Most of us are finding out that the food pyramid doesn’t really work for us. In fact, America’s struggle with obesity has steadily increased since the traditional food pyramid, which promotes carbohydrates as the base for our diet, was introduced by the Food and Drug Administration. Of course, some of this is due to us believing that all carbohydrates are created equal, but it’s also due to many of us not getting enough protein in our diets.
Protein is especially important when we’re trying to build muscle, since protein is muscle’s building block. But, there are many other reasons why our bodies need protein. Here are some of the most important proteins and their functions.
• a-Keratin and Collagen: maintain healthy skin, hair and connective tissue
• Myosin and Actin: involved in muscle growth and repair
• Haemoglobin: transports oxygen in the blood
• Fibrinogen and thrombin: provides defense against foreign bodies, and causes blood-clotting
• Insulin: regulates metabolism
• Myoglobin: stores oxygen in muscles
• All hormones are proteins
All proteins are made up of smaller molecules called amino acids. The body is able to synthesize the majority of amino acids on its own; however, some amino acids cannot be built in this way and must be supplied by the diet. Amino acids that must be supplied by the diet are known as Essential Amino Acids. These are:
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine
So, as you can see, it’s critical that we get plenty of protein in our diets in order for our bodies to function –even if we’re not trying to build muscle. When planning healthy meals for the family, supplying adequate levels of protein should be paramount. So, how much do you need? General guidelines suggest that 40-70 grams of protein per day for adults. The exact amount you need depends on your age, your gender and how much exercise you get.
Many people associate protein with too much fat, and with cholesterol, which is one of the reasons our diets have become so protein deficient. However, if we choose protein carefully, we can get adequate levels without sacrificing our health. And, in fact, science is showing that we can tolerate more protein and more cholesterol than previously thought, without adverse effects, when we stop combining it with bad carbohydrates like processed sugar and white flour. So, trade in those calories from white bread and white pasta for some lean meat, legumes and eggs. Your weight will likely decrease, your protein levels will go up and your cholesterol levels will most likely not suffer.
Keep in mind that, while traditionally many of our proteins do come from a meat; that doesn’t have to be the case. It doesn’t matter whether you get your protein from meat or from naturally occurring sources of protein, like legumes. You can certainly be a vegetarian and consume enough protein; it’s just a little trickier.
Unfortunately, our protein sources can be the most expensive items on the grocery list. But, you don’t have to eat steak and lobster to get adequate sources of protein that are good and good for you. Here are five meals you can make that will give you plenty of protein without breaking the bank.
1. Red beans and rice.
No meat here. Yet, red beans and rice together provide a complete protein source. To keep it even healthier and even less expensive, use dried red beans. Soak them overnight in cold water; remove the bad beans and then slow cook all day in the crock pot, with enough water to generously cover them. Serve them over brown, not white rice for more a complex carbohydrate. Be sure to avoid those packaged red beans and rice side dishes. They are loaded with preservatives and sodium. A home cooked serving of red beans and rice will give you about 8 grams of protein.
2. Broccoli and cheddar quiche.
Eggs are protein packed, and at about $2.00 a dozen, they are also a great value. The standard quiche recipe calls for six eggs and about one cup of milk. When you add cheese and broccoli, you up the vitamins, fiber and protein of this already packed protein meal. Beat the eggs and milk together with a little salt and pepper, and then fold in the broccoli and cheese. Skip the piecrust to avoid eating useless carbohydrates. Pour this into a pie pan and bake for about 40 minutes at 375˚. You’ll get 7 grams of protein from an ounce of cheese and about 6.5 grams from one egg.
3. A tuna melt
Tuna is packed with protein, and convenient because you can buy it already prepared in cans or pouches. Skip the oil packed tuna and go for the tuna packed in water to cut down on fat. Put tuna and a slice of cheese on whole wheat toast for a great lunch. Add a slice of romaine lettuce for some vitamins and fiber. You’ll get 40 grams of protein from 6 oz of tuna and another 7 grams from a slice of cheese. This is a great high protein lunch that can be prepared quickly.
4. Chicken breast.
White meat chicken has always been the body builder’s choice of high protein foods. Why? Because it has lots of protein, very little fat and there are 100 ways you can prepare it. Granted, it’s a little more expensive than the foods listed above, but it’s a great choice. For a quick, healthy dish, sprinkle a chicken breast with a little salt, some black pepper and a squeeze of lemon juice and then bake or grill. A 3.5 oz chicken breast contains 30 grams of protein.
5. Peanut butter on toast.
Talk about a quick breakfast! Use only whole wheat bread and choose a peanut butter that is low in saturated fat and low in sugar. Two tablespoons of peanut butter will give you 8 grams of protein.
So, you see, it is easy to get your protein allowance for the day without spending too much money. Use these meal suggestions with others that you find to ensure that you’re getting adequate protein each and every day.
Image via epsos