Protein, do we get enough?

Thanksgiving is tomorrow and that means stuffing, pie, mashed potatoes, green bean casserole, jello salad and all kinds of other “interesting” things that you only eat once a year!  But what about the protein?  Out of all of the dishes on the table, the turkey is the ONLY protein!  So, that gets me wondering……on a “normal” day, what is your protein intake like?  Most of us know that meat is a protein but what else qualifies?  What if you are vegetarian or vegan?

I have compiled a list of proteins to help you plan a balanced diet each and every day.  Try to incorporate 3 – 4 of these in your diet daily. Some of the Vegetarian sources also have carbohydrates in them so I have listed them separate.

Vegetarian Sources:

1. Tempeh  2. Tofu  3.Nuts  4. Peanut, Almond or Cashew butter 5. Chlorella  6. Edaname  7. Seeds

Vegetarian With Carbohydrates

1. Veggie burger   2. Quinoa    3. Brown rice   4. Beans  5. Lentils    6. Black Bean Burger   7. Hemp Protein  8. Green Pea Protein      9. Brown Rice Protein     10. Vegan Protein Powder   11. Rich green leafy vegetables

Animal Sources: (remember to get hormone free!) 

1.  Meat (preferably lean & grass fed)   2. Fish  3. Poultry (preferably breast meat)   4. Pork/ Bacon 5. Eggs (the egg whites are a complete and very clean protein but don’t be afraid to eat the whole egg)   6.  Whey protein powder  7.  Milk 8. Yogurt  (Greek yogurt is higher in protein) 9. Cottage cheese or any cheese

When you eat protein, the body breaks it down into amino acids. Different amino acids are responsible for different jobs in the body.  Our body makes 13 of the 22 different amino acids, the other 9 are called “Essential Amino Acids” because it is essential that we get them in our diets. For this reason, it is important to eat a variety of sources each day so that you get all of the amino acids that your body needs. Proteins from animal sources are called complete because they have all 9 of the essential amino acids.  If you are vegetarian or vegan–it is very important that you combine your foods so that you get the essential amino acids that your body needs.

Protein does many things in the body that are important.  Protein is:

required for building and repair of body tissues (including muscle), a source of energy, essential for body processes such as water balancing, nutrient transport, and muscle contractions. Protein also keeps your hair, skin and nails healthy as well as keeping your enzymes, hormones and immune molecules in check! Protein also helps in weight loss because it helps you feel full and satisfied.

What about our dogs protein?  Should we make our dogs vegetarian if we are?  The jury is still out on that one but dogs need 10 of the essential amino acids in their diet as they make the other 12 on their own.  A dogs diet should be anywhere from 20 – 30% protein.  The quality of protein is important for your dog so please read your labels carefully so that you are making sure you are feeding your dog quality protein sources.  The protein source should be the first thing on the list of ingredients and different sources yield different protein amounts.   If you are feeding a raw diet–make sure that your giving your dog a balanced diet for his/her energy needs.

Have a Happy and Healthy Thanksgiving!  And remember to eat some protein with your stuffing!

Bison is a lean source of animal protein for dogs and humans