Do You Share This Nutrition Goal with Me?

salad-1804441_640

Veggie Life

My workout routine is pretty solid at this point so one of my new goals is to work on my nutrition and eating habits. Don’t get me wrong, I don’t sit around eating chips, donuts and candy bars and then expect to work it off on my next run. I eat pretty healthy about 80% of the time but there’s always room for improvement. I don’t like the idea of tracking my macro nutrients or calories very closely. Maybe that’s my problem! I find that to be a pain in the ass but I am aware of what I’m eating and I don’t eat mindlessly.

One of my nutrition goals is to reduce and possibly eliminate my red meat consumption for a variety of health reasons. I already don’t eat much of it because I simply don’t like the taste of it. I know, it’s crazy but a big juicy grilled steak as the ultimate meal just doesn’t appeal to me at all. However, I am aware that reducing my meat consumption means I need to get protein in other ways and lots of foods have protein, not just steaks and hamburgers. I do eat eggs and dairy and minimal chicken and seafood so that helps.

A general guideline is 46g of protein per day for the average woman. This is the recommended dietary allowance set by the USDA but keep in mind that it is a very general guideline. Everybody is different and most active women will need more protein than that per day. If you want to get detailed and track your exact protein intake, the formula to figure out what YOU need is:

Your weight divided by 2.2 then multiply that by .8 for not very active, 1.3 for active or pregnant, 1.8 for extremely active (ex. Training for a marathon).

If you choose to track these kinds of details, please keep in mind that it is all an inexact science and should be viewed as guidelines only and not absolutes. Make adjustments based on your personal goals and how you feel.

There are 20 different amino acids provided by protein sources. Nine are essential meaning we have to eat them because our body can’t make them. It has often been thought that plant-based proteins had to be combined in very specific ways in order to get complete proteins and ensure adequate intake of these essential amino acids. However, current research indicates that it is NOT necessary to combine plant based proteins at every meal. It’s enough to simply get all the amino acids over the course of the day or a couple days.

Ok, enough with the boring stats….

Here are some of my favorite plant based proteins. Let me know in the comments if you have some favorites I can add to my list. I’m always looking for new options.quinoa-1822176_640

Quinoa – This grain can be used very similarly to rice. I often fix it with some roasted vegetables or black beans and corn with a little taco seasoning.
rice-1600219_640

Rice and beans – Black beans or lentils and your seasoning of choice.

mediterranean-1759337_640

 

Hummus and pita chips or veggies – This is one of my all-time favorite snacks.

peanut-butter-350099_640

Nuts and nut butters – Almonds are another one of my all-time favorite snacks along with almond butter.

chia-seed-699962_640

Chia seeds – I mix these in my smoothies.

 

vegetables-852990_640

Green peas – These don’t have to be the mushy, overcooked side dish from your youth. Toss fresh or frozen peas into a salad or purée into a hummus with a little garlic, lemon juice, salt and pepper.

spinach-1427360_640

Spinach – I make all my salads with baby spinach and I also blend it into my smoothies.

appetite-1238251_640

Broccoli – Steamed or fresh in a salad.

 

seed-1716_640

Sesame, sunflower and pumpkin seeds – Blended into smoothies or sprinkled on salads.

 

Happy Exercising (and eating!)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s