Nutrition can be tricky, as unhealthy food choices are plentiful and generally more affordable than healthy alternatives. But there are simple, affordable changes that everyone can make when attempting to adopt a healthier lifestyle, and/or diet. There is something for everyone when choosing a personal menu, but it is always important to include a healthy amount of fats, carbohydrates and protein. Protein has four calories/gram, carbs four calories/gram, and fats have nine calories/gram. But protein is not as quickly broken down by the system, so consuming protein will provide for a feeling of fullness for a longer period of time. Protein is especially necessary when adopting a weight-loss diet, as it encourages fat burning and muscle growth. And while protein-heavy products can be high in calories, there are choices that offer a healthy balance of nutrients.
Instructions
1. Check with your physician before beginning any diet, but protein is a necessary part of any diet plan, and some consumption on a daily basis is necessary. There are basic amounts of protein found in any number of foods, but primarily it exists in meats, nuts, and dairy products. Remember to choose from these groups when looking for protein sources.
2. When looking into healthful meats, a small consumption of all meats can be OK. But for better choices, one should consume larger amounts of chicken, turkey and fish, and smaller amounts of red meat and pork. While all meats have healthier cuts and less fattening choices, poultry and fish, including seafood, if not fried, are healthier. Vegetables are always healthy options, but beans, in particular, are great for a protein-heavy diet. Navy, black and pinto beans are all healthful choices, as by the cupful they contain more than 15 grams of protein. A vegetable-heavy/bean-heavy diet, along with tofu (a soy product) and whey protein (a diet supplement) are also great sources of protein. Seek them out if wishing to lower your meat intake.
3. Nuts are another great source of protein, but like meats, some are better than others. Almonds are especially healthy and protein-heavy, and have a substantial filling effect. Many nutritionists suggest having a handful of nuts, in particular almonds, prior to a meal. Almonds help you feel full, and not overeat. One must be careful to seek out nut products in their natural state, as those that have been salted or treated can add calories and reduce the healthier effects.
4. Dairy has received a bad reputation, as it includes foods such as cheese, eggs and milk. Eggs, in particular, are known for being high in cholesterol. But there are healthier options. If you are a fan of eggs, eliminate the yolks and eat the egg whites, which are not only lower in calories, but free of cholesterol. There are a number of cheese choices, some less fattening than others. Dairy consumption should be in small amounts and of the low-fat variety, but it need not be completely eliminated. Milk can also be high in fat, but skim, 2 percent and powdered milk can be healthier options than the whole-milk version.
5. When choosing a protein-heavy diet, just remember that there are healthy protein options. Dieters may lean toward consuming protein-heavy foods in larger amounts, as they can assist in the weight-loss process. But the reward of consuming healthy proteins is their ability to allow the consumer to feel sufficiently full, while eating smaller amounts.
Tags: calories gram, four calories, four calories gram, healthier options, larger amounts, less fattening
