In the fall the Dietary Guidelines for America will be updated (happens every 5 years). I saw an article in April Cooking Light Magazine that questions why the food pyramid doesn’t address protein sources more closely.
The point they were discussing was that there are a lot of different sources of protein (which are NOT created equal). The D.G.A. does not differentiate between the value of these types of proteins (protein bar vs. legumes vs. meat protein vs. vegetable protein like tofu). They are not all created equal!
One important factor for a healthy eating plan is not only the amount of protein consumed, but the protein size and the calorie count that attaches to that protein. Meats generally have more calories than fish. Nuts provide fiber and protein. Beans offer phytonutrients and fiber as well as protein. Nonfat greek yogurt includes calcium and protein. Mix up the different protein enriched foods for well-balanced protein sources.
When planning your meal plates, allow meat/fish or vegan based protein to make up one fourth of your plate, with healthy carbs ( whole grains, brown rice, quieno…) including one fourth of the plate, and seasonal vegetables covering the remaining half.
Thursday 4/22/10- Workout:
Spinning tape- 55 minutes
Strength train- biceps/abs
seated alternating dumbbell curl- 10 lb
standing dumbbell hammer curl- 10 lb'biceps curls with plie' squats- 10 lb
row biceps curl- 25 lb
biceps curl on preacher curl- 29lb
Thursday 4/22/10- Food Diary:
Breakfast-
grapefruit (40 cal)
organic steelcut oatmeal (150 cal)
small banana ( 60 cal)
A.M. Snack-
1 cup pasturized egg whites,1/2 portion protein shake mix (175 cal)
Lunch-
4.5 oz crab delights (140 cal)
Salad- mixed lettuce, beets, 1/8 cup lentils, 1/2 orange sweet pepper, 1 tbls sunflower seeds (120 cal)
P.M. Snack-
apple (67 cal)
10 oz lowfat yogurt with peaches(110 cal)
1 oz dark 98% cocoa chocolate ( 120 cal)
Dinner-
3 3/4 oz salmon, 3/4 oz orange roughy (190 cal)
1 cup yellow squash (28 cal)
1/2 sweet potatoe (57 cal)
TOTAL CALORIES-1257
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