Foods
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Does anyone have any suggestions for good foods that contain a lot of protein. I am really struggling with getting enough into my daily meals. Also, does anyone know the daily recommended amount of protein one is supposed to eat?
Edited Aug 15 2006 11:04 by Erik
Reason: Post description
30 Replies (last)
Be sure to have a good ratio of calories, 40-50% Carbs, 25-35% protein, 20-30% fat. Under 2500 mg of sodium and over 25 grams of fiber. This information can be found once you enter information into your Food Log and using the Analysis tool from the top menu.

The average adult needs about half a gram of protein per pound of healthy weight.
Besides the obvious (meat and fish), egg whites have a lot of protein and little fat. Soy products such as tofu, TVP, and tempeh are also high in protein, as are other vegetarian products like seitan. Some exotic grains like quinoa also have a fair amount of protein for their volume and, finally, legumes are high in protein as well as fibre.
Boiled egg whites, chicken breasts without the skin, salmon, tuna, non-fat cottage cheese, non-fat milk, Special K Soy cereal, tofu, broccoli, lamb, quinoa, black beans, adzuki beans,  blanched almonds...
How much protein do you need?

According to the recently updated Dietary Reference Intake guidelines, the recommended daily consumption of protein for adult men and women is the following: Women aged 19-70 need to consume 46g of protein per day. Men aged 19-70 need to consume 56g of protein per day. The difference is due to the fact that, in general, men's bodies have more muscle mass than those of women.

Other recommendations suggest 1g of protein per kilogram of bodyweight while some extreme sources suggest that higher intakes of 1-2 grams of protein per pound of bodyweight are desirable. Higher levels of protein intake have not been proven to be necessary and may be harmful due to increased stress on the kidneys and liver.

How much protein you need in your daily diet is determined, in large part, by your overall energy intake, as well as by your body's need for nitrogen and essential amino acids. Physical activity and exertion as well as enhanced muscular mass increase your need for protein. Requirements are also greater during childhood for growth and development, during pregnancy or when breast-feeding in order to nourish your baby, or when your body needs to recover from malnutrition or trauma or after an operation.

Because the body is continually breaking down protein from tissues, even adults who do not fall into the above categories need to include adequate protein in their diet every day. If you do not take in enough energy from your diet, your body will use protein from the muscle mass to meet its energy needs, and this can lead to muscle wasting over time.
Can you eat too much?

Because the body is unable to store excess protein, it is broken down and converted into sugars or fatty acids. The liver removes nitrogen from the amino acids, so that they can be burned as fuel, and the nitrogen is incorporated into urea, the substance that is excreted by the kidneys. These organs can normally cope with any extra workload but if kidney disease occurs, a decrease in protein will often be prescribed.

Excessive protein intake may also cause the body to lose calcium, which could lead to bone loss in the long-term. Foods that are high in protein (such as red meat) are often high in saturated fat, so excessive protein intake may also contribute to increased saturated fat.
This is something I'm struggling with, too. I have too many calories from carbs and not enough from protein.
I've been looking to up my protein, to maintain a 50-30-20 balance.. (50% carbs, 30% protein, 20% fat)

Here are some suggestions!

Beef Jerky (or Turkey Jerky)
Fish
Turkey (or other lean meats)
Cheese
Eggs

Also, they have Protein Powders and Protein Bars, which are kind of thick, but can give you quite a bit of protein in one "Serving" :)
PROTEIN IN GRAINS: Barley, Brown rice, Buckwheat, Millet, Oatmeal, Rye, Wheat germ, Wheat, hard red, Wild rice

VEGETABLE PROTEIN: Artichokes, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper, Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach, Tomatoes, Turnip greens, Watercress, Yams, Zucchini

PROTEIN IN FRUITS: Apple, Banana, Cantaloupe, Grape, Grapefruit, Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry, Tangerine, Watermelon

PROTEIN IN NUTS AND SEEDS: Almonds, Cashews, Filberts, Hemp Seeds, Peanuts, Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts (black)
Here are some resources online:

A list of vegetables containing protein
http://www.weightlossforall.com/protein-veget able.htm

Great chart and list of recommended foods a little ways down the page:
http://www.soystache.com/plant.htm

Good article and list of recommended foods:
http://www.womens-health-fitness.com/high-pro tein-foods.html
I suggest for anyone who has questions about protein or is looking for recommended sources of protein to tag this entry.
Thanks! I tagged it, after I made myself a salad of red kidney beans, garbanzo beans, spinach, feta cheese, pickled beets, cucumbers, and half a hard-boiled egg white. This brings my protein for the day so far to 18% and my carbs to 62%, so I still need to do something to up %age protein and reduce %age carbs.

But not now; I'm stuffed!
I've been trying to increase my protein intake and decrease the 'white stuff', as in bread, rice, potatoes.  At the end of the day  when I total my protein count, which includes beans, eggs, soy nuts, pistachios and meat, the carbs are still showing as a large percentage of my intake, and the protein stays betwen 14-20%.  Today I ate only the proteins listed above, and fruits and vegetables, and the protein portion of my analysis read 14%.  Why is that?  Why isn't it more?
Silverglance, you need even more protein related foods. Try to have something containing protein at every meal and as one of your snacks. How many calories are you consuming? If you tell me how many calories you are consuming I can do the math to tell you how many grams of protein you need.
#14  
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here's great website that does the % for you... Fitday.com. if you're trying to get your protein up and carbs down... stick with veggies, low-sugar fruits, and lean meats. Exnay grains, root veggies and legumes, they are high in starch...and contrary to popular belief have far less fiber and nutients than veggies.
Here are the high protein foods from the USDA database sorted by protein content in 100g. It claims to contain about 7500 foods.
#16  
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I make an egg white omlet and mix it with a serving of a recipe I absolutely L-O-V-E:

 Quinoa and Black Beans:

  • 1 teaspoon olive oil 
  • 1 onion, chopped
  • 1 jalapeñp, seeded and diced
  • 3 cloves garlic, peeled and chopped
  • 3/4 cup uncooked quinoa
  • 1 1/2 cups vegetable broth
  • 1 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper
  • salt and pepper to taste
  • 1 cup frozen corn kernels
  • 2 (15 ounce) cans black beans, rinsed and drained
  • 1/2 cup chopped fresh cilantro
Heat the oil in a medium saucepan over medium heat. Stir in the onion, jalapeño and garlic, and saute until lightly browned. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes, Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.

Servings Per Recipe: 10; Calories: 154; Total Fat: 1.7g ; Cholesterol: 0mg; Sodium: 513mg; Total Carbs: 28.3g; Dietary Fiber: 7.4g; Protein: 7.7g
Cottage cheese!!!
One really good thing filled with protein would be peanut butter. Its yummy and its filled with protein. Plus its really good with honey. So a plus would be, is if you're ever racing anyone it makes you run faster... But I'd suggest two peanut butter sandwiches everyday.
I see a lot of yummy foods on this page.  I am looking for high energy, high protein foods.  My list has grown!

but my Q now is:

Does it really matter what you eat with what, or do certain foods actually cancel out other foods; what are the best combinations to eat for high energy, delicious meals?

How do I track my food and cal intake?  Do I write it down, then enter it into my journal thing?   (New, can U tell?)

So far, I'm very impressed with this site.  Just reading has helped a LOT.  This is only my second site like this, tho' other completely unrelated to food and health.

I eat LATE at night.  Bad, I know.  But what would be good to eat at night (sometimes past 11 pm) if I really have to have something?  Or should I just suffer til mornilng?

I'll keep reading, and enjoying!!
Well you really should try not to eat past 8:00 (basically 3 hrs before u go to sleep)... but if you have a whacked out schedule (like me I don't get home from the gym often until 8:00) be sure you are eating low fat and low carb foods. So no fruits or pasta type foods. I try to eat a lean protein (grilled chicken breat) and some veggies. I know its hard but once u do it for a while it'll be fine  - I got used to it and it helped me lose 45 lbs!

Also, when buying low fat foods be careful of the SUGAR!!! They switch the fat and sugar!  At night if I am hungry I try some water &/or tea with a SF icecream (popsicle fudges are great)...
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