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Post by bbbearsmom on Jan 9, 2017 0:11:17 GMT
Monday, 01/09
Lean Proteins: 1-2 servings per day. Cooked meat, fish, poultry, dried beans, peas, lentils, eggs, and soy products. Each serving should be 2-3 oz. To stay satisfied and to obtain necessary amino acids, iron, zinc, and other nutrients.
How do you handle this one?
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Post by jamescat1 on Jan 9, 2017 4:17:12 GMT
Getting in protein is easy for me because I need protein to have energy throughout the day. I am usually awake from 6:15 to midnight. I often have an egg for breakfast, chicken, tuna, eggs or 1/2 cup of beans for lunch and protein for dinner. Last night it was mahi mahi and tonight it's barley in chicken barley soup.
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ladymajky
Transcendent Member
220/169/150
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Post by ladymajky on Jan 9, 2017 13:20:09 GMT
I thought I wasn't getting enough protein until I re-read the serving size. I had been thinking that 4-6 oz was a single serving, and I was only getting one of those. The old nemesis of "portion creep" was at work! Nowadays I'm back to weighing and measuring EVERYTHING, including the pork chops and lunch meat.
Five days out of seven I have two eggs for breakfast. (The other two days I have a hot cooked cereal or yogurt with fruit). Then I'll have another protein for a lunch sandwich or for dinner. Dinner is usually chicken or fish. I haven't really got into plant-based proteins.
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Post by doordie50 on Jan 9, 2017 13:22:03 GMT
I regularly get the bulk of my protein at lunch and dinner for my two daily servings. I am curious if increasing protein in my typical breakfast would make any difference to how I feel.
Breakfast is generally hot cooked cereal with fruit. Lunch is often Greek yogurt or turkey and dinners always have a lean protein like those on the list.
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Post by linda72 on Jan 9, 2017 14:41:13 GMT
I have been tracking my meals on My Fitness Pal recently and was surprised to learn I'm getting about 46 gr. of protein a day but the stated goal for my current weight is 60. (some web sites I've seen say I should be getting between 80-109) I have increased my proteins a little to 4 oz. per serving to see if this makes a difference. I get the bulk of my proteins at lunch and dinner and it's usually in the form of meat, nuts or beans. Greek yogurt and eggs are also protein sources. Have any of you learned how much protein you're actually getting? Do you think it's enough? I remember when Regina ( gadgetgirlil ) used to post here and she talked about older women getting enough protein.
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Deleted
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Post by Deleted on Jan 9, 2017 15:08:56 GMT
When I track on MFP I usually get a bit over my protein level.However when I exercise for some reason it gives me more protein grams to use.I have never quite understood that. linda72,I think my protein level on MFP is around 60-65 but I always get more than that. My protein comes from 1 egg/1/2 cup eggbeaters(I don't know if eggbeaters actually have any protein),Ole spinach and herb tortilla.For lunch I have 2 grilled chicken tenders(usually a little under 4 oz)on my salad.Dinner is usually pork or beef.When I have lean beef I limit it to 3 oz but on pork I will eat up to 4 oz,plus Greek yogurt.I feel better when I eat more protein as opposed to more carbs.
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Post by jancanlose2016 on Jan 9, 2017 15:25:17 GMT
I always eat a protein serving for lunch and dinner. Lunch at home is a salad with vegetables and turkey, and dinner is a protein plus vegetables and maybe a carb option. Always a piece of fruit with or between meals. I'm currently experimenting with avoiding lactose so no longer have yogurt and fruit for breakfast. Lately I've been having cream of rice cereal, grits or oatmeal for breakfast. I burn out on eggs, so I need to come up with a protein breakfast that's low points and satisfies me. Maybe I'll try Laughing Cow cheese on a piece of gluten free bread (experimenting with gluten free as well). A protein meal definitely keeps me satisfied longer than a meal without protein.
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Post by gadgetgirlil on Jan 9, 2017 17:12:10 GMT
linda72 - Greetings! Yes, as we get older we need more protein. I've been tracking in MFP for years now. I get more than what MFP recommends (~130 g/day) but that still is only around 18-20% of my daily calorie intake. I do a lot of endurance exercise, especially on weekends (8 mile run + 3 mile hike on Saturday; 7 mile trail run on Sunday). My breakfast is nearly always an omelet made with a whole egg plus a cup of egg whites plus a bunch of veggies. I eat half at home and the other half as my morning snack at work. Lunch is today is a fritatta and dinner will be an enchilada casserole. In the afternoon I have a cup of homemade turkey veggie soup. If I don't get adequate protein, then my hunger levels increase out of proportion to my activity levels.
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Post by bbbearsmom on Jan 9, 2017 17:31:06 GMT
Great posts today.
I get protein three times a day. I have eggs for breakfast, PNB or meat or shrimp or bean soup for lunch and actually some for a snack, and at dinner it is usually meat or sometimes fish. I had to get use to having protein over having carbs.
I added eggs to my breakfast of oatmeal and I am less hungry now in the morning. Also I've been having shrimp for lunch instead of PNB on 1/2 a piece of bread and I feel more "even" after lunch now so for me I think the protein is an improvement.
I haven't counted up my protein lately but my non-meat sources use to add up to almost 45 grams per day. I think when I did MFP I could end up with 60-80. I was always over for what they wanted for me.
Linda: Post on the FB Beck thread, Regina use to at least check it.
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Post by linda72 on Jan 9, 2017 19:21:21 GMT
gadgetgirlil Hi, Regina! Thank you for your input about getting protein. I think it's very important. Sounds like you need a lot of protein with the endurance exercise you're doing.
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Post by doordie50 on Jan 9, 2017 19:35:17 GMT
linda72 I honestly don't know how much protein I'm getting a day but, now you've got me "on the scent" as it were. Knowledge is power right? Thanks
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Post by linda72 on Jan 9, 2017 19:42:43 GMT
doordie50 This is why I double track occasionally on My fitness pal. I was surprised I wasn't getting more protein so I'm trying to increase it. I did notice that I hardly get any sugar except for what's in my fruits. This is one thing I disagree with Smart Points, the sugar hit that occurs naturally in fruits. Of course, if I eat 3 cups of grapes, that would be too much and the amount of sugar there would be very high. Give MFP a try. It gets easier the more you use it as your food diary has the foods you eat frequently.
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Post by surfgirl on Jan 9, 2017 20:58:45 GMT
I almost always eat eggbeaters for breakfast, and often some sort of soy meat for dinner, lunch usually not. I haven't been paying attention at all to the 4-6 oz. of protein rule (is that for PP or SP? I ask because I do PP)...Being veg mostly limits my animal protein intake so I just try to get protein when and where I can. But now I wish there was a protein aspect of my tracker!
Does anyone know a good tracker that tells you what your daily protein and carbs intake is?
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Deleted
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Post by Deleted on Jan 9, 2017 21:16:18 GMT
surfgirl,On My Fitness Pal you can set it to track several categories even sodium if you need to.I have it set to track carbs,fiber,saturated fat,sugar and protein so if I can't find a food on WW I can add it using those categories.
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Post by linda72 on Jan 9, 2017 21:21:48 GMT
surfgirl The free program, My fitness pal, allows you to track 5 out of 15 things. I track carb, fat, protein, sugar, fiber. Every food tracks calories but you can change the other 5 around to things like Sat. fat, sodium, calcium, vit. A, etc. depending on what you're interested in tracking. I was interested to see how much sugar I was eating and was pleased that my total sugar intake was low.
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