Tag Archives: Protein

Serving Size…What’s That?

6 Feb

The information is out there to get 3 servings of dairy/day, 6-11 servings of grains,  to eat 5 day, or to fill half your plate with fruits and vegetables. What does all this mean? What constitutes a serving?

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Fruit: 2 servings/day (generally)

1 serving=1 cup of fresh, frozen, or canned, 1/2 cup dried, or 1 cup of 100% juice.

Fruits provide folate, vitamins A and C, potassium, and fiber.

Examples: Apple, apricot, avocado, banana, blueberries, cherries, grapefruit, grapes, honeydew, kiwi, mango, nectarine, orange, papaya, peach, pear, pineapple, plumb, raspberries, strawberries, tangerine, and watermelon.

Vegetables: 3-5 servings/day

1 serving= 1 cup raw or cooked, 1 cup 100% juice, 1 cup cooked legumes, or 2 cups raw, leafy greens

Vegetables provide folate, vitamins A, C, K, and E, magnesium , potassium, and fiber.

Examples: artichoke, asparagus, legumes (black beans, chickpeas, kidney beans, lentils, soy beans, white beans) beets, bell peppers, broccoli, cabbage, carrots, cassava, cauliflower, celery, cucumber, eggplant, green beans, mushrooms, tomatoes, squash,  zucchini, and leafy greens: kale, chard, arugula, spinach, romaine lettuce.

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Grains: 6-11 servings/day

1 serving=1 oz 1 slice of bread, 1/2 cup cooked rice, pasta, or cereal, 1 oz dry pasta or rice, 1 cup ready to eat cereal, or 3 c popped popcorn.

Grains provide folate, niacin, riboflavin, thiamin, iron, magnesium, selenium, and fiber. Choose whole grains, which contain more nutrients, opposed to refined grains.

Examples: Amarath, barley, brown rice, buckwheat, bulgur, millet, oats, quinoa, rye, wheat, sweet potato, potato ,peas, and corn.

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Protein: 2-3 servings/day

1 serving= 3 oz lean meat, poultry, or seafood, 1 egg, 1/4 cup cooked legumes or tofu, 1 Tbs peanut butter, and 1/2 oz nuts or seeds.

Protein foods provides protein,  essential fatty acids, niacin, thiamin, vitamin B6 and B12, iron, magnesium, potassium, and zinc.

Examples: Seafood (tuna, halibut, salmon, mackerel, tilapia, shrimp, crab, lobster), lean meats (poultry, beef, lamb, pork), eggs, legumes (black beans, chickpeas, kidney beans, lentils, soy beans, white beans), nuts/nut butters (almonds, cashews, walnuts, pistachios, peanuts), and seeds (flax, chia, sunflower, sesame, pumpkin).

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Dairy: 3 servings/day

1 serving=1 cup of milk, yogurt, fortified soy milk, and 1-1/2 oz natural cheese.

Dairy products contribute protein, riboflavin, vitamin B12, calcium, potassium, and when fortified vitamin A and D.

Examples: Milk, cheese, yogurt, cottage cheese, fortified soy, almond, or coconut milk.

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Oils: This is not a food group, however it is good to keep serving size in mind.

1 serving=1 teaspoon oil, 1 tablespoon low fat mayonnaise, or 2 tablespoons light salad dressing.

Oils contribute vitamin E and essential fatty acids.

Examples: Fatty fish, nuts, olives, seeds, canola, corn, flaxseed, olive, peanut, safflower, sesame, soy bean, sunflower, avocado, and coconut oils.

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Snack Time

9 Jul

Snack time is as important as breakfast, lunch, and dinner. Snacks are something to keep you satisfied until your next meal. The composition of your snack is important because you want to avoid low blood sugar and feeling hungry. For example eating an apple and 1 oz of almonds is a good snack. It has carbohydrates to maintain blood sugar levels plus fat, protein, and fiber for satiation.

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Another great option for a snack is fruit/vegetable juice and chia seeds. The juice provides the carbohydrate and the chia seeds provide healthy fats, protein and fiber. You can also add avocado to vegetable juice, in stead of chia seeds for fat and fiber. Or to make this snack more hearty/satisfying try adding protein powder. Because it is a snack I would only add 10-15 gms of protein.

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One of my favorite snacks when I’m craving something sweet is non-fat cottage cheese sprinkled with pistachios and drizzled with honey. Again there is the combination of carbohydrate, fat, and protein. This snack will satisfy your sweet tooth so you don’t reach for the cookies.

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Post Workout

18 Jun

I previously posted about post workout recovery. The following recipe is for my current favorite shake to have after a hard workout. I do not always have a shake after working out, eating real food and getting nutrients from the source is the best option. Also not all post recovery shakes need to be this hearty, because it is functioning as a meal and is consumed after a hard/strenuous workout it has higher calories, fat and protein content.

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14oz Chocolate Coconut Water

1 scoop Egg White Protein-I used Jay Robb Vanilla

1/4 cup Uncooked Oats

1 medium Banana

1 Tbs Very green-Trader Joe’s

1 Tbs Chia Seeds

1 Tbs Peanut Butter

Blend all ingredients and enjoy!

Calories 615

Total Fat 10gm

Cholesterol 0gm

Sodium 598mg

Potassium 1607mg

Carbohydrate 78gm

Fiber 11gm

Protein 35gm