Most people eat more protein then their body needs. According to the results of 2007-2008 National Health and Nutrition Examination Survey conducted by the Centers for Disease Control and Prevention, the average person eats DOUBLE the amount needed per DAY!

Wow.

How to Fulfill your daily protein needs.

Marion Nestle, professor of nutrition at NYU and author of What to Eat, estimates that the average adult man needs about 65 grams of protein a day and the average adult female needs about 55 grams.

Examples of a single serving of protein include:

  • 1 egg
  • 2 tablespoons of peanut butter
  • 2-3 ounces of red meat, poultry, or fish (about the size of a deck of cards)
  • ½ cup of cooked dried beans such as black beans or chickpeas

Not all proteins are created equal — neither at the doctor’s office, nor the cash register. Here’s a comparison of three typical proteins:

Porterhouse steak
Serving size: 4 ounces
Protein: 22 grams
EWG carbon footprint rating: 2 nd worst out of 20 analyzed
Cost: 4 dollars
Fat: 22 grams
Saturated fat: 9 grams

Farm-raised salmon
Serving size: 4 ounces
Protein: 22 grams
EWG carbon footprint rating: 5th worst
Cost: 3 dollars
Fat: 10 grams
Saturated fat: 2 grams

Lentils
Serving size: 1 cup
Protein: 17.9 grams
EWG carbon footprint rating: best
Cost: 20 cents
Fat: zero
Saturated fat: zero

Many people find meat to be a delicious and satisfying component of their diet that they don’t want to sacrifice. But if you want to save money, eat a nutritionally sound diet, and are concerned about the impact meat and dairy production has on the planet, consider reducing your consumption.

Here are some tips from the EWG’s Meat Eater’s Guide:

  • Reduce portion sizes by eating one less burger or steak each week, or participate in Meatless Mondays by skipping meat (and cheese if you can swing it) just one day a week.
  • Choose the healthiest protein sources when you can. Beans, low-fat yogurt, and nuts are all high in protein and low-impact.
  • When you do eat meat and cheese, eat the highest quality that you can afford. (One way to save money is to eat less, but better quality meat and dairy products.) Here’s a guide decoding the labels, from cage-free to grass-fed.
  • Don’t waste meat. Uneaten meat accounts for about 20 percent of meat’s greenhouse gas emissions.

You don’t have to become a vegetarian or go to other extremes. These small changes will help reduce your impact, while providing plenty of protein in your diet.

inspiration via Yahoo!

Categories: Eat Healthy, Portion Sizes, Wellness