Protein Tips

Here is how you can "turnip" your protein intake!

Milk has 8 grams of protein in 1 cup
Seafood has 8 grams of protein in 1 ounce
Meat has 7 grams of protein in 1 ounce
Poultry 7 grams of protein in 1 ounce
Beans and peas have 7 grams of protein in 1 serving
Eggs have 6 grams of protein in 1 egg
Nuts and Seeds vary, but have about 6 grams of protein in 1 serving
Grains have 3 grams of protein in 1 serving
Vegetables have 2 grams of protein in 1 serving


After all I said about not worrying about numbers and to focusing on balancing portions of protein, I think it is still important that we have a basic knowledge of the appropriate amount of protein our bodies need.

some recommendations say that
A sendentary adult needs .4 grams of protein per pound of their body weight
A recreational exerciser needs .5-.7 grams of protein per pound of their body weight
A growing teen needs .7-.9 grams of protein per pound of their body weight.


Choose what category you belong to, and then take your body weight in pounds and multiply it by the number of grams of protein you need according to the recommendation above. This is the amount of protein you need every day! Adjust it to your needs.

a protein rich diet would look something like this...

Breakfast
1 cup of oatmeal   6 grams
1/2 cup of milk     4 grams
1 piece of toast     3 grams
1 hardboiled egg   6 grams
                              19 grams total

Lunch
1 cup spinach       2 grams
1 cup lettuce         2 grams
1 chicken breast   21 grams (in a 3 ounce chicken breast)
1/4 cup beans       about 2 grams
1/4 cup cheese     3 grams
                            31 grams total

Dinner
3 oz. salmon           21 grams
asparagus                2 grams
1 cup brown rice     5 grams
                               28 grams total

I hope this information was helpful! Let me know if you have any questions!