Be Picky about Your Protein
James O’Keefe, MD, FACC
Lean protein cranks up your metabolism and keeps you full longer after a meal. However, you must be very particular about your protein. The two highest quality protein sources are egg whites and whey protein. Nature designed both of these foods so they contain the precise amino acid building blocks needed to nurture young and developing animals and help them grow strong new tissues.
Fish, seafood, chicken or turkey breast meat, and non-fat dairy foods, are other great sources of animal protein. Even red meat is fine if it’s lean (92 to 100 percent fat free), fresh, and is not burned or over-processed. Also, consider nuts or legumes, like soybeans, lentils or red beans, for one of your protein sources each day.
Portion Sizes
Portion size is important also; an ideal protein serving size is about the size of the palm of your hand, with a width about as wide as your little finger at the middle joint. Fatty meats like full-fat hamburger and prime rib are off limits, as are over-processed meats like bacon and sausage. Jerky and deli meats, although often low in fat, are too high in salt and preservatives to eat on a daily basis.
Fruits and Veggies
Ideally, for each meal, you should be eating about three servings of colorful, fresh or fresh frozen vegetables and fruits to go along with your serving of healthy protein. Remember to start downing those fruits and veggies at breakfast, or you’ll have a tough time hitting your daily target of nine. Beverages should predominantly consist of non-caloric options like water, tea and coffee, or low-calorie, high-nutrient choices, such as low sodium V-8 juice, skim milk or soy milk.
You Are What You Drink
As important as what you choose to eat and drink is what you choose to avoid consuming. Pass up processed foods, especially those containing sugar, white flour, trans fats or high fructose corn syrup. Avoid products with long lists of ingredients and those bearing health claims like low fat or low carb–they are usually full of other bad stuff!
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This entry was posted on Tuesday, June 22nd, 2010 at 9:33 am and is filed under Diet, Dr. James O'Keefe, Forever Young Diet & Lifestyle, Healthy Living tips, cardiotabs, omega 3, vitamin d. You can follow any responses to this entry through the RSS 2.0 feed.
