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Bottom Line!

Oct 4, 2011

The Bottom Line: Recommendations for Protein Intake

We here at Fitness Together-Cary get asked all the time about what is a good source of protein and how do i include it into my daily meal planning. So we kind of figured that this is a question that rolls through their minds or yours on a weekly basis. We have included a basic list of things for you to remember when choosing protein and making it a part of most every meal! Enjoy as i now go grab some legumes :)

  • Get a good mix of proteins. Almost any "reasonable" diet will give you enough protein Throughout your day. Variety is a key that will ensure that you get all of the amino acids you need.Fish is a delicious and heart-healthy source of protein. But the main thing is to not keep consuming the same amounts of the same protein source. For instance picture yourself constantly doing the same exercises over and over, your body will at first get shocked by the new stimulus but as you know our body is amazing thing and it will adapt. Hence, thoughs you switch up their exercise and diet never fully adapt and get their body begging for more!

  • Pay attention to the protein package. You rarely eat straight protein. Some protein comes packaged with healthful fiber and micronutrients, such as beans, nuts, and whole grains. Some protein comes packaged with lots of unhealthy fat, like when you eat marbled beef or drink whole milk. Fish and poultry are the best choices for meat eaters; if you are partial to red meat, such as beef, pork or lamb, steer yourself toward the leanest cuts, and make it only an occasional part of your diet. Most red meats will carry higher fat totals as well as saturated fats, so make the cuts of meat as lean as possible. If you like dairy products, skim or low-fat versions are healthier choices.

  • Balance carbohydrates and protein. Cutting back on highly processed carbohydrates and increasing protein intake improves levels of blood triglycerides and HDL, and so may reduce your chances of having a heart attack, stroke, or other forms of cardiovascular disease. It may also make you feel full longer, and stave off hunger. Remember our body burns more calories digesting protein then any other food source.

  • Eat soy in moderation. Soybeans, tofu, and other soy-based foods are an excellent alternative to red meat. In some cultures, tofu and soy foods are a protein staple, and we don’t suggest any change. But if you haven't grown up eating lots of soy, there's no reason to go overboard: Two to 4 servings a week is a good target; eating more than that likely won't offer any health benefits and we can’t be sure that there is no harm.

If you need more nutritional information our Nutrition Together program has been established now for around 2 years and has helped many people bridge the gap between their weight loss goals and a healthy diet. For more information call us at 919-481-9277.


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