flyingeagle57

I have started some basic research to help me understand what nutrition is. I haven’t the foggest clue  what I put in my mouth how it affects my body. Since I am diabetic I should already know these things, I don’t. The diabetic class I was sent to when first diagnosed left alot to be desired.

So today I am learning about the basic 6 major nutrients in our foods which I know now are:

1. Proteins     2. Carbohydrates     3. Fats     4. Vitamins     5. Minerals     6. Water

Cool………..Since proteins are first on the list I am going to research everything I can find on it.  Back in a few. Ok The best source of protein is beef, poultry, fish, eggs, dairy productc, nuts, seeds and legumes like black beans and lentils. Protein builds up, maintains, and replaces the tissue in your body. Your muscle, organs and immune system are made up of mostly protein.

Your body uses the protein you eat to make lots of specialized protein molecules that have specific jobs. Like your body uses protein to make hemoglobin. Thats the red blood cells that  carries oxygen to every part of your body. Other proteins are used to build cardiac muscle (your heart).

Whether you’re running or just hanging out, protein is doing important work like moving your legs, moving your lungs and protecting you from disease.

When you eat foods that contain protein, the digestive juices in your stomach and intestine go to work. They break down the protein in food into basic units, called amino acids. The amino acids then can be used to make the proteins your body needs to maintain muscles, bones, and body organs.

Amino acids can join together to make thousands of different proteins. Scientist have found  many different amino acids in protein, but 22 of them are very important to human health.   Of those 22 amino acids your body can make 13 of them without you ever thinking about it. Your body can’t make the other 9 amino acids, but you can get them by eating protein-rich foods.

They are called essential amino acids because it’s essential that you get them from the foods you eat.

There are different kinds of protein. Proteins from animal sources, such as meat and milk is called complete, because it contains all nine of the essential amino acids. Most vegetable protein is considered incomplete because it lacks one or more of the essential amino acids.  You cant get all the amino acids you need from peanuts alone, but if you have peanut butter on whole grain bread you’re set. The same with red beans. Red beans won’t give you everything you need, but red beans and rice will do the trick. You don’t half to eat all the essential amino acids in every meal as long as you have a variety of protein sources throughout the day, your body will grab what it needs from each meal.

How Much Is Enough?

To figure out your protein needs, multiply your weight in pounds times 0.5 or you can just take your weight and divide by 2. You can look at a food label to find out how many protein grams are in a serving. But if you’re eating a balanced diet, you don’t need to keep track of it. It’s pretty easy to get enough protein.

Good Protein

Protein can help you shed those unwanted pounds and keep your belly full. But it’s important to eat the right amount and the right kind of protein to get the health benefits.

Seafood is one of the best sources of protein because it’s usually low in fat. Fish such as salmon is a little higher in fat but it is the heart-healthy kind: omega-3 fatty acids.

White-Meat Poultry

Stick to the white meat of poultry for excellent, lean protein. Dark meat is higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.

Milk, Cheese, and Yogurt

Not only are dairy foods — like milk, cheese, and yogurt — excellent sources of protein but they also contain valuable calcium. Choose skim or low fat dairy to keep bones and teeth strong, prevent osteoporosis, and enhance weight loss.

Eggs

Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.

Beans

One-half cup of beans contains as much protein as three ounces of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

Pork Tenderloin

This great and versatile white meat is 31% leaner than 20 years ago.

Soy

Twenty five grams of soy protein daily can help lower cholesterol and reduce the risk of heart disease. Combine soy protein foods like tofu with a healthy low fat diet.

Lean Beef

Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12.

Protein on the Go

Grab a meal replacement drink, cereal bar, or energy bar. Check the label to be sure the product contains at least six grams of protein, and is low in sugar and fat.

Welp I am sure there is a lot more out there to be said about protein, but with everything I have read this pretty much covers it. If I should come across anything more I will post .

I am happy right now I feel like I am on the right track for once.

Since I haven’t walked today gotta get out there before it gets to dark.