Welcome to Week 1 of our Summer of Wellness! This week we're going to talk about protein. Much of this information comes from Precision Nutrition.
Getting enough protein can help you to feel more satiated and less likely to grab unhealthy foods. It is especially important when you are exercising regularly, as it helps to nourish the muscles that you are building. The more muscle mass you have, the higher your metabolism is, and it becomes a little like compound interest, where your body is burning calories at an elevated level, even when you're at rest. Sounds like a win!
Here are some foods with higher levels of protein: Chicken, eggs, fish, grass-fed beef, pork, venison, other wild meats, seafood, beans, veggies, grains, tofu, dairy, and nuts. Here is a website with more information about some protein sources along with what percentage of the total calories in each is protein.
Another way to get protein is by making a shake with a protein powder. Use this solution in a pinch, if you can't get enough whole food sources of protein. Whatever the serving size is on the package is equivalent to your palm (see below).
Some of the foods above are more lean. If you are looking to lose weight, try to eat MORE of the leaner sources. Some beef, pork and most nuts are higher in fat. It's still ok to eat them! Just not as much.
Use the palm of your hand to determine how much to eat. No worries about exact grams or weight or calories at this point! Try to get 4-6 palms of protein per day if you're a woman, and 6-8 if you're a man. Check out this infographic from Precision Nutrition with more information about keeping track of portions using your hand.
What protein will you be eating today? Post today at