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How can I slip more protien into my diet

Thursday, July 01, 2010

I am trying to add more protien into my diet - per the Spark recommendations I need a LOT and I am trying to find out ways to incorporate the protien without the Calories, Fat, and Cholestrol.... Besides fish and chicken. A bite of peanut butter is yummy but its full of fat. hmmm

Has anyone tried those protien powers? I was thinking maybe to buy some to slip into my soy friut smoothies I make all the time.

Any suggestions?? Thanks Sparkies!!

  
  Member Comments About This Blog Post:

TULIPCHICK91 7/1/2010 1:02PM

    I had a lot of trouble getting my protein in when I first started tracking my nutrition, but now is one of my biggest secrets to success. Here are my top 10 favorites:

1) Add silken tofu to smoothies - one serving has 4 grams of protein for only 45 calories!
2) Fat Free Cottage Cheese - 1/2 cup has 15 grams of protein and 80 calories. Fat free can lack flavor, so I mix it with my favorite light yogurt(it has 5 g. protein) and fresh fruit. I also like adding it to pasta dishes that have tomato-based sauce because it reminds me of lasagna.
3) Eggs - One large egg has 6 grams of protein and 75 calories. Add an extra egg white to that whole egg and you get an additional 5 g. for only 17 more calories, or 11g/92 cal.
4) Frigo Light String Cheese - 8 grams and 60 calories.
5) Low Carb, High Fiber Tortillas - Don Pancho makes a medium sized one with 7g./70 cal. and La Tortilla Factory a large one with 8g./80 cal.
6)Pepitas/Shelled Pumpkin Seeds - 1 ounce has 5g/125 cal., which is lower than most nuts if you buy the raw/dry roasted kind (available in bulk at most natural food stores).
7) Kashi Go Lean Cereal - 1 cup has 13g/140 cal. and I mix that with yogurt or soy milk and let it sit 10 minutes to soften - yum!
8) Beans - 1/2 cup of most beans (black, pinto, etc.) average 6-8 g. for 100-150 calories, plus they are a powerhouse of fiber and complex carbs.
9) Lean Turkey Burger - Brands with 7 g. of fat per 4 oz. serving contain about 23g./160 cal. If you season it well you can't tell the difference between it and ground beef in most recipes.
10) Luna Bars - My "guilty" pleasure when I'm craving candy bars or cookies. They have 8-12g. protein for under 200 calories, are 70% organic, full of complex carbs, fiber and vitamins. Walmart sells them for less than a dollar near the pharmacy.

I try to find foods that have "double duty" nutrition stats, such as a combination of protein, fiber and complex carbs. That way I get more than one benefit for the same amount of calories. Hope this helps!

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FITKAT2010 7/1/2010 5:53AM

    Take a look at my Nutrition Tracker. If you eat whole foods you can up your calories because the body expells about 15%.

Did you know that when you respond to a blog post the poster doesn't come back and read it? If you want them to read your comment put one on their SparkPage.

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ELIZABETH_SKY 7/1/2010 12:44AM

    You could try looking on google for vegan websites. Many vegans are very careful about getting all of their nutrients, and have alternative ideas. Off the top of my head, I know nuts are good. I *think* beans have a fair amount, though you should double-check that. Some alternate grains/cereals have complete proteins (that is, two or more types of proteins that compliment each other nutritionally) - like amaranth and buckwheat.

Finally, soybeans and garbanzo beans/chickpeas (in hummus) are also good sources. Good luck!

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LIVEFAN4EVER 7/1/2010 12:39AM

    Hey, THANKS - I think I will have to give it a shot. For some reason protien seems the hardest for me to reach every day.

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KATYBUG48 7/1/2010 12:25AM

  I use protein powder, I buy the vanilla flavor, add a little to yogurt, make a smoothie, just keep track of how much you are using.

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