Healthy food or a balanced diet

Healthy food or a balanced diet

 Healthy food or a balanced diet

Healthy food is necessary to base oneself on the whole of the eating habits of a person. Food alone has no direct impact, positively or negatively, on an individual's health. Exceptional, second-hand, and everyday foods healthy food, no food is forbidden. Thus, in addition to counting foods rich in nutrients (ex: fruits, vegetables, whole grains, legumes, etc.), it can include foods with lower nutritional value (ex: hot dog sausage, fries, commercial muffin, etc.) frozen meals, etc.). The goal: to consume less nutritious foods in smaller amounts and less often, leaving more room for nutrient-rich foods. In its Vision for Healthy food, the Government of Quebec classifies foods into three groups, according to their nutritional value: Daily foods (rich in nutrients); Second-hand foods (of acceptable nutritional value); Exceptional foods (low in nutrients and high in salt, sugars, and/or fat). This classification into three categories serves only to simplify the concept. In reality, healthy food is more on a continuum from the least nutritious to the most nutritious, as shown in the image below. Here are the main factors that will vary the position of food on the scale: The cooking method; The number of ingredients used in the preparation of a dish; The quality of these ingredients. For example, although potatoes are the staple ingredient in both of these recipes, the baked version is more nutritious than French fries. Healthy food should mainly contain daily foods. Second-hand foods should be on the menu less often and exceptional foods even more rarely, without however avoiding them completely. In short, the pleasure of eating occupies an important place in healthy food habits. Eating in good company, regularly cooking meals using minimally processed ingredients, savoring every bite, and making room for exceptional foods are key concepts in healthy eating. Our foods are made up of three kinds of nutrients: proteins, fats, and carbohydrates. Our body needs these three types of inputs. Healthy Foods with a high protein intake help rebuild cells and therefore tissues in our body. So what are the 10 best foods rich in protein from animal and plant sources?

10 foods rich in protein of animal and plant origin

The importance of protein for the body 

Our body is largely made up of protein. The fabric of cells is made up of proteins. Muscles, thanks to two proteins, actin, and myosin, have contractile properties. Tendons and ligaments, bones, skin, hair, nails, are largely made up of protein, and blood albumin is also a protein. In addition, enzymes, many hormones like insulin, neurotransmitters, are also proteins. Hemoglobin, which carries oxygen in the blood, is also a protein, as are clotting factors or antibodies. Finally, foods rich in protein can be used as a source of energy. As the organism is in perpetual reconstruction, the metabolism requires a regular protein supply to be able to synthesize tissues. Proteins are made up of amino acids, and among the twenty amino acids, some so-called essential amino acids, must be provided by the diet because our body is not able to synthesize them. This leads to a distinction in the diet of complete proteins, which provide all the essential amino acids, and incomplete proteins, where certain amino acids are missing. Plants (mainly legumes and cereals, as well as vegetables) most often provide incomplete proteins, rich in fiber, while animal products (meats, cold cuts, fish and seafood, eggs, dairy products) provide complete proteins. However, by combining plant healthy foods, or by supplementing them with small amounts of animal feed, it is possible to have protein intakes of good nutritional value. Thus the combination of cereals and legumes makes it possible to provide essential amino acids, for example, foods rich in protein are rice and lentils in Indian dishes, corn, and red beans in Central America. The same goes for Cantonese rice, spaghetti with bolognese sauce, or dishes like couscous. It is considered that a daily intake of 1 gram per kilogram of body weight provides the necessary amount. However, beyond 100 kilos, the excess weight being composed mainly of fats, we do not exceed 95 grams of essential proteins per day.

Foods rich in 

protein Nowadays, in industrialized countries, people who eat traditionally, à la française, without discarding food for philosophical or religious reasons, do not have to fear deficiency and therefore do not need to be concerned about their protein intake. But those who are vegetarians, who therefore do not consume meat or fish, should pay more attention. And what's more, people who are vegans, who also do not consume dairy products or eggs, are at risk of insufficient intake of essential amino acids. They must ensure the good complementarity of their protein intake and for example, do not forget to combine cereals and legumes. Protein should also not be overused. First of all, no food only provides protein. Plant foods also provide carbohydrates in quantity, while animal products provide their quota of lipids. When we want to increase protein intake, we, therefore, increase our overall diet. Then, too much protein leads to a lot of work on the part of the kidneys and a loss of calcium in the urine, with therefore a risk of bone demineralization. These top 10 protein-rich healthy foods take into account their protein content per 100 grams of the food. We give it here on a purely anecdotal basis. Everything is related to 100 grams of food, but it is important to keep in mind the portions consumed, say realistic.

Top 10 sources of animal protein

The cheeses: sometimes containing up to 36 grams of protein per 100 grams of cheese (eg Parmesan and Emmental). High in fat and calcium, it is understood that you won't enjoy cheese as much as meat. As a result, protein intake again depends on the amounts consumed milk: 35 grams of protein are contained in 100 grams of powdered milkGame: to enrich your diet with protein, do not hesitate to include games such as hare, for example, which contains 28 grams of protein per 100 grams of meat consumed. Rich in vitamins B12 and potassium, these meats are low in fat. Crustaceans and mollusks: you will find an average of 21 grams of protein per 100 grams of shrimp, periwinkles, mussels, frogs, snails, etc.Fish: count an average of 21 grams of protein per 100 grams of fish. Tuna is one of the highest protein fish with 26 grams of protein per 100 grams. poultry: 20 grams of protein are provided per 100 grams of poultry.Meats: 18 grams of protein for 100 grams of meat. Meat that will be cooked slowly will see its protein content increase in percentage, but of course not in absolute value (example: 30 grams of protein per 100 grams of beef bourguignon).The egg: 12 grams of protein are contained in 100 grams of egg. 2 eggs equivalent to 100 grams of meat or fish.Charcuterie: Grison meat has a value of 37 grams of protein per 100 grams of quantity. White ham has a value of 21 grams of protein per 100 grams of quantity. Yogurts: rich in protein, calcium, and vitamins, they provide an average of 4 grams of protein per 100 grams of yogurt.

Top 10 Sources of Plant-Based Protein

1. Spirulina, this seaweed contains 65 grams of protein per 100 grams, twice as much as soy! Its exceptional protein content makes it an alternative to meat in many developing countries.

2. Soy provides 36 grams of protein per 100 grams, twice as much since at equal volume it contains more iron and protein than beef. Soy has a reputation for lowering cholesterol levels.

3. Hemp seeds contain 26 grams of protein in a 100-gram serving, they are rich in Omega-3, vitamin A, D, and E.

4. Pumpkin seeds are excellent with 25 grams of protein in a 100-gram serving. They provide vitamins A, B1, B2 as well as various minerals and other trace elements (iron, zinc, copper, potassium, and calcium).

5. Azuki beans, from Japan, with 25 grams of protein per 100-gram serving. They are eaten with lentils or mashed.

6. Fenugreek, its seeds are used in spices. They stimulate digestion, they are rich in fiber, they contain 23 grams of protein per 100 grams.

7. Tempeh, a food made from fermented yellow soybeans. This preparation comes from Indonesia, it looks like cheese and contains 20 grams of protein per 100 grams. 8. Chickpea is the king of legumes, with an interesting protein contribution: 19 grams of protein per 100 grams in quantity.

9. Chia seeds, native to Central America, are rich in antioxidants, fiber, potassium, and Omega 3, with a protein content of 17 grams per 100 grams of seeds.

10. Spelled is a cereal that contains 15 grams of protein per 100 grams.

The benefit of integrating protein foods into your diet

Foods rich in protein are therefore essential and humans have always, in history, sought protein foods. They make up roughly 15 to 30% of food intake, depending on the type of diet, which is fine for most. The traditional diets of practically all countries lead to sufficient and not excessive intakes of proteins of good nutritional value. There is therefore no need to hammer home this matter. Only people who eliminate animal products from their diet, and who therefore stop trusting the food traditions in vogue today in Western countries, have a slightly more complicated life, and they must ensure the right associations of food. But as a rule, vegetarians know this and take care of it by incorporating vegetable proteins to supplement their diet.LineCoaching offers you a program to lose weight effectively and without frustration.