About Protein

A healthy active female needs about 50 grams of protein a day, preferably split between 3-4 servings throughout the day. To help make it easier to gauge and so plan a healthy diet, I’ll post here the protein available in some of our favorite staple foods:

Nancy’s nonfat yogurt: 1/2 cup= 6 g protein.
Nancy’s lowfat cottage cheese: 1/2 cup= 14 g protein.
Cheddar cheese: 1 oz (a 1 inch cube)= 7 g protein (but also has lots of saturated fat- bad for cholesterol.)

Oatmeal: 1 cup has about 6 g protein. Amaranth has more. And either with nuts and seeds will have still more protein- but read labels and be careful to avoid unhealthy fats and excess sugars in packaged museli.

Adams peanut butter: 2 Tablespoons= 7 g protein
Sesame Tahini: 2 Tablepsoons= 6 g protein

Almonds, cashews, walnuts, pecans, raw or dry roasted only, never choose roasted in oil: about 14 nuts = 1/4 cup= 1 serving= about 7-5 g protein, with almonds highest and walnuts lowest in protein. Almonds and walnuts have “heart healthy” fats, lower your risk of stroke and diabetes.

Tofu, firm: 16 oz pkg= 75 grams. So 1/4 pkg= 18 g and 1/6 pkg= 12 g protein.
Tempeh: 8 oz pkg has 38 grams. So 1/4 of a pkg= 8-9 g protein.

Beans– black, kidney, pinto, garbanzo: 1/2 cup cooked has about 7 g protein. So for a bowl of one of my bean/lentil soups or chile, count as 1 cup or 15 g protein.

Pumpkin seeds, sesame seed– raw or dry roasted only: pumpkin seeds have one of the highest protein content, with unsaturated (healthy) fat, high in iron, zinc and magnesium, 1/4 cup has about 7 g protein.


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