Potatoes Not Prozac by Kathleen DesMaisons

Author:Kathleen DesMaisons
Language: eng
Format: epub
Publisher: Simon & Schuster UK

FOODS WITH PROTEIN

Here are some foods that contain protein.

• Eggs

• Poultry: Chicken, turkey, game hens, ostrich, pheasant, duck, goose

• Fish and Seafood: White-fleshed fish, crab, lobster, clams, tuna, swordfish, cod, salmon, mackerel, trout, and many others

• Meat: Beef, pork, veal, lamb, venison, buffalo, rabbit, goat

• Dairy: Milk, cheese, yogurt, cottage cheese

• Beans, Grains, Nuts, and Seeds: Tofu, tempeh, lentils, kidney beans (and all other beans); quinoa, amaranth, millet, and other grains; peanut butter, almond butter, and any other nut butters; almonds, peanuts, walnuts, sunflower seeds, and other seeds and nuts

The USDA recommended daily allowance (RDA) of protein for a 150-pound adult is 54 grams a day, or a little less than 0.4 grams per pound of body weight. I recommend that sugarsensitive people on my program eat a little more than that. A good guideline is to have between .4 and .6 grams of protein per pound of body weight depending on your health needs. In the early stages of your recovery, your body may have more repair work to do so you may need to eat more protein. Later, as you feel better, you can reduce the amount a little. This is why I suggest the guideline of .5. You’ll recall that this is the amount I recommended in Step 1. So if you learned in Step 1 that you need to eat 30 grams of protein for breakfast, you will also need to eat 30 grams of protein for lunch and again for dinner.

If you have lots of experience weighing and measuring your food, calculating your protein intake may come easy to you. However, trying to measure the weight of food in grams, kilograms, or ounces can be intimidating for some people. Particularly in the early stages of your recovery, you may find it hard to pay attention to this level of detail at every meal. It gets easier with practice. And your history with breakfast is a good foundation for this step.

There seems to be a lot of confusion out there about how to figure out how much “food” you should have to get the number of grams of protein you want for your meal plan. Even though 28 grams equals one ounce, grams of protein do not equal ounces of food. Many people have asked for the big secret conversion formula. The big secret is that there is no formula. It’s like converting apples to oranges.

A food item (such as steak) is weighed in ounces. Each ounce of that steak contains a certain number of grams of protein. It also contains grams of fat, carbohydrates, and water. (Well, steak doesn’t have any carbs, but still.) So, each protein food source “contains” different amounts of protein—measured in grams. Dense protein sources (meat, chicken, fish) contain more grams of protein per ounce than not so dense sources (legumes, nuts, cheese).

The more dense protein sources contain somewhere between 7 and 9 grams of protein in an ounce. So for example, a 3-ounce chicken breast has about 20 grams of protein.

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