Providing The Right Protein Nutrition

Eating high protein food helps you lose weight. It does this because your body has to work harder to digest it, which means it is actually using calories in the process. There has been a tendency to eat mainly carbohydrates, which is why so many people put on weight. You need to make sure you are getting enough protein to keep your weight under control.

Getting the right amount of protein is not an exact science, but there seems to be a consensus among nutritionists that .8 grams of protein per bodyweight of kilos is about right. In other words, multiply your body weight in kilos by .8 and your weight in pounds by .37. The Harvard School of Public Health says you can get 20-25 percent of daily calories from protein without any adverse health risks. It does warn those with kidney disease not to take in more than the recommended amount.

Here are some foods that are good sources of protein and are readily available:




*Dairy products


*Seeds and nuts

Meat is high in protein but lean meat is best to avoid excess amounts of saturated fats. The meats to look for are lean beef, lamb, buffalo, chicken. Be careful not to eat any meat simply because it has protein. For example, a little bacon from time to time is alright but you would not want to make it a regular part of your diet. Processed meats in sausages and cold meats like salami and ham and chicken rolls should be avoided.

Fish has about the same amount of protein as meat without the saturated fats. In addition to that, it contains omega-3, which helps protect your heart. Eggs are also a good source of protein and they are easy to get and easy to cook. They were considered to raise cholesterol levels, but recent research has shown this to be false. Dairy products such as milk, yogurt, and cheese provide protein but they also contain saturated fats. Skim milk is fine as is other dairy food in moderation.

Beans are one of the best sources of vegetable protein. While there is some discussion about the merits of individual varieties because some contain a high percentage of carbohydrates, there is no dispute as to their protein content. Most have around 20 percent protein or better. Beans such as kidney, red kidney, pinto, lima, navy, great northern are all good, inexpensive sources of protein. What about the bad jokes on the effect of beans on your stomach and on the people around you? It is true they do make wind, so make sure you soak them in water before you cook them.

Seeds and nuts are another sources of protein. In addition to that they contain nutrients and vitamins. Some of them, like flax seed, are small and difficult to eat but walnuts and almonds are easier to handle and can easily be included in snacks.

Nature has provided us with many sources of protein as it makes up about half our body weight and is essential for our body to maintain good health. Part of maintaining good health is keeping weight under control. Eating more protein will help you do this.