Health Tips

By Bob Perry

Protein pointers from the Trucker Trainer

Pick a protein
Protein is the building block of every cell in your body, and should be the foundation of every meal. Protein comes in all shapes, sizes and flavors. Chicken, turkey, lean cuts of meat, cheese, fish, eggs, beans, nuts, cottage cheese and tofu.
     A common complaint among those making lifestyle changes is they are always hungry. Eating a low-fat menu can leave you wanting more, but you don't have to eat the kitchen sink or return to your old habits to feel satisfied. By including a little lean protein with each meal you can feel full longer.

Why add protein?

Protein takes longer for your body to digest so it stays with you longer (much like whole grains.) It can help you stick to a low fat diet and in turn help you to lose weight; without losing your mind.

Sources of protein

The key is to look for lean protein to add to your meals. A ribeye at a steakhouse is not going to make the cut. Choose lean beef (such as ground sirloin), white-meat chicken and turkey, fish fillets, nuts, cottage cheese, eggs or egg substitutes, turkey bacon and sausages, reduced fat cheese and reduced fat cottage cheese or a small amount of peanut butter. Another source of protein is the commercial protein bars and shakes. They are great for meals on the run.

How much protein is enough?

Contrary to what the Atkins Diet presents, all it takes is a handful of protein at each meal to curb hunger. The Atkins Diet may be successful for a short period of time because it does make you feel full to eat a lot of protein; however, it isn't a healthy long-term plan.
When eating lean meats, consider that your balled up fist is equal to a portion size. A portion of cheese can be an individual stick of string cheese or chunks the size of a pair of dice. Healthy nuts should be limited to a handful per day and peanut butter should be limited to a large tablespoon a day.

Best protein tip

Start your day with a healthy dose of protein. Eggs and oatmeal or a protein drink will kick your metabolism in gear and give you the energy to start the day.
     “We Can Do This!”

Bob Perry, The Trucker Trainer
President
Roadside Medical Clinic