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

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
 
 

(...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
         

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.

Guardian Update is the official newsletter of The Guardian Health Association ™ .  It is made possible, in part, by support from Unimed Pharmaceuticals.  The information contained herein is for informational and educational purposes only, and should not be used as a substitute for medical advice.  Please consult with your health care provider before embarking on any health related program.

Knowledge = Power
Peace and Good Health!!!

   

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