Hello all, welcome to ACPT's nutrition week. Throughout the week there will be tips, recipes, facts and figures about all aspects of nutrition. Each day will have a certain topic of nutrition so make sure you stay tuned in to receive all the best information!
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Today we will be covering PROTEIN!
What is protein?
The building blocks of the body, protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
Where do I get protein?
. Dairy products
. Eggs
. Fish
. Meat
. Poultry
. Beans, lentils, peas and nuts
. Barley, bulgar, oats, rice and breads
. Tofu
. Quorn
How much should I eat?
. As a rough guideline you should consume:
Bodyweight (kg) x 0.75 = grams of protein
Facts and figures:
. Protein has 4 calories per gram (same as carbohydrates)
. Does not make you bulky - improves recovery
. Requires x2 amount of calories to digest - increases metabolism
. Helps protect from muscle loss
. Difficult to digest, additional fiber may be needed in diet
. Small amounts of protein in green vegetables
One of my favorite recipes:
Budget spicy turkey chilli
Ingredients - Serves 2 _______________
280 g / 10 oz lean ground turkey 170 g / 6.1 oz black beans (low sodium) 98 g / 3.6 oz steamed corn 250 g / 8.8 oz brown & wild rice mix (cooked) 140 g / 4.8 oz tomato paste 0.8 roma tomato 0.4 packet chili seasoning blend (low sodium) 30 g / 1.1 oz hatch green chili pepper Coconut oil spray Onion Fresh basil Ground cumin Smoked paprika Onion powder Cayenne pepper Pepper Garlic powder Ground coriander Lime Fresh cilantro (coriander)
Steps ______
1. Season ground turkey with paprika, garlic, onion powder, cumin, cayenne pepper and low sodium chili seasoning. 2. Cut 1 to 2 Roma tomatoes and jalapeños or grilled chiles. You can use canned chiles, just be careful of the sodium content. 3. Lightly spray a skillet with coconut oil and set on a medium heat. Add meat to the skillet and chop with a spatula. Slowly add the vegetables, tomato paste, black beans and corn. 4. Reduce the heat to low and cover the skillet. Cook for about 7 to 10 minutes. Divide your daily/meal portions evenly in your meal containers. Should yield 5 portions. If you're reheating prepared food, remember to reheat food thoroughly and completely to mitigate the risk of food poisoning. If using a microwave, use BPA-free or glass containers.
Nutrition _________
Approx macros for 1 of 5 servings Calories 429 Carbs 57g Fat 3g Protein 45g Sugar 9g Fiber8g Calories 469 Carbs 57g Fat 7g Protein 48g Sugar 9g Fiber 9g
*Vegetarians can swap out turkey for quorn*
The recipe can be found on the following website:
https://fitmencook.com/
Be your best!