Power With Protein
With all the talk of high protein diets, you could be forgiven for believing we need to eat four eggs for breakfast, a large can of tuna for lunch and a whole chicken or side of beef for dinner. We do need protein for development and growth, and repair and maintenance of muscles and other tissues. But it is easy to meet your daily protein requirements. All you need is 0.75g per kg of your body weight.
So, if you weight 65kg you need 49g – that’s only five foods daily from the list below. Children and teenagers need one gram per kilogram of body weight. Strength and endurance athletes need around double that. Pregnant and breastfeeding women need 6g and 16g respectively.
Protein ready reckoner
Each of the following foods provides 10 grams of protein:
1 cup reduced-fat milk
200g reduced-fat yogurt or drinking yogurt
3 tbsp cottage cheese
30g reduced-fat cheddar cheese
1 ½ eggs
50g lean processed meat, eg, lean ham
50g chicken, beef, lamb, pork (note: 50g raw weight)
50g fish or tuna
¾ cup soaked/cooked legumes
140g tofu
50g nuts
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One Response to “Power With Protein”
Hello! Thank you for your site. I have found here much useful information.
Thank you!
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