I struggle with this personally as I do not eat a ton of animal protein but what I do try to do is supplement this with legumes, dairy, nuts and whole grains, paying particular attention to not overdosing on the high protein, saturated fat kind – let me explain.
The experts say that our intake should be approximately 50% in grams of our total body weight. For example, if you weigh 150 pounds, you should be taking in approximately 75 grams of protein per day. Now this is true for any healthy individual, not including your hard core body builders – they operate a bit differently. 😉
There are a few different reasons your body needs protein, protein is an essential building block of bones, muscles, cartilage, skin, hair, and blood. Protein is also is a critical component to repairing and building our tissues. Additionally and one that may be more appealing to those looking to shed some pounds, your body needs to work a little bit harder to digest and break down this macronutrient, ultimately burning more calories and shedding more fat. This being said, when you have the option to eat high protein containing low saturated fat, you will be doing your waistline a nice little favor.
But, we should all be cautious; too much protein can do just the opposite to our bodies especially when we are eating a high amount of animal protein that contains a high level of saturated fat. This type of approach is not necessarily a healthy one and it’s important to remember; moderation is key
So what does this actually look like as far as protein, saturated fat and serving size is concerned…let me break it down:
| Source | Serving Size | Protein (g) | Saturated Fat (g) |
| Chicken Breast (no skin) | 1/2 cup (5 oz.) (diced) | 21 | 0.7 |
| Shrimp | 1 cup (cooked) | 24 | 0.1 |
| Tilapia | 1 filet | 23 | 0.8 |
| Sirloin | 3 oz. | 23 | 4.3 |
| Filet | 3 oz. | 20 | 8 |
| Eggs | 2 | 12 | 3.2 |
| Quinoa (uncooked) | 1/2 cup | 12 | 0.6 |
| Tofu | 1/2 cup | 10 | 0.5 |
| Lentils (uncooked) | 1/2 cup | 9 | 0 |
| Milk (1%) | 1 cup | 8 | 1.5 |
| Peanut Butter | 2 Tablespoons | 8 | 3.3 |
| Green Peas (yes Peas!) | 1 cup | 8 | 0 |
| Brown Rice (uncooked) | 1/2 cup | 7 | 0.5 |
Now that we have an understanding of what we’re feeding our bodies, my challenge for all of us is to consider our protein consumption in regards to the associated saturated fat shown above and choose wisely for a trimmer waistline and a healthy heart. 💗
Mindful Healthy Living 