PROTEIN
- The right amount of protein insures muscle growth
- We can get more than enough protein each day by consuming a mix of meat, poultry, beans, milk, yogurt & eggs
- Extra protein will NOT help you build more muscle or make you stronger
- Too much protein will have you taking in more calories & fat than your body needs.
DAILY PROTEIN
REQUIREMENTS
- Women 46 grams
- Men 56 grams
- Pregnant women 56 grams - preferably from dairy products
- Nursing women 66 grams - preferably from dairy products
HIGHEST SOURCES
OF PROTEIN
Oz = ounce
2 oz = 1/4 Cup 4 oz - 1/2 Cup 8 oz = 1 Cup
T = Tablespoon
PLANT BASED FOODS |
||
|---|---|---|
| COOKED FOOD | SIZE | PROTEIN |
| Beans - Black | 8 oz | 15 grams |
| Beans - Cholent | 8 oz | 14 - 16 grams |
| Lentils | 8 oz | 18 grams |
| Peas | 4 oz | 4 grams |
| FOOD | SIZE | PROTEIN |
| Peanuts | 2 oz | 8 grams |
| Peanut Butter | 2 T | 7 - 9 grams |
| Almonds | 2 oz | 7 grams |
| Almond Butter | 2 T | 5 - 8 grams |
| Walnuts | 2 oz | 5 grams |
| Sesame Tahini | 2 T | 6 grams |
| Edamame - Shelled | 4 oz | 11 grams |
| Soy Milk - Regular | 8 oz | 6 grams |
| Soy Milk - Non Fat | 8 oz | 4 grams |
| Soy Yogurt | 6 oz | 6 grams |
| Tofu | 4 oz | 9 grams |
ANIMAL FOODS |
||
|---|---|---|
| COOKED FOOD | SIZE | PROTEIN |
| Meat | 3 oz | 21 grams |
| Turkey - Ground | 4 oz | 20 grams |
| Turkey Breast | 3 oz | 21 grams |
| Chicken | 3 oz | 21 grams |
| Egg - Whole | Average | 6.29 grams |
| Egg - White | Average | 3.6 grams |
| Tuna - Yellow Fin | 3 oz | 24 grams |
| Salmon - Sockeye | 3 oz | 23 grams |
| FOOD | SIZE | PROTEIN |
| Tuna - In Water | 3 oz | 21 grams |
| Yogurt - Frozen | 8 oz | 5 - 8 grams |
| Yogurt - Fruit | 8 oz | 10 grams |
| Yogurt - Greek | 6 oz | 18 - 22 grams |
| Yogurt - Kefir | 8 oz | 11 grams |
| Milk | 8 oz | 8 grams |
| Cottage Cheese | 4 oz | 4 grams |
| Cheese | 1 oz | 7 grams |
REMEMBER
A nutritious meal includes
protein, carb & fat
♦♦♦♦♦
Nutrition Directory | Diet Directory
♦♦♦♦♦
Copyright © 2012 - 2017 KosherWoman.com
All rights reserved
