You may sometimes overeat but are you getting enough protein?
Research shows healthy centenarians in Japan take enough protein at each meal. Getting enough protein is key to living a healthy and long life.
Then, how much protein is enough? It depends on your body weight.
According to Mayo Clinic Health System, “the recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight.”
Protein-rich foods include meat, fish, egg, dairy products, and soy products such as tofu.
These are the amounts of protein in those foods. (Source: various websites)
Foods: Protein
Meat 80g: 15 g
Fish 80 g: 18 g
1 Egg 50 g: 6-7 g
Tofu (1/2) 150 g: 10 g
Milk 200 ml: 7 g
Yogurt 120 g: 4 g
Almond 100 g: 19 g
Cheese 100 g: 4 g (mascarpone) to 44 g (Parmesan)
I weigh about 50 kg so I need about 40 grams of protein daily. If I take all the protein out of eggs, I have to eat 6 eggs a day, which I don’t want to do.
Here is what we can do to get enough protein and still enjoy our meals without using protein powder.
1. Take high protein foods at EVERY meal
2. Combine 2 kinds of protein at each meal
For example, fish and tofu, meat and yogurt, etc
3. Snack on almond
Almonds are a protein-rich food. Choose raw and unsalted roasted almonds.
I have quick recipes for you to get enough protein.
1. Fried Tofu with condiments
Ingredients for 2: Tofu 1 (200 g-300 g), Leek/spring onion (50 g), Ginger (a little), Garlic (a little), Salt (a little), Oil (a little)
Pan fry tofu and leek or spring onion for a couple of minutes and add salt. After serving it in a bowl, add grated ginger and garlic.
2 Tinned fish salad
Ingredients for 2: leafy vegetable (100 g), 1 tinned fish, olive oil (a little)
Wash leafy vegetables and tear them into bite-sized pieces.
These dishes will not only add protein to your meal, but also they will make the table more colorful.
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