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.
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