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Meat Hamburger, 4 oz. 25gms Steak, 4 oz. 28gms Lamb, 4 oz. 20gms Chicken, 4 oz. 28gms Fish, 4 oz. 28gms Egg, one 7gms Vegetarian Tofu, 4 oz. 10gms Kidney Beans, 1 cup 14gms Soy Beans, 1 cup 14gms Lentils, 1 cup 14gms Black Beans, 1 cup 12gms Nuts Peanuts, ½ cup 16gms Almonds, ½ cup 12gms Cashews, ½ cup 8gms Peanut Butter, 2 Tblspn 16gms
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Dairy
Cottage Cheese, 1 cup 31gms Cheese, natural, 4 oz. 28gms Milk, 1 cup 8gms Yogurt, 1 cup 8gms Grains Brown Rice, ½ cup 2.5gms Oatmeal, ½ cup 2.5gms Bread, 2 slices 2gms
Seeds Sesame, ¼ cup 10gms Sunflower, ¼ cup 6gms
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(...continuded) How can you tell if a food is a protein? Here's the rule: If it moved (walked, flew, or swam) in its former life, it's a protein. In other words if it was part of an animal (beef, chicken, fish, pork, lamb, etc) or if it came from an animal (eggs, milk, cheese) it's a protein. As is the case with any rule, there are some exceptions. Dried beans, like kidney, pinto, black and especially soybeans, and products made from soybeans, such as tofu, tempeh, soy milk and soy cheese, contain protein also. So do nuts, like walnuts, almonds, peanuts and peanut butter. And, although grains contain a little bit of protein, which can definitely add to your total, they don't contain enough to use as your primary source.
In order to make sure that you meet your protein requirements it's a good idea to plan to eat some form of protein with each meal and throw in a couple of protein snacks for insurance. A meal plan for our 150 lb. man (or woman) would look like this: Two or three eggs, whole wheat toast, and ¼ cantaloupe for breakfast, tomato soup and a tuna salad pita pocket for lunch, followed by grilled lean steak or salmon with mixed vegetables and brown rice for dinner. Add a handful of mixed nuts and an ounce or two of cheese ►
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►for snacks and he would have reached his goal for maintenance. Again, a higher activity level, or the need to increase muscle mass would require additional protein and calories, so it's a good idea to get that BIA done.
They say in sports that the best defense is a good offense. The same is true in nutritional therapy for HIV. Staying healthy means keeping your immune system strong. Keeping your immune system strong means taking the initiative in terms of diet. You have to start somewhere. The best place to start is at the beginning. Begin now. Follow the example of the ancient Greeks, and start with protein.
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