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BARBARAROSE54's Photo BARBARAROSE54 Posts: 54,879
10/29/09 12:07 P

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Here is something I found on Protein... hope this helps you .

Sources of Protein

Meat, fish, poultry, eggs, milk, cheese, yogurt and soybeans provide all nine essential amino acids. For this reason, they are considered high quality or COMPLETE proteins.

Plant sources of protein include legumes (dried beans, peas, and lentils), nuts, and seeds. Grain products such as barley, wheat, millet, rye, as well as many vegetables have smaller amounts of protein. These plant sources are all INCOMPLETE proteins because they do not contain all of the nine essential amino acids that the body needs.

It is possible to still get your complete proteins without eating animal products. Luckily, the essential amino acids present in one plant food can “connect” with the essential amino acids in another plant food to form a complete protein. This is the principle of a healthy vegetarian diet. There is no need for combining specific foods at each meal, as once thought. Your body can make its own complete proteins if you eat a variety of plant foods and eat enough calories throughout the day.



How Much is Enough

Health organizations recommend limiting your protein intake to 10-35% of your total calorie needs. SparkPeople.com is programmed to calculate your protein baseline to be 20% of your total calorie intake. For someone who is consuming 2000 calories, this would equal 100 grams of protein (at 4 calories per gram, equals 400 calories). In most cases, this example protein intake could still be considered healthy if it ranged from 50 grams (10% of intake) to 175 grams (35%).



To give you an idea of the amount of protein you can find in certain foods, check out the following list:
1 cup milk…8 grams

1 ounce cheese…7 grams

1 ounce meat…7 grams

1 egg…6 grams

½ cup legumes…7 grams

2 tablespoons peanut butter…8 grams

¼ cup nuts…6 grams

½ cup cooked non-starchy vegetable…2 grams

1 serving of grain (1 slice bread, ½ bun, 1 c. dry cereal, 1 small muffin)…3 grams



Barbara Nova Scotia, Canada
ADT Atlantic Daylight Time

"There are no failures-just experiences and your reactions to them"

"Life is short, Be yourself, Forgive quickly, Love totally, Laugh uncontrollably and never forget something that made you smile."


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BARBARAROSE54's Photo BARBARAROSE54 Posts: 54,879
10/29/09 12:03 P

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There is all kinds of protein out there to eat.... when you have cereal with milk you get protein.

Do you eat chicken, fish, any other meats? How about eating some nuts, 3/4 oz of walnuts or almonds, you will get both protein and good fat.

Please don't tell me egg whites are the only protein that you eat.....

I'll do a look around the site and see if they have a list of protein here and I'll be back and post the link.


Barbara Nova Scotia, Canada
ADT Atlantic Daylight Time

"There are no failures-just experiences and your reactions to them"

"Life is short, Be yourself, Forgive quickly, Love totally, Laugh uncontrollably and never forget something that made you smile."


 Pounds lost: 33.0 
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33.75
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STELLADOTGIRL Posts: 7
10/29/09 8:45 A

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low fat cottage cheese? beans with low fat cheese? there are some great options on the website.

TRISHBORNSZTEJN's Photo TRISHBORNSZTEJN Posts: 144
10/28/09 10:20 P

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Struggling with hitting my fats and proteins this week. I can not stand the thought of eating another egg white right now.

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