Good Lifestyle

Where is the beef? Here, in many regimes u.s. The average American male eats 4.8 ounces of meat every day, while the typical American female consumes 3.1 ounces a day, according to theNational Institute of American Meat. By the lastDietary guidelines for Americans, we should consume26 ounces of meat every weekas part of a healthy diet of 2,000 calories, which works to3.7 ounces of meat a day.

It is important to remember however thatYour personal protein needs may vary. A lot.

"Weight and activity level plays an important role in your protein needs," saysRania Batalyneh, MPH, owner ofEssential nutrition for you and author ofThe only diet. "A very active person with great muscle mass requires moreProtein per day a relatively sedentary person. As a starting point, the food reference consumption - the amount needed to prevent deficiency - is equivalent to56 grams of protein per day for medium sedentary man and 46 grams of protein per day for medium sedentary woman. "

It is also important to remember that all proteins should not come from animal sources. While animal feeds are a good source of protein, there are manySources of vegetarian proteins which are high in protein. In fact, it's better if you mix things. Especially if you have trouble controlling your cholesterol since animal feed are the only ones to contain. (Eg if you fall into this camp, thatHigh cholesterol diet plan could help.)

"The balance is very important when it comes to our diet, then should consider enjoying a meal containingPlant-based proteins like beans or nuts, daily or at least a few times a week. You will get a boost of fibers and antioxidants and eating too much food, including animal protein, can result in an increase in your caloric consumption that can cause weight gain, "says Batalyneh.

Why is meat such a good source of protein?

All protein sources are constructed with a mixture of amino acids, which are released in the bloodstream and used in the body after eating them. They are mixed and matched in various proteins based on what your body needs at that time, either to rebuild muscle after a workout or create antibodies to strengthen your immune system, says Batalyneh.

Although 20 amino acids exist, nine are considered "essential", which means we have to eat them to use them. (The other 11 the body can do.)

"Unlike most plant proteins, we know that animal proteins are" complete ", which means that they contain all the essential amino acids necessary for anabolic growth," saysRachel FineRD, a certified dietitian and owner of the nutrition nutrition nutrition firm in New York.

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Some vegetable proteins are lower in methionine amino acids, lysine and tryptophan, says Batalyneh.

"By eating a variety of sources of animal or plant proteins - you can make sure to eat enough protein and, by extension, to receive the nine essential amino acids," she says.

Animal protein also tends to be higher in several micronutrients, including vitamin B12, vitamin D,OMEGA-3 fatty acids, iron and zinc.

How much meat is healthy to eat?

Glue 3 to 4 ounces a day, on average and aim to integrate some non-meat meals. Whenever possible, stick to less transformed meats (the direction of the management ofdeli, Hot Dogs and Bacon) Limit your sodium consumption and other potentiallyInflammatory compounds.

What meat has the most protein?

Below, we list the12 types of the highest protein meat to consider adding to your menu ranked among the highest to the highest content of the lowest protein(in gross parts of the amount of meat indicated). Some are more unique cuts, so if you have trouble finding them to your butcher or local supermarket, you could have an online chance to meat providers such asMarket,Snake River Farms, WhereFarmFoods.

1. Turkey's chest

Protein, by 4 ounces: 26.7 grams

Do not book this choice of poultry for Thanksgiving alone. Loaded lean protein, Turkey is one of the healthiest meat you can buy - not just because it's a good source of protein. It is also because it is extremely low in bold-only 1.5 grams by 4 ounces, which made it a good for youlean protein. Turkey can be the star of your sandwich, your salad or your night attendance (just add vegetables and a glass of wine each).

2. Steak Bison

Protein, by 4 ounces: 26.4 grams

Drop in grease that beef, typical bison steak has 25% less calories than cow counterparts. It can be cooked and used in the same way, but therefore plan to draw it in acast ironor throw it on the grill.

3. Steak Elk

Protein, by 4 ounces: 26 grams

Elk Steak has abouthalf (!) As many calories as beef since it is much lower in fat. To keep it tender and juicy, aim to cook a slightly shorter time than your beef steak go beef. Try to grill it for 3 to 4 minutes by side.

4. Steak EMU

Protein, by 4 ounces: 25.3 grams

Slightly higher in proteins, iron and vitamin C that beef, Emu is a star of the muscular building. Mariner for 12 to 24 hours to infuse each oce with the flavor, then grill tasty results.

5. Beef steak

Protein, by 4 ounces: 25.1 grams

Filet in Ribeye, there is a good amount of high quality protein in beef. Recently, the heads of Steak Pro in theReverse Sear (And we are also!). Roast to the oven up almost at your preferred cooking level, then Searez in a hot pan with a butter tape to mark a nice caramelized outdoor.

6. ostrich steak

Protein, by 4 ounces: 24.7 grams

Low in saturated fats that beef, this choice of single protein is better served rare average. To trymarinching For 12 to 24 hours, then grill for about 6 minutes per side (or until the meat reaches an internal temperature of 145 ° F for a rare way).

7. Rabbit

Protein, by 4 ounces: 24.7 grams

Hop it and pick up a part of this lean protein on your next supermarket. It works well slowed down, cooked at pressure or braised, because the meat can deceive you from the hard side.

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8. Bonon on the ground

Protein, by 4 ounces: 24.5 grams

Found: An upgrade for your next burger night! Try Bison instead of beef for a little more protein, half of the saturated grease, as well as a more iron index. Use it instead of beef in your favorite burger, meat meat or yourRecipe of meatballs.

9. Veneason steak

Protein, by 4 ounces: 24.3 grams

With nearly half (yes, really!) Calories and a fifth of beef fat, venison is part of red meats. (Psst ... This can come from antelope or deer to the quality of "venison".) With its low level of fat, this red meat is better grilled or burned. Cook at an internal temperature of about 135 ° F.

10. Chicken breast

Protein, by 4 ounces: 23.6 grams

AmericaMost consumed protein source is among the highest protein with a little less than 24 grams of chicken protein by 4 ounce server. You know what to do:Simmer in a slow cooker, Grill it for sandwiches or cook for a super simplePanoramic dinner.

11. Goat steak

Protein, by 4 ounces: 23.4 grams

Search for a unique source of high quality protein? The goat has covered you: it ranks among the meat of the highest protein and tastes similar to the lamb. Grill at 145 ° F for the best results, the most succulent, the results.

12. Beef liver

Protein, by 4 ounces: 23 grams

Grandmother knew what she did when she recommended the liver and onions. The beef liver is remarkably high in vitamin A, vitamin B12 and also offers solid protein power supply. Rinse well, soak it in milk in the refrigerator for 30 minutes, then Seaz in a saucepan of Caramelized onions .