Nutrition Coaching Tip: Eat a lean protien with every meal

January 30, 2012 1:05 am / Posted in Nutrition

Eating a lean protein with your meal is the best way to keep you satiated longer with the fewest calories.  We have to tackle two questions before you can implement this habit, first, what is a lean protein, and second, how much of that protein should I eat? Examples of lean protein:

PoultryChickenTurkeyEggsEgg whites	FishHaddockSalmonCodHerring Tilapia Mackerel “Fish that don’t live longer than 2 years”	SeafoodCrabLobsterMusselsShrimp Clams Scallops Calamari (NON DEEP FRIED)
MeatLean or extra lean cuts of beefLean pork chopsPork TenderloinVenison	DairyLow-fat cottage cheeseLow-fat milkGreek YogurtLow-fat plain yogurt Whey protein	Plant-based proteinsPeasHummusLentilsKidney Beans Black Beans etc… Tofu Vegetarian protein powders: -hemp protein -brown rice protein –yellow split pea

 Our protein needs will depend on our individual body size, activity level and metabolism.  A good rule of thumb is that one protein serving size should fit into one of your cupped hands. Your goal for this week is to make sure that you are consuming one serving of lean protein with each meal (including snacks).

Don’t forget to continue practicing last week’s habit: eat 5 servings of vegetables per day!

 

 

Category: Nutrition

Posted by Burke