HealthTip: Protein Portion Sizes

A large percentage of Canadians consume more protein than the requirements of their bodies. However, it is common for some vegetarians to not consume enough. Most of us need between 1-3 servings of protein each day. Examples of one serving of protein include:

• 1/2 cup or 2.5 oz cooked fish/ poultry/ shellfish/ lean meat
• 1/2 cup low fat, low salt deli meat
• 175 ml or 3/4 cup beans/ peas/ lentils
• 175 ml or 3/4 cup tofu
• 2 eggs
• 30ml (2tbsp) peanut butter
• 60ml or 1/4 cup nuts and seeds

Lean meats along with alternatives such as beans, lentils, and tofu, are the suggested sources of protein in a healthy diet. Protein aids in tissue repair, growth, and maintenance of the body.

Many of us consume large amounts of saturated fats and cholesterol without even knowing it. As previously mentioned in my heart health posts, saturated fats and cholesterol can build up in arteries over years and cause blockages in blood flow to the heart. These blockages can then cause a heart attack.
A point to consider would be that lean meats contain less saturated fat, while plant sources of protein contain no cholesterol! So why not buy the extra lean ground beef, throw some beans into your chili, try making a lentil soup, or have some tofu in your stir fry from time to time?

For more information, take a look at Health Canada's Food Guide website: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php