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Weight Loss Forum / General Topics / June 20051) Protein per Day 2) Low Fat/Calorie Breakfast are ??
I'm not sure I'm getting enough protein each day. 1 - How much protein per day should adults consume? ... Case 1: 200 lbs going for 170 lbs ?? ... Case 2: 160 lbs going for 140 lbs ?? I've been only having a peice of fruit for breakfast and understand I should eat some protien. I'm need to control my fat intake each day so... 2 - Please suggest some breakfast alternatives. And... what about a shake or smoothie made with no-fat milk? I checked out Ovaltine but could not find good nutritional info on it. So... 3 - Where are some recipies for healthy smoothies and shakes that I could have for breakfast or whatever? 4 - Finally, is there a website that has most foods and off-the-shelf brand foods on it with all the nutritional values? I end up chasing sites on Google and would like to find one or two sites that had the most extensive data base... or a paid-for computer program. (I bought MasterCook but it doesn't have off-the-shelf stuff like Paul Numans Light Balsamic Dressing, etc) thanks for all the help. Will > I'm not sure I'm getting enough protein each day. > 1 - How much protein per day should adults consume? > ... Case 1: 200 lbs going for 170 lbs ?? > ... Case 2: 160 lbs going for 140 lbs ??> > I've been only having a peice of fruit for breakfast and understand I should > eat some protien. I'm need to control my fat intake each day so... How much protein you need depends on your goals, how active you are (what kind of exercise you do)and therefore how many calories you eat a day. You will hear people mention eating foods on a ratio like 40/40/20 or say 40/50/10 (protein/carbs/fats). For example if you ate 1500 calories a day and 40% of that was from protein you would be eating 600 calories of protein, or 150grams of protein day which if you ate six small meals that would be about 25grams of protein at each small meal. (equal to about 1 cup cottage cheese OR a tin of tuna OR four scrambled egg whites with one whole egg in an omelotte as an example) You might want to use a freewebsite to log your foods like FitDay which will give you a breakddown of what you eat in a graph form and help you make better choices: http://www.fitday.com > 2 - Please suggest some breakfast alternatives. I like plain old fashioned oatmeal or steel cut oats mixed with a scoop of protein powder, skim milk, splenda and cinnimon. You can find some other ideas here/the cottage cheese pancakes are good: http://www.geocities.com/jgrrl2/recipesmain.html > And... what about a shake or smoothie made with no-fat milk? I checked out > Ovaltine but could not find good nutritional info on it. So...> > 3 - Where are some recipies for healthy smoothies and shakes that I could > have for breakfast or whatever? Forget ovaltine - add lots of ice and some vanilla protein powder to a blender, skim milk or even just water and a handful of fresh berries and or a banana. yumm ... use some chocolate protein powder, skim milk, cold coffee or instant coffee, lots of ice of course, and add a dash of fatfree flavored creamer..there's more on that recipe link above and more here too under 'beverages': http://www.24hourfitness.com/html/nutrition/recipes/ > 4 - Finally, is there a website that has most foods and off-the-shelf brand > foods on it with all the nutritional values? I end up chasing sites on > Google and would like to find one or two sites that had the most extensive > data base... or a paid-for computer program. (I bought MasterCook but it > doesn't have off-the-shelf stuff like Paul Numans Light Balsamic Dressing, > etc) Some of my favorites to look foods up on are at this site which lists common foods in ABC order: http://www.ntwrks.com/~mikev/chart1a.htm The NutriFacts USDA data base at:http://www.nutri-facts.com/index.php FastFood facts at: http://www.foodfacts.info/ CalorieKing at: http://www.calorieking.com/ Hope this helps you on your fitness journey :-) joanne ----------------------------- *nothing tastes as good as being in shape feels* Shakes/Smoothies sound good. Where can I find more recipies for them? Is the website http://www.geocities.com/jgrrl2/recipesmain.html yours Joanne? tmb --- > > I'm not sure I'm getting enough protein each day. > > 1 - How much protein per day should adults consume? [quoted text clipped - 57 lines] > ----------------------------- > *nothing tastes as good as being in shape feels* jgrrl2@yahoo.com wrote: [...] > How much protein you need depends on your goals, how active you are > (what kind of exercise you do) I agree. > and therefore how many calories you eat a day. You will hear people > mention eating foods on a ratio like 40/40/20 or say 40/50/10 > (protein/carbs/fats). Using percentages to determine protein intake is not a good idea, because the amount of protein you need does not necessarily have a whole lot to do with your total caloric requirements.  SignaturePhil M. > I'm not sure I'm getting enough protein each day. > [quoted text clipped - 4 lines] > I've been only having a peice of fruit for breakfast and understand I should > eat some protien. I'm need to control my fat intake each day so... The recommended minimum intake of protein is about, or less than, 0.5g/lb of weight, which computes to 100 g for the first person and 80 grams for the second person. > 2 - Please suggest some breakfast alternatives. There is no reason why you must eat protein for breakfast. If you are feeling good, losing weight, and eat sensibly for the rest of the day, you are just fine. > And... what about a shake or smoothie made with no-fat milk? I checked out > Ovaltine but could not find good nutritional info on it. So... > > 3 - Where are some recipies for healthy smoothies and shakes that I could > have for breakfast or whatever? no idea, sorry > 4 - Finally, is there a website that has most foods and off-the-shelf brand > foods on it with all the nutritional values? I end up chasing sites on > Google and would like to find one or two sites that had the most extensive > data base... or a paid-for computer program. (I bought MasterCook but it > doesn't have off-the-shelf stuff like Paul Numans Light Balsamic Dressing, > etc) www.nutritiondata.com they all use the same downloadable USDA database. i >> I'm not sure I'm getting enough protein each day. >> [quoted text clipped - 40 lines] > > i Try this smoothie: 1 cup skim milk 1/2 cup 1% cottage cheese 3/4 cup frozen fruit. (strawberries, blueberries or mango/peaches) Add splenda to sweeten. We buy frozen stawberries and mango/peach from Costco. Microwave the fruit for 30 sec. Its easier on the blender. (Unless you have a powerful blender) Blend untill smooth. Mastercook doesn't have all the off the shelf stuff in it, but it can be added manually. Glenn |
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