Changing the way you eat can be easy. To start, learn about some of the worst food offenders and how to replace them with healthier choices. Then try some portion-control tricks.
previesly we learned about what is portion control? five food groups under this technique and how to eat from first food group (carbs)?
Today its turn for 2nd food group; Protein. In protein includes all source off protein like Beans, pulses, fish, eggs, meat. Lets get started to lean about portion of that food group and how much to consume in a day.
These foods are good sources of protein, vitamins and minerals. Pulses such as beans, peas and lentils are good alternatives to meat because they’re lower in fat and higher in fiber
Some meat is high in saturated fats. To help cut back on saturated fat, try having at least one meat-free day a week, buy reduced fat versions if they’re available or trim off any skin or visible fat from your meat.
How much is one portion of beans or pulses?
One 200g tin, or half a 400g tin, of baked beans in tomato sauce (low sugar and low salt if possible).
If cooking beans at home then go for tablespoon measurement. Three heaped tablespoons of beans – e.g. kidney beans or chick peas.
How much is one portion of fish?
If want to eat finger fish its portion is three slice according to our finger size in your part. Make sure fish is not deep fried.
Second option is oily fish, what is mean by oily fish?
Oily fish has been linked to many health benefits, including a lower risk of heart disease, improved mental ability, and protection from cancer, alcohol-related dementia, and rheumatoid arthritis.
Fish oil contains the two fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are believed to benefit the cardiovascular system.
The American Heart Association (AHA) suggests consuming at least two servings of fish, and especially oily fish, each week. Your portion of that fish is equal to your palm size. But again make sure not to cook in too much oil.
Third option is white fish, do you know what is white fish?
White fish overlooked cousin of rich tuna and oily salmon. it has no colour and little bit dry fish, No matter where you travel, you’re likely to encounter white fish on the menu. These are the five most popular white fish types named; Halibut, Cod, Sole, Flounder, Sea bass.
the portion of that fish is one hand-size piece of white fish.
For tuna: Half a large tin or one whole small tin (160g) of tuna.
How much is one portion of eggs?
One portion is two eggs . You can enjoy 2 whole eggs in breakfast.
How much is one portion of meat?
One hand-size piece of chicken (without skin and with all visible fat removed). Try to have grilled chicken but bar-b-q is also recommended.
Minced form Protein
Four level teaspoons of full-fat mince, eight level tablespoons of 5% reduced-fat mince, or 10 level tablespoons of Quorn mince – choosing the reduced-fat options means you can increase your portion size.
One and a quarter full fat sausages, two reduced-fat sausages, or two and a half Quorn sausages. Choosing the reduced-fat options means you can increase your portion size.
Other sources of protein
Other sources of protein are peanut butter, tofu, unsalted nuts, seeds.
Two teaspoons of peanut butter is equal to one portion.
One palm-size piece of tofu.
One handful of unsalted nuts.
One tablespoon of seeds.
How to get enough protein without adding fat and calories?
Some protein foods may be high in fat. Choosing lower fat alternatives will help you get enough protein without the extra fat and calories.
- Choose lean cuts of meat, remove visible fat and skin.
- Limit how often you choose processed meat such as burgers and sausages.
- Choose fish, eggs, Quorn, beans a few times a week.
- Cook without adding fat – bake, steam, grill, poach or microwave.
How Much to Take in a Day From Protein Food Group?
Women: 2-3 portions
Men: 3 portions
Again feel free to manage according to your hunger and life style that how much you want to consume in breakfast ,lunch and dinner.
Handy Tip: If taking 2 eggs in breakfast from protein food group and one slice of bread from carbs food group it will complete your morning need of nutrients.Good news is there are further 3 good groups more from you can eat three time of a day. stay tune for more interesting details and way of healthy eating.