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52 Small Changes - Week 34

(12 Posts)
NightWanderer Mon 15-Aug-16 01:44:37

Whether you are an omnivore or one of the 3.2 percent of Americans that is vegetarian or vegan, protein is an essential part of a healthy diet. Protein is crucial to the structure of vittually every part of our body, including our bones, skin, hair, nails, muscles, blood, and organs. It also helps us manufacture hormones and enzymes that allow our bodies to function properly. Protein is instrumental in giving us energy and helping us maintain a healthy metabolism. And finally, it helps make our meals filling and satisfying.

Protein can be found in plant sources (beans, vegetables, and some grains), fish and seafood, and animal sources. Proteins found in plants, fish, and seafood are generally low in fat. Protein from animal sources including meat (beef, lamb, poultry, and pork, etc.), as well as eggs and dairy, however, can come with high doses of unhealthy saturated fats. As we discussed in Week 32, saturated fat has been linked to an increased risk for heart disease and as a result should be avoided.

Luckily, if you regularly consume animal products, there are many lean options that you can enjoy. Making the shift from fatty meats to those that are leaner will do wonders for your health and well-being. Since we discussed shifting to low-fat dairy in Week 22, we are most concerned with meat this week.

The change

Choose leaner cuts of meat over those higher in fat.

NightWanderer Mon 15-Aug-16 02:02:08

Here is last week's challenge

Stellar67 Mon 15-Aug-16 10:06:34

Thank you night. I already do this and am particular about where I get meat.
It is interesting though as I do go meat free twice a week, but I don't think about the protein (Mac cheese). So I will look at this.

quirkychick Mon 15-Aug-16 13:44:08

I'm quite fussy about meat too. I lc and would eat fatty cuts if from grassfed/good sources, as I thought that meant there are more omega 3s in the fat.

BewitchedBotheredandBewildered Mon 15-Aug-16 13:46:30

Hmm, I think I said on the low fat week that I'm not convinced.

I do buy meat carefully so that bit's OK.

You're very kind to keep this up for us NightWanderer flowers

NightWanderer Tue 16-Aug-16 06:32:00

No worries. It's interesting to hear what others think and how others are doing.

I'm vegetarian so won't be doing this one. I'll maybe eat one egg but it seems wasteful to just eat the whites.

I often put beans, lentils or chick peas or something into soups for protein.

This book is American and I do think they tend to eat differently in the US. It's still interesting though.

8FencingWire Tue 16-Aug-16 06:59:33

I'm veggie too, but it's still a good reminder to look at our proteine intake smile
Thank you for the new thread!

NightWanderer Tue 16-Aug-16 10:21:01

To be honest, I was a little confused as the preamble was all about protein but the change was about fat. I guess the average American eats enough protein not to worry about it. I would like to start plotting again on MFP. It gives levels of protein, fat, carbs etc. Maybe after the summer holidays.

quirkychick Tue 16-Aug-16 16:55:14

NightWanderer I am still logging my food on mfp, and as someone who does lc I can still struggle with eating enough protein, there's a formula that I can't remember to work out how much you should eat. You can customise your macronutrient on mfp, too.

I'm going to focus on eating healthy fats; no transfer fats, moderate saturated fats from good sources, high monounsaturated (?) eg avocado, flaxseed, oily fish; and combine that with trying to eat enough protein. I probably eat too much cheese, though grin.

quirkychick Tue 16-Aug-16 16:56:15

*trans fats, though transfer fats sound like a good weight loss plan!

DrDiva Tue 16-Aug-16 16:57:09

Thank you, Nightwanderer.
I do lc too, so quite high protein. Trying to have really good meat, though.

We are off to turkey again in a couple of days, so I am looking forward to someone else doing the cooking! I also tend to eat less meat, as I love the veggie stuff over there.

NightWanderer Tue 23-Aug-16 09:49:18

Next week's thread

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