Nutrition Guidance - Week 1
PROTEIN
LEARN MORE ABOUT PROTEIN
By David Heber, M.D., Ph.D., F.A.C.P., F.A.C.N.
Director of the UCLA Center for Human Nutrition
A necessity for every body
Protein is an important component of every cell in the body. It is an organic compound, composed of 22 amino acids, otherwise known as the building blocks of life. Protein is stored in muscles and organs and the body utilises it to build and repair tissues, as well as for the production of enzymes and hormones. Proteins also make it possible for blood to carry oxygen throughout the body. Along with fat and carbohydrates, protein is a “macronutrient,” meaning the body needs relatively large amounts of it. The Institute of Medicine of the National Academy of Sciences has concluded that our daily protein requirements should be 10% to 35% of our total caloric intake, with men needing slightly more than women. A lack of protein can cause loss of muscle mass, decreased immunity, as well as weakening of the heart and respiratory system.
How protein affects your weight
The widespread popularity of high-protein diets is due in large part to their ability to help manage hunger. When protein is absorbed, it sends a signal to the brain to decrease your hunger. Another benefit of protein is that it raises your resting metabolism by maintaining muscle mass. As we age, muscle mass decreases without exercise, so staying fit is a key to burning fat by keeping your metabolism high. Protein also leads to a much less rapid rise and fall of blood sugar and insulin, so you avoid the “sugar highs and lows” after eating sweets without adequate protein.
Certain foods, however, provide a healthier resource for protein than others.
Consider the source
A common source of protein is found in: lean meats, poultry & fish as we all know, however...
You can also obtain healthy sources of protein without high levels of saturated fat. For example from soybeans, nuts and whole grains. They also offer plenty of healthy fibre and micronutrients.
If you’re looking for yet another great way to obtain healthy protein, vegetable sources of protein found in Herbalife’s Formula 1, are high-quality and have lower calorie levels with virtually no added fat.
Herbalife® products personalise your daily protein intake to match your body’s needs. With a variety of shakes and snacks, the Herbalife® programme helps you build or maintain lean muscle while providing healthy weight management support.
Now that you’ve increased your knowledge of protein, you can effectively enhance your diet and allow good health to take shape.
Protein Content in Food (Approx. grams )
TAKE CONTROL OF YOUR PROTEIN INTAKE
Importance of Breakfast:
A Healthy Breakfast is the key to maintaining your weight loss, good vitality throughout the day and anti-aging.
It's better for your health (and your weight) to eat breakfast than to skip it. And it's definitely better to eat a healthy breakfast, high in fibers and nutrients, than one full of refined grains, sugar, salt, and/or saturated fat. But what if you're fresh out of healthy breakfast ideas?
One quick tip I use to keep my breakfast balanced is to "strive for five." That means try to include at least 5 grams of fiber and 5 grams of protein in every breakfast.
Director of the UCLA Center for Human Nutrition
A necessity for every body
Protein is an important component of every cell in the body. It is an organic compound, composed of 22 amino acids, otherwise known as the building blocks of life. Protein is stored in muscles and organs and the body utilises it to build and repair tissues, as well as for the production of enzymes and hormones. Proteins also make it possible for blood to carry oxygen throughout the body. Along with fat and carbohydrates, protein is a “macronutrient,” meaning the body needs relatively large amounts of it. The Institute of Medicine of the National Academy of Sciences has concluded that our daily protein requirements should be 10% to 35% of our total caloric intake, with men needing slightly more than women. A lack of protein can cause loss of muscle mass, decreased immunity, as well as weakening of the heart and respiratory system.
How protein affects your weight
The widespread popularity of high-protein diets is due in large part to their ability to help manage hunger. When protein is absorbed, it sends a signal to the brain to decrease your hunger. Another benefit of protein is that it raises your resting metabolism by maintaining muscle mass. As we age, muscle mass decreases without exercise, so staying fit is a key to burning fat by keeping your metabolism high. Protein also leads to a much less rapid rise and fall of blood sugar and insulin, so you avoid the “sugar highs and lows” after eating sweets without adequate protein.
Certain foods, however, provide a healthier resource for protein than others.
Consider the source
A common source of protein is found in: lean meats, poultry & fish as we all know, however...
You can also obtain healthy sources of protein without high levels of saturated fat. For example from soybeans, nuts and whole grains. They also offer plenty of healthy fibre and micronutrients.
If you’re looking for yet another great way to obtain healthy protein, vegetable sources of protein found in Herbalife’s Formula 1, are high-quality and have lower calorie levels with virtually no added fat.
Herbalife® products personalise your daily protein intake to match your body’s needs. With a variety of shakes and snacks, the Herbalife® programme helps you build or maintain lean muscle while providing healthy weight management support.
Now that you’ve increased your knowledge of protein, you can effectively enhance your diet and allow good health to take shape.
Protein Content in Food (Approx. grams )
- Dairy Products
- Non fat Cottage Cheese 1/2 C - 14 grams
- Milk, 1 C - 8 grams
- Cheddar/Swiss, 29g - 7 grams
- Yoghurt, 1 C - 7 grams
- Meats
- Turkey Breast, 85g - 25 grams
- Chicken, 85g - 25
- Chicken (Water Pack) 85g - 18 grams
- Pork, 85g - 21 grams
- Beef, 85g - 20 grams
- Lean Red Meat, 85g (Cooked weight) - 25 grams
- Egg (1) - 6 grams
- Egg Whites (7) - 25 grams
- Fish
- Snapper, etc 100g - 26 grams
- Salmon, 85g -17 grams
- Tuna (Water Pack) 85g -15 grams
- Prawns, Crabmeat, Crayfish 114g- 22-24 grams
- Nuts
- Walnuts, 1/4 C - 6 grams
- Peanut Butter, 1 tbsp. - 4 grams
- Beans
- Navy, Kidney, Pinto Beans, 1/2 C - 7 grams
- Tofu (firm) 1/2 C - 20 grams
- Lentils 1/2 C Cooked - 9 grams
- Black Beans 1/2 C Cooked -15 grams
- Herbalife Foods
- Shake w/ water - 9 grams
- Shake w/ soymilk -17 grams
- Shake w/soy milk & 2 x HBL Protein Powder - 27 grams
- Protein Powder (1 x dssp) - 5 grams
- Protein Snack Bars - 10 grams
TAKE CONTROL OF YOUR PROTEIN INTAKE
- Herbalife Personalised Protein Powder
- 5 grams per serving
- Increased appetite control
- Faster muscle mass recovery
- Faster Inch loss!
Importance of Breakfast:
A Healthy Breakfast is the key to maintaining your weight loss, good vitality throughout the day and anti-aging.
It's better for your health (and your weight) to eat breakfast than to skip it. And it's definitely better to eat a healthy breakfast, high in fibers and nutrients, than one full of refined grains, sugar, salt, and/or saturated fat. But what if you're fresh out of healthy breakfast ideas?
One quick tip I use to keep my breakfast balanced is to "strive for five." That means try to include at least 5 grams of fiber and 5 grams of protein in every breakfast.
HERBALIFE NUTRITIONAL OPTIONS
