Macro-nutrient 2 Proteins

I am one of those women juggling everything, motherhood, fitness, career and even community involvement. This leaves me with little time to plan meals especially for myself, but I do love my meats a tad too much so I have to consciously choose to have meat free days!

Why would that be important? Because nature has so many alternative protein sources that have fewer fats, calories and are much cheaper and easier to access. Plus you get so much more than protein .

Other than the obvious sources like cereal grains and legumes, there is fruits like avocados, seeds like pumpkin and sesame seeds, even vegetables such as broccoli and spinach have protein!!

Below are a few examples.

Food Serving Protein Other Nutrients
Beans (dark color ones) ½ c or 86g 8g fiber
Lentils ½ c or 99g 9g 16g of fiber and Iron
Green peas 1 table spoon or 12g 1g Leucine very good for metabolism
Pumpkin seeds ½ c or 32g 6g Fiber, magnesium
Chia seeds 28.4g 4.7 Fiber, calcium and magnesium
Spinach (cooked) 1c =180g 5 Vitamin A, C, iron and Calcium
Broccoli 85g 3.3 Vitamin A, C, B-6 and Calcium
Almonds ½ c or 46g 10 Fiber, iron and calcium
Peanuts ¼ c or 36g 9.5 Fiber, magnesium , iron and potassium

What’s the recommended protein intake?

There’s no one size fits all. Individual needs depend on activity level, health status, age and one’s fitness goals.

  1. The simplest way to determine your protein needs is to use 0.8 g of protein/kg body weight.

 For example a lady of 70 kg would need

                                                 0.8g*70 kg=56 g of protein.

This however is the bare minimum and does not consider muscle-building goals or the elderly who are losing muscle tone.

  1. The other way is to calculate as a percentage of your calorie intake (10-35%of your calories should come from proteins).

                         1g of protein=4 calories

If for example you are on a 2,000 calorie diet, protein needs would be;

Lower side   10% of 2000=200calories/4=50g of protein

Higher side 35% of 2000=350 calories/4=87.5 g of protein

The trick  that works for me is to portion my proteins,then spread them through the day. Start with a good portion at breakfast in order to regulate blood sugars, incorporate it into my snacks and finally, have small portions at both lunch and dinner.