticon



AZULVIOLETA6
SparkPoints: (52,898)
Fitness Minutes: (63,708)
Posts: 2,614
6/14/13 2:18 P

Just eat the egg whites, not the yolks. Also, free-range, farm-fresh eggs have entirely different nutritional values than factory eggs--they have more beta carotene, vitamin A, Vitamin E and Omega 3s. They have 1/3 less cholesterol and 1/4 less fat.

What about cheese? I tend to be low on fats, so cheese works out fine for me as long as I don't have a ton of it. A couple of ounces a day can add a lot of protein and flavor to your diet. Cottage cheese is another thing to think about if you get sick of yogurt.

What about turkey burgers? Those are my go-to item when I've had too many carbs for the day but need more calories.



DIDS70
Posts: 5,070
6/14/13 1:59 P

Greens-- such as kale, broccoli, spinach, dandelion greens and sprouts (i sprout myself) have a lot more protein than given credit for.
Following a more plant based diet, I don't touch dairy. I do eat nuts but not in the quantities I used to.



FP4HLOSER
Posts: 968
6/14/13 11:08 A

One other suggestion is that you might try to find another Greek yogurt with more protein such as Fage brand. I noticed that Greek God yogurt has 6g for 6 oz. and the Fage has 18g in 6 oz.
I agree with Zen about the eggs too. You can also use just egg whites part of the time.

Edited by: FP4HLOSER at: 6/14/2013 (11:09)


ZENANDNOW
SparkPoints: (33,463)
Fitness Minutes: (2,138)
Posts: 2,406
6/14/13 11:04 A

From my experience here, I make sure I get the protein I need. I alternate foods such as lean ground beef (93/7), chicken, ham, turkey, almonds, lowfat cottage cheese, peanut butter, beans/peas, and eggs (two eggs about twice per week).

There's no reason to skip eggs if you like them. Your cholesterol levels won't rise by eating a couple of eggs or so a week, and I eat Eggland's Best eggs...which has less cholesterol than regular eggs.

Nuts are an excellent source of protein, and fiber. I eat a serving of almonds or pecans several times a week. As long as you don't go overboard with the nuts, the fat content should not affect your weight loss. And there are so many other healthy benefits....





FP4HLOSER
Posts: 968
6/14/13 11:02 A

I took a quick look at your tracker and one thing I noticed was that most of the entries for the Greek Yogurt you ate did not have the protein listed. I would double check the nutritional values when you add a food to the tracker to make sure it is correct.



RENEEGADE
SparkPoints: (13,278)
Fitness Minutes: (15,802)
Posts: 100
6/14/13 10:57 A

I always have problems eating enough protein. I do eat chicken, and have yogurt on a daily basis, but I always seem to fall a little short on protein. I have had eggs, but stopped due to the cholesterol and I've tried nuts, but they seem to have too much fat.

I am thinking of adding protein powder or supplement to my food any suggestions? I am also trying to avoid sugar and cholesterol as much as possible. Thanks for any replys.



 
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