Health concerns have become increasingly common among people. Therefore, the search for a healthy diet is becoming almost a rule. Experts say that the protein consumption is of paramount importance and that the minimum amount must be 0.8 grams per kilogram of your weight. Find out below some high quality food options for you to add to your diet.
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According to doctor Gabrielle Lyon, each person should eat at least 0.8 grams of protein per kilogram of total weight. However, the ideal would be between 1.2 to 1.6 grams per kilogram.
Therefore, she listed some foods that are high quality and rich in protein:
- Lean meat, including turkey;
- Yogurt;
- Lean fish like tilapia or sole;
- Cottage cheese;
- Whey protein.
She adds that good quality proteins have always come from nature's animals which include dairy products, eggs, fish and poultry.
Proteins of animal origin are those that have high doses of essential amino acids such as leucine. These food sources are great for keeping your muscles healthy, because they are the ones that will always be decisive for our survival.
For people who opt for vegetable proteins, it is necessary to consume a much higher amount to reach ideal values.
Some protein-rich meal options
- Omelette with wheat toast or a side of potatoes;
- Steak and vegetables of your choice, such as peas and corn, which are very rich in protein sources;
- Lean fish of your choice with rice and beans.
Lyon also says that the ideal is to always prioritize protein foods, so you'll have the feeling of being satiated and won't eat too much nonsense right at the next meal.