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Protein Rich Foods


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  1. #1
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    Protein Rich Foods

    Proteins are the most vital elements that your body requires. Their importance can be assessed by the fact that they are indispensable for the growth and repair of your muscles, bones, skin, tendons, ligaments, hair, eyes, and other tissues in the body. It helps your body build the necessary enzymes required for important processes like metabolism, digestion, blood clotting etc. Their role is pivotal in the creation of anti-bodies, which fight diseases.

    Hence it is important that your intake of proteins is healthy even when you are unwell and eating lesser than your normal intake. However, it is equally important for you to understand that protein is present both in vegetables and meats. Protein content is equally good in a variety of foods; all you need to do is ascertain which of them, according to your tastes, and preferences are the best for you.


    Ideal Protein Requirement Per Day

    General/Inactive Lifestyle
    The ideal protein requirement for people who do not have a physically active lifestyle is 1 gm of protein everyday per 1 kg of your body weight.



    Active Lifestyle

    For someone who is athletic and works out every day, 2.2 gm proteins per kg or 1 gm protein per pound of body weight is a must.


    For Pregnant Mothers

    Pregnant mothers need 20 gm more proteins per day than the general/inactive body requirements.


    Nursing Mothers

    Nursing mothers need extra nutrition to be able to feed their babies effectively hence their protein requirements is 40 gm more than general or 20 gm more than pregnant mothers.



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    Last edited by Nishahameetha; 28th Jan 2013 at 03:27 PM.

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    Re: Protein Rich Foods

    List Of Protein-Rich Foods

    Vegetarian
    Food

    Measuring
    Protein Content (in grams)
    Black beans cooked
    1/2 cup
    7.6
    Broccoli (raw)
    88-90g
    2.62
    Broccoli, cooked, boiled, drained, without salt
    156g
    4.65
    Buckwheat flour, whole-groat
    120g
    15.14
    Cornmeal, whole-grain, yellow
    122g
    9.91
    Chickpeas cooked
    1/2 cup
    7.3
    Cottage cheese, lowfat
    1/2 cup
    16.0
    Cheese, cottage, creamed, large or small curd
    210g
    26.23
    Fast foods, hotdog, with chili
    1 sandwich
    13.51
    Kidney beans cooked
    1/2 cup
    7.6



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    Re: Protein Rich Foods

    List Of Protein-Rich Foods

    Vegetarian
    Lentils (mature seeds, cooked, boiled, drained, without salt)
    198-200g
    17.86
    Milk, skim
    1 cup
    8.4
    Mustard greens, cooked, boiled, drained, without salt
    1 cup
    3.16
    Mushrooms, cooked, boiled, drained, without salt
    156g
    3.39
    Oat bran (raw)
    94-95g
    16.26
    Oatmeal, rough cut
    1 cup
    6.0
    Popcorn, dry
    1 cup
    1.8
    Peas, split, mature seeds, cooked, boiled, without salt
    1 cup
    16.35
    Potato, baked, flesh and skin, without salt
    1 potato
    5.05
    Rice, brown, cooked
    1/2 cup
    2.4



    Last edited by Nishahameetha; 28th Jan 2013 at 03:35 PM.

  4. #4
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    Re: Protein Rich Foods

    List Of Protein-Rich Foods

    Vegetarian

    Rice, white, long-grain, regular, raw, enriched
    150g
    13.19
    Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
    190g
    5.97
    Soybeans cooked
    1/2 cup
    11.1
    Soybeans, green, cooked, boiled, drained, without salt
    180g
    22.23
    Shake, fast food, vanilla
    333g
    11.66
    Tofu fresh
    1/2 cup
    10.0
    Whole wheat bread
    1 slice
    2.4
    Wheat flour (whole-grain)
    125-127g
    16.44
    Wheat flour, white, all-purpose, enriched, bleached
    125g
    12.91
    Wheat flour, whole-grain
    125g
    16.44
    Yogurt, nonfat

    1 cup
    13.0
    Yogurt, plain, low fat
    227g
    11.92





  5. #5
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    Re: Protein Rich Foods

    List Of Protein-Rich Foods

    Non-Vegetarian

    Food

    Measuring
    Protein Content (in grams)
    Breakfast items, biscuit with egg and sausage

    180g
    19.15
    Chicken breast
    193g
    29.3
    Chicken, broilers or fryers, giblets, cooked, simmered
    145g
    39.37
    Egg
    1 large
    6.3
    Fish, halibut, Atlantic and Pacific, cooked, dry heat
    159g
    42.44
    Fish, tuna, yellow fin, fresh, cooked, dry heat
    85g
    25.47
    Lamb, domestic, shoulder, arm, separable lean only
    85g
    30.21
    Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted
    85g
    18.13



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