FitSugar

Healthy Swaps: Best Choices For Protein-Rich Dairy

Jenny Sugar — Fri, 03 Feb 2012 13:25:29 PST

Depending on how active you are and how much you weigh, a woman needs about 60 to 100 grams of protein a day, which is a pretty hefty amount. Protein helps build lean muscle and can also help with weight loss, so it's important to get enough each day. Dairy products are a great vegetarian source of this macronutrient, but some foods are richer in protein than others. Check out these healthy swaps to find out how to get more protein at every meal, including snacks.

Source: Thinkstock

Ditch the Dairy: Milk-Free Snacks That Pack a Protein Punch

Jenny Sugar — Fri, 27 Jan 2012 03:29:22 PST

Dairy products aren't the only choices when it comes to high-protein snacks. If you're eating a diet minus milk, or you just want a low-cal snack that's high in protein, check out these 150-calorie snacks that don't contain a drop of dairy.

One serving of spicy roasted chickpeas (one fourth of this recipe: 134 calories, 5.6 grams protein
Twenty-one raw almonds: 146 calories, 5.4 grams protein
Six-ounce container of vanilla O'Soy Yogurt: 150 calories, seven grams protein
One slice whole-wheat bread (100 calories, four grams protein) smeared with half a tablespoon natural peanut butter (53 calories, two grams protein): 153 calories, six grams protein
Two Mini S'mores Luna Bars: 140 calories, eight grams protein

Keep reading for five more dairy-free snack ideas.

Morning Time: Calories in Breakfast Proteins

Anna Monette Roberts — Sat, 14 Jan 2012 18:02:29 PST

It's important to start your day off right by eating a well-balanced breakfast that includes protein. However, are you aware of the calories and nutritional breakdown of your favorite breakfast proteins?

Check out the nutritional breakdown of popular breakfast proteins.

When It Comes to Weight Loss, Calories Count More Than Protein

Leta Shy — Thu, 05 Jan 2012 16:19:54 PST

There are tons of diets claiming that focusing on protein is the key to weight loss - either eating more or less of it can help you shed pounds fast. But a new study has found that weight loss may be less about how much protein you eat than how much you eat overall.

The study, released this week in JAMA, followed 25 participants closely for 10 to 12 weeks who all stayed in a hospital for monitoring. The volunteers were first fed a "weight-stabilizing diet" for up to four weeks, and then later fed a high-calorie diet about 1,000 calories over their previous meal plans. During the period they were overfed, the participants were split into three groups and put on either a low-protein, normal-protein, or high-protein diet.

Find out how much each group gained and why you shouldn't always focus on just protein intake after the break.

A Healthier Bowl: Cereals High in Fiber and Protein

Jenny Sugar — Wed, 04 Jan 2012 14:25:40 PST

When you're in a rush in the morning, cereal is the perfect meal - just pour it, spoon it, and you're good to go. There's probably over a hundred different boxes to choose from, and while I'm sure you know Apple Jacks isn't the healthiest (a serving has as much sugar as three Chips Ahoy! cookies) even seemingly healthy cereals aren't the best choice. It's important to fill your bowl with a cereal that's both high in fiber and protein, since both help keep you feeling full. Here's a list to choose from - all contain at least five grams each of fiber and protein.

Cereal	Serving Size	Calories	Fiber (g)	Protein (g)
Barbara's Bakery Shredded Oats	1 1/4 cup	220	5	6
Barbara's Bakery High Fiber Original	1/4 cup	180	14	5
Barbara's Bakery High Fiber Flax & Granola	1/4 cup	200	10	5
Barbara's Bakery High Fiber Cranberry	1/4 cup	190	10	5
General Mills Wheat Chex	3/4 cup	160	5	5
Kashi Go Lean Original	1 cup	140	10	13
Kashi Go Lean Crunch!	1 cup	190	8	9
Kashi Go Lean Crunch! Honey Almond Flax	1 cup	200	8	9

Keep reading for more cereals that are high in both fiber and protein.

A Day in the Life: How a Vegetarian Gets Her Daily Protein

Jenny Sugar — Wed, 19 Oct 2011 00:56:08 PDT

While it's true that meat is an excellent source of protein, it's by no means the only source and also not always the healthiest. If you're avoiding beef, chicken, and fish for ethical reasons, or simply trying to avoid a diet that's high in saturated fat or cholesterol, feel assured that a vegetarian diet can offer you enough protein. You just need to pay attention to make sure you're getting your fill. Follow the meal plan of an active vegetarian throughout her day to find out how she eats well over the 75 grams of protein she needs.

*Note that the amount of protein is based on an active woman who's about 130 pounds. To find out how much protein you require each day, check out this chart.

Breakfast:

6 ounces plain Greek yogurt: 18 grams
1 cup GoLean cereal: 13 grams
1 tablespoon flaxmeal: 1.5 grams
1 medium banana: 1.3 grams

Breakfast total: 33.8 grams of protein

Continue reading to find out how to get the rest of your day's protein.

Which Snack Contains More Protein?

Jenny Sugar — Thu, 08 Sep 2011 13:06:24 PDT

In order to get your daily quota of protein, it's important to select snacks that offer a decent amount. Do you know how to choose wisely? Take this fun quiz to find out.

Question 1 of 5

Dairy products are high in protein, but which of these two snacks is higher?

Build Muscles Fast With These Tips

Leta Shy — Thu, 25 Aug 2011 00:32:37 PDT

So you want to build muscle? It's not just about trying to lift the heaviest weights. Building muscle and obtaining that oh-so-flattering definition is all about a dedicated plan. Read on for a how-to on planning a muscle-building routine and what (and when) to eat.

First, you need to form a schedule for strength training. Try to do it at least 20 minutes of strength-training twice a week so that you can build a foundation for a stronger body, without having to devote too much time at the gym. It also helps to switch up your routine often so you don't plateau. Need some ideas? Check out these total-body and body-specific routines that will work out your shoulders to legs, and everything in between.

Now that you have a strength-training plan, read on for more tips on how to build your muscles.

Calories in One Gram of Protein: How Major Sources Compare

Jenny Sugar — Tue, 23 Aug 2011 02:49:53 PDT

If dropping pounds is your plan, then you no doubt have calories on the brain. Check out the chart below to find out which sources of protein contain the fewest calories. It might be just the tidbit of info to help shave calories off your meals so you reach your goal weight faster.

Source of Protein	Calories per gram of protein
Ground beef	6.5
Chicken breast	4.2
Roasted turkey	4.5
Salmon	9.3
Tilapia	4.9
Ham	10
Bacon	14.8
Skim milk	10.5
Two percent milk	15.1
Plain soymilk	14.3

Keep on reading to see the calorie count for other common sources of protein.

10 Ways Vegans Can Eat 10 Grams of Protein

Jenny Sugar — Fri, 19 Aug 2011 00:03:28 PDT

When I became vegan after college, my mom flipped. "How are you going to get enough protein?" It's certainly hard when your family eats meat and dairy at just about every meal. But steak, cheese, and scrambled eggs aren't the only sources of protein out there. If you're avoiding meat, dairy, and eggs for ethical or health reasons, you can still get the protein you need each day. Here are some of the highest vegan sources of protein available.

Arborio rice: cook half a cup for 12 grams
Tempeh: 2 oz. offers 11.9 grams
Extra firm tofu: 4 oz. equals 11.2 grams
Cooked quinoa: 1 1/4 cup equals 11.1 grams
Edamame: half-cup serving offers 11.1 grams

Continue reading for the last five sources of vegan protein.