Protein - How to Do Your Proteins Right! Part 2

(click here for Part 1)

Protein is a crucial part of your diet. Here are all of the ins and outs of doing your protein right:

• Protein can healthfully be consumed in the range of 15-25% of your daily calories.

• Always consume protein in the “healthiest packages”:
• Fish, shellfish, skinless poultry, beans, wild game, soy, omega 3 eggs, nuts/seeds and low-fat dairy products.
• The vegetable proteins (beans, soy, nuts/seeds) have fiber, phytochemicals, typically more vitamins/minerals and exist lower on the food chain than their animal counterparts.

• Limit red meat (beef, pork, lamb) to 2 servings or less a week.  Consume lean cuts when you do.  These animal proteins contain lots of saturated fat, exist very high on the food chain and may contain carcinogens when cooked at high temperatures.

• Consume as much fish as possible – aim for 2-3 servings a week.
  • The oily varieties rich in omega 3 fats are best –salmon, tuna, mackerel, sardines, herring and lake trout.
  • Other varieties of fish are also healthy but contain much less omega 3 fats.
  • Strictly avoid the large, carnivorous fish – swordfish, marlin, shark, tile fish and king mackerel.  These fish contain high concentrations of environmental contaminants (PCBs, dioxins, methyl mercury).
  • Limit fresh tuna and farm raised salmon to 4 servings a month.

• Only eat skinless poultry
  • When you remove the skin from chicken/turkey, you remove virtually all of the saturated fat and cholesterol.

• Always choose omega 3 fortified eggs at the grocer.
  • Even those with high cholesterol can healthfully include these special eggs in their diets.

• Minimize intake of cured meats (the worst of the red meats!)
  • Ham, bacon, bologna, salami, etc.
  • Cured meats contain nitrites that can be transformed into a carcinogen, nitrosamines, by the bacteria in your gastrointestinal tract and have been associated with an increased cancer risk.

• Incorporate soy foods into your diet.
  • Soymilk, soy nuts, tofu, tempeh, edamame – try it, you’ll like it!
  • Soy foods are an excellent source of vegetable protein, have an exemplary nutritional profile, decrease cardiovascular risk and likely protect against breast cancer, prostate and ovarian cancer.

• Minimize whole dairy products as a source of protein – choose low-fat, reduced-fat or skim varieties instead.
  • Whole dairy foods contain the most atherogenic (artery clogging) of all forms of saturated fat.
  • Heavy consumption of dairy products has been associated with prostate cancer and ovarian cancer.
  • For cheese lovers – part skim mozzarella, reduced fat cheddar/swiss or smaller amounts of highly flavored cheeses like feta and parmesan are best.

• Strive to have some high-quality protein at each meal – protein is nature’s diet pill!
  • When digested, proteins result in a steady, more prolonged blood glucose level with minimal insulin response, i.e. they satisfy your appetite for a longer period of time.
  • Dietary protein also delays gastric (stomach) emptying which keeps you feeling fuller longer.
  • It is especially important to have some healthy protein at breakfast.

Buy Dr. Ann's Eat Right for Life! DVD and learn how you can maxmize your health and wellness through proper diet.

Related Articles:

Cutting Through the Carb Confusion, Part 1

How to Do Your Fats Right! Part 1