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Rhino Fitness

Winnipeg, MB
Canada
R3L 0J5

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Question:

Where to get proteins without fat?
Please, can you suggest some food? - Mic

Answer:

Dear Mic, I'll suggest that you not be so concerned with finding a protein source without fat, since fat is an essential nutrient. It's important to develop a balanced perspective on nutrition, and follow through with the actions of eating healthy every day. Don't get caught up in the myths of protein consumption or rapid weight loss. Learn how many calories you need in a day, and stay away from over or under eating any one nutrient source. Of course it is better to consume protein sources that are low in saturated fats, and that are overall low in total fats. Fats should represent between 20 and 30% of your total caloric intake, proteins about 15% and carbohydrates about 60%. While looking for low fat protein sources is part of healthy nutrition knowledge seeking, monitor yourself when looking for zero fat proteins; if you feel you anxious about getting zero fat protein sources (or any food) it may be getting a little extreme if not possibly compulsive.

Tuna is a good low fat source of protein, but you may want to avoid Albacore tuna, since it has been found to have higher mercury levels than Yellowfin or Skipjack tuna. Lean cut's off beef are a great source of low fat protein, but be aware, you only need a 3 to 4 ounce serving of beef to get 24 - 30 grams of protein and 5 to 7 grams of fat (top sirloin trimmed of all fat, broiled). 10 ounce steaks have up to 45+ grams of fat in and 80 grams of protein one serving, so eating a 10 ounce steak is true gluttony, I really mean that, I'm not trying to be funny. Since the human body can't absorb much more than 25 to 30 grams of protein in one sitting, it makes no sense to consume more than this.

Skim milk is a great source of low fat protein with about 9 grams of protein and 0 - 1 gram of fat per 250ml (1 cup). Eggs whites are a superb protein source and have only trace amounts of fat, powdered egg whites typically have zero fat.

Avoid any serving of food that has more than 10-15 grams of fat in one serving. The total fat intake for one day for most adults is typically no more than 60 grams. Of course, very active persons with more muscle mass need more total grams of fat in their daily intake, and having the occasional meal with a little more than 15 grams of fat will not be detrimental if over-all diet and exercise is balanced.

We typically think of meat, fish, poultry, eggs, and milk products when thinking about protein sources, but grain, nut, legume, and vegetable sources are rich in protein as well.

A simple tip for low-fat, no meat/ no dairy complete protein sources:

Mix beans with rice or pasta, and you have a complete protein source.

i.e.: Rice or pasta with red kidney beans. "Rice and Peas", (rice and red kidney beans with coconut milk) is a great Jamaican dish I recommend. - Cris LaBossiere

Click here to download free software for finding the caloric and nutrient content of foods. This will take you to a USDA web page with piles of helpful nutrition resources.

Copyright 2004 Rhino Fitness. All rights reserved.
For more information contact: clabossiere@rhinofitness.ca

This page was last updated on August 6, 2007