The Importance of Protein

Everywhere i look, the most important thing i see is 'get all your protein'.  I should be aiming to get 60-70grams of protein per day.  It's important to remember that the body cannot absorb more than 30 grams of protein per meal!  It is also important to avoid high protein & saturated fats (eg red meat).

Ok so im beginning to understand just how important protein is.  Why? 

• Because the body does not store protein which makes it easier to loose weight from stored fat
• It is vital to growth, maintenance and repair of all body cells
• When dieting, your body will pull protein from muscles (which you dont want)
• Without enough protein, you can loose some hair (common with WLS paitients)

I'd say that during the 6 weeks following surgery, i wont worry so much about getting my protein in.  The focus during this time will be getting my liquids in.  However, if i can, protein from the start is good.


High Protein Foods

1 large Egg                                    6 grams
Skimmed Milk (100ml)                  3 grams
Cottage Cheese (1/2 cup)              14grams
Cottage Cheese low fat (1/2 cup)   16grams
Soft Cheese (Brie, Mozzarella)       6 grams per oz
Medium Cheese (Cheddar, swiss)  7 grams per oz
Hard Cheese (parmesan)                10 grams per oz
Low fat yoghurt                              4 grams


Tofu (1 oz)                                    3 grams
Most Beans (1/2 cup)                    8 grams
Baked beans (1 tin)                       9 grams
Soy Milk (1 cup)                           8 grams
Chickpeas (1/2 cup)                      7 grams


Peanut Butter (2 tbsp)                    8 grams
Peanuts (1/4 cup)                           9 grams
Pumpkin seeds (1/4 cup)                8 grams


Tuna (1 tin)                                   33 grams
Sardines in water                          22 grams
Cod fish fingers x 3                       13 grams


Chicken breast (100 grams)          31 grams
Chicken leg/wing (6 oz)                 9 grams


Turkey breast (100 grams)            17 grams


2 pork sausages                            15 grams
2 chicken sausages                        19 grams    


Sirloin Steak (150grams)               38 grams
Lean Mince (100 grams)               21 grams
                        
Whey Protein & skimmed milk      22 grams (250ml)
Banana Slimfast & skimmed milk   14 grams (250ml)

Wholemeal bread (1 slice)             4 grams
Readybrek & milk                         5 grams
Oatso simple & milk                      9 grams
Weetabix & milk                           4 grams


Those are a few examples.  I have started to use http://www.myfitnesspal.com/  When you log what you have eaten, apart from the traditional calories, it also works out how much protein youve had.  For those of you who like your apps, there is one available for fitness pal x

The Food Bible

Ive been searching forums again today to help me answer some food questions

Q1  What is the difference between pureed and mushy food
A     You can eat the same thing on both stages (eg lasagne), however on the puree stage, you must use a blender to blitz your food.  On the puree stage, you may also need to add extra liquid (eg gravy) so it slips down.   Mushy stage would be the lasagne chopped with a fork, no major hard bits in there either!

Q2   How much protein do i need to be eating?
A     I need to be eating between 60-70grams of protein a day (this is going to be tough!)

Q3   How much should i be able to eat in the first year?
A     I should be able to manage 4-6oz a meal (thats a fourth of a pound of food), a small container

It seems that the golden rule post any weight loss surgery is:

Protein first, then veggies, then carbs!!

Now i need to find out how i will manage 70 grams of protein in a day urgh x