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good sources of protein and carbohydrates


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    good sources of protein and carbohydrates

    Sources of Proteins:

    Consuming the best sources of protein at each meal helps to reduce your appetite by keeping you full for longer. Also, the body uses energy to turn protein into carbohydrates, which means you burn more calories with protein, even while resting. Here are the 7 best sources of protein to help you shed those extra pounds.

    1.
    Seafood

    Seafood is one of the best sources of protein, as it’s usually low in fat. Fish like salmon and tuna are actually higher in fat, but because it’s the heart healthy omega 3 fatty acids, enjoy eating it in moderation.

    2. White Meat

    White meat provides lean proteins, whereas dark meat is much higher in fat. Be sure to remove the skin before cooking as it’s loaded with saturated fat. Chicken breasts and pork tenderloin are two great sources of white meat. Pork tenderloin was previously known as a fattier meat, but it is actually 31 percent leaner than it was 20 years ago.

    3.
    Dairy

    Choose skim or low fat products that not only have a substantial amount of protein, but also calcium to keep bones healthy and strong. Incorporate yogurt or milk into your breakfast routine or have low fat cheese and crackers as an afternoon snack.

    4. Eggs

    Eggs are an excellent source of protein and are an easy addition to any meal. Try adding a hardboiled egg to your lunchtime salad for an added boost of protein.

    5. Beans

    A half a cup of beans has as much protein as 3 ounces of broiled steak. Beans are loaded with fiber and will keep you feeling full for hours. Beans such as kidney, lima and even quinoa are excellent sources of calcium.

    6. Soy

    25 grams of soy protein per day can lower you cholesterol and reduce your risk of heart disease. If you are a vegetarian, try soy protein with tofu for a healthy, low fat diet.

    7. Lean Beef

    Lean beef only has one more gram of saturated fat than skinless chicken breast, plus it provides the added bonus of vitamins such as zinc, iron and B12.

    If you are still having trouble adding protein rich foods into your diet, try getting it from other sources like meal replacement drinks, cereal and energy bars. Just be sure to read the label, as some are not as healthy as they claim to be. Be sure that the drink or bar has at least six grams of protein and is low in sugar and fat.

    While protein is an important part of a healthy diet, always be careful not to consume too much of one thing. Too much protein can be converted to fat and stored in the body. The average adult needs about half a gram of protein per pound of healthy weight. Any diet which requires you to a high amount of one nutrient is not wise. A good balance of essential nutrients is key to good health and staying fit.


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    Last edited by Parasakthi; 10th Oct 2011 at 05:54 PM.
    Kousalya bala likes this.

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    Re: good sources of protein and carbohydrates

    Sources of Carbohydrates:

    1. Start the day with whole grains. Try a hot cereal, like steel cut oats, or a cold cereal that lists a whole grain first on the ingredient list.

    2. Use whole grain breads for lunch or snacks. Confused about how to find a whole-grain bread? Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain —and even better, one that is made with only whole grains, such as 100 percent whole wheat bread. Or try this recipe for hearty whole grain bread.

    3. Bag the potatoes. Instead, try brown rice, bulgur, wheat berries, whole wheat pasta, or another whole grain with your dinner. Read "Health Gains from Whole Grains" for a list of whole grains and their health benefits, or check out these whole grain recipes.

    4. Choose whole fruit instead of juice.An orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice. Looking for juice alternatives? See six ideas for low-sugar drinks, a recipe for a low-sugar fruit cooler, and a recipe for sugar-free sparkling iced tea.

    5. Bring on the beans. Beans are an excellent source of slowly digested carbohydrates as well as a great source of protein.

    Kousalya bala likes this.

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