Healthy Ways To Cook Fish
Healthy ways to cook fish include:
- Baking make shallow cuts along the top of the fish. Put into a greased dish and cover with foil. Flavour with herbs, lemon juice and olive oil. Bake at around 180 °C and baste frequently.
- Shallow frying dry and flour the fish. Place a small amount of oil or butter in the pan. Fry the fish at a medium heat.
- Grilling cut slashes into whole fish to help the heat penetrate the flesh. Place fish on a preheated grill. Baste frequently.
- Poaching not suitable for flaky varieties. Place fish in gently simmering stock. Whole fish should be placed in a pan of cold stock, which is then slowly brought up to a gentle simmer.
- Steaming put fish in a steamer or on a plate over a saucepan containing gently boiling water. Cover.
Can Chicken Increase Creatinine
High Creatinine Diet Eating large amounts of protein, such as meat, fish, chicken, eggs, cheese, milk and yogurt can affect creatinine buildup, says Beaumont Hospital Kidney Centre. Therefore, those with high creatinine should seek dietary advice on how much protein to consume as too much protein can be detrimental.
The Food Processing Spectrum
Food processing plays a significant role in food security and food safety. Much of the food we consume on daily basis has undergone some kind of processing. There are different levels of processing such as cooking, fermenting, refining, and preserving. Processing in itself isnt bad but its the method of food processing that is the key in determining the overall quality and healthfulness of the food.
When considering processed foods there is a food processing spectrum. Ranging from unprocessed food to ultra-processed food. Foods that are unprocessed or minimally processed provide the greatest health benefits. Therefore, it is advised to include nutrient-dense, minimally processed foods in your diet. However, some packaged foods are processed but still provide plenty of health benefits.
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Nuts And Heart Disease Risk
Including nuts as part of your diet has been linked with a lower risk of heart disease. Although high in fats, nuts are good sources of healthy fats , and are low in saturated fats.
This combination of good fats, makes nuts heart healthy they help to reduce low density lipoprotein cholesterol, in the body.
LDL cholesterol can add to the build-up of plaque in your arteries, which can increase your risk of coronary heart disease.
Nuts also help to maintain healthy blood vessels and blood pressure , and reduce inflammation in the body as they are high in antioxidants.
Cow And Goat Milk Whey
About 20 percent of the protein in cow’s milk is from whey. Compared to whey protein, cow’s milk seems to be similarly effective in stimulating muscle growth when taken post-workout.
A study in an October 2015 issue of Nutrients showed that ingestion of 20 grams of whey protein and milk protein activated muscle protein synthesis in middle-aged men following a workout. The effects were remarkably the same.
The researchers were surprised by the results because whey protein supposedly has a speedier rate of digestion and greater leucine availability. Leucine is an amino acid particularly important for muscle stimulation and growth.
However, research that was published in Nutrients just a year later, in June 2016, found that ingestion of whey protein induced the fastest occurrence of muscle protein synthesis. Milk protein, they found, had an intermediate effect, and casein was shown to have the slowest effect. All three were superior to soy protein when used after exercise.
Goat milk contains proteins similar to that in cow’s milk, including whey and casein.
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Foods From Animal Source
In the following table we indicate the quantity of protein per 100 grams of foods from animal source:
Animal protein per 100 g
Skinless salmon, fresh and raw
Protein intake after physical activity is important as it helps to prevent lesions and helps muscle recovery and growth.
Why Cottage Cheese Is Super Healthy And Nutritious
Cottage cheese is a low calorie cheese with a mild flavor.
Its popularity has grown in the last few decades, and its often recommended as part of a healthy diet.
Cottage cheese is not only high in protein but also essential nutrients.
For these reasons, its widely used by athletes and in weight loss plans.
This article explains why cottage cheese is so good for you and includes ways to incorporate it into your diet.
Cottage cheese is soft, white, and creamy. Its considered a fresh cheese, so it does not undergo an aging or ripening process to develop flavor.
As a result, it has a very mild flavor compared with aged cheeses.
Cottage cheese is made from the curds of various levels of pasteurized cows milk, including nonfat, reduced fat, or regular milk.
Its also offered in different curd sizes, usually small, medium, or large.
Moreover, its available in creamed, whipped, lactose-free, reduced sodium, or sodium-free varieties.
You can enjoy this versatile cheese by itself or as an ingredient in recipes.
Cottage cheese is a soft, white cheese with a mild flavor. Its a fresh cheese offered with different milk fat levels and curd sizes.
The nutritional profile of cottage cheese varies depending on the level of milk fat used and amount of sodium added.
One cup of low fat cottage cheese provides the following (
It also has decent amounts of vitamin B6, choline, zinc, and copper.
Notably, protein accounts for over 70% of the calories in cottage cheese.
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Nuts Can Trigger Allergic Reactions
Unlike many other allergies where children seem to grow out of it, peanut allergies tend to persist into adulthood.
There is no cure for allergies, so if you or your child have a nut or seed allergy, avoid nuts, seeds and foods containing them until you have seen a doctor who specialises in food allergies . They will conduct medically supervised food tests to find out which nuts or seeds you may be allergic to.
Nuts and seeds should be introduced to infants in the form of butters or pastes, to prevent choking. Do not give whole nuts to your child until they are 3 years.
Fruit And Vegetable Serving Suggestions For Your Familys Health
Vegetables and fruit are a handy snack food and are easily carried to work or school. Include them in everyones meals and snacks for a healthy, well-balanced diet. Some suggestions include:
- Keep snack-size fruit and vegetable portions easily accessible in your fridge.
- Keep fresh fruit on the bench or table.
- Add fruit and vegetables to your favourite family recipes or as additions to your usual menus.
- Use the colour and texture of a variety of fruit and vegetables to add interest to your meals.
- Think up new ways to serve fruits and vegetables.
Some simple ways to serve fruits and vegetables include:
- fruit and vegetable salads
- vegetable soups
- snack pack, stewed or canned fruits or dried fruits.
Limit fruit juice, as it does not contain the same amount of nutrients as fresh fruit. It also contains a lot of sugars. These sugars are not necessarily good for your health, even though they are natural. Instead, have a drink of water and a serve of fruit.
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What Makes Processed Foods Unhealthy
Ingredients such as salt, sugar, and fat are sometimes added to foods while processing to preserve them, improve flavor or enhance shelf-life. The increased amounts of these ingredients in foods make processed foods unhealthy. Which eventually leads to an increase in the prevalence of chronic diseases like heart disease, diabetes, and obesity.
Fruit And Vegetables And Protection Against Diseases
Vegetables and fruit contain phytochemicals, or plant chemicals. These biologically active substances can help to protect you from some diseases. Scientific research shows that if you regularly eat lots of fruit and vegetables, you have a lower risk of:
- Heart disease when fruits and vegetables are eaten as food, not taken as supplements
- Cancer some forms of cancer, later in life
- High blood pressure .
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What Is A High Protein Diet
Eating a healthy and balanced diet will help you to look and feel your best, as well as supporting your bodys natural functions. A diet high in protein will help your body to grow and repair itself, from skin to your blood. Eating foods high in protein are especially important if you are trying to gain muscle or tone the muscles you have.
High protein foods also increase your feeling of fullness after eating, helping to reduce hunger pangs. One way to make sure you are eating enough protein is to layout a diet plan for you to follow, as well as helping you to feel inspired in the kitchen. Creating a diet plan will help you to add more protein into your meals as well as making sure that youre eating your five-a-day. A diet plan can also help you to plan your shopping trips as well as stock up on your store cupboard essentials.
Cottage Cheese And Muscle Gain
Cottage cheese is popular among athletes and people who exercise.
Because of its high protein content, its a great food to incorporate into your diet if youre looking to build muscle mass.
When combined with resistance training, a diet including high protein foods can help you increase muscle mass .
Also, the proteins in cottage cheese are particularly effective at helping you build muscle.
Casein accounts for 80% of its protein content and is slowly absorbed. Its just as effective as whey protein at building muscle and even better at inhibiting muscle breakdown due to its slower absorption (
Cottage cheese can help reduce the risk of developing insulin resistance and heart disease. It can also help improve bone health and provide antioxidant protection.
Cottage cheeses mild flavor and soft texture make it easy to include in your meals and recipes.
Here are some creative ways to eat cottage cheese:
Cottage cheese is a dairy product, which can cause problems for some people.
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Fish Is Rich In Omega
To reduce your risk of heart disease and stroke, the National Heart Foundation recommends 250-500mg per day of long-chain omega-3 fatty acids. This can be achieved by eating a combination of foods from each of the five major food groups every day which includes 2 to 3 serves of fish every week and omega-3 enriched food or drinks .
Protein Shakes Powders And Supplements
Protein shakes, powders and supplements are unnecessary for most Australians health needs. According to the most recent national nutrition survey, 99% of Australians get enough protein through the food they eat.
Any protein you eat on top of what your body needs will either be excreted from your body as waste, or stored as weight gain.
The best way for you to get the protein you need is to eat a wide variety of protein-rich foods as outlined in the Australian Dietary Guidelines, as part of a balanced diet. But if you are still interested in using protein shakes, powders and supplements, talk to your doctor.
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How Do I Get More Creatine
How to increase creatinine levels. Gentle exercise to increase muscle mass, or increasing creatine intake in the diet may help, particularly for those on a vegetarian diet who may not be eating enough protein. For people who do high-intensity exercise, creatine as a dietary supplement is generally considered safe.
How Sprouting Decreases Antinutrients
Sprouted grains also have lower numbers of antinutrients.
While phytic acid has some antioxidant benefits, when present in higher amounts it can bind minerals such as zinc, calcium, magnesium, and iron and prevent them from being absorbed. Sprouting modestly reduces phytic acid content .
Enzyme inhibitors are also present in seeds. They protect the seeds from spontaneously germinating but may also make the nutrients found in the seeds harder to access. Sprouting deactivates some enzyme inhibitors .
Another benefit of sprouting is that it reduces the amount of gluten, a protein found in wheat, spelt, rye, and barley. Many people have gluten-related disorders and therefore must avoid consuming gluten .
As a result of the reduction in antinutrients, Ezekiel bread may provide better nutrient bioavailability, or absorption, than bread made from grains that have not sprouted.
Sprouting increases nutrient levels and availability in grains and seeds. Sprouting also decreases the levels of some antinutrients that can reduce the absorption of nutrients from grains and seeds.
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Cooking Times For Fresh Fish
To estimate the cooking time of a fresh piece of fish, measure the meat at its thickest part. Suggested cooking times include:
- One cm thick bake for 3 minutes, shallow fry for 4 minutes, grill for 5 minutes, poach for 8 minutes, steam for 3 minutes.
- Two cm thick bake for 11 minutes, shallow fry for 7 minutes, grill for 6 minutes, poach for 10 minutes, steam for 7 minutes.
- Three cm thick bake for 15 minutes, shallow fry for 10 minutes, grill for 9 minutes, poach for 12 minutes, steam for 11 minutes.
- Four cm thick bake for 20 minutes, shallow fry for 13 minutes, grill for 11 minutes, poach for 13 minutes, steam for 14 minutes.
Read Food Labels For Traces Of Nuts And Seeds
Always read food labels to check nuts and seeds are not present.
Beware of products that may contain traces of nuts and/or seeds. Cross-contamination can occur during manufacturing when products without nuts and seeds are made in the same facility or on the same equipment as those containing nuts and seeds.
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High Protein Low Carb Food
Low carbohydrate, high protein diets limit carbohydrate ingestion, including bread, while encouraging greater protein intake, such as fatty proteins.
For example, a study assessed the impact of a diet with a high-protein intake on obesity among young men. The study showed that the diet could decrease weight by 7 lean pounds in only 3 months.
Getting More Protein Into Your Day Naturally
If youre looking for ways to get more protein into your diet, here are some suggestions:
- Try a peanut butter sandwich. Remember to use natural peanut butter with no added salt, sugar or other fillers.
- Low-fat cottage or ricotta cheese is high in protein and can go in your scrambled eggs, casserole, mashed potato or pasta dish. Or spread it on your toast in the morning.
- Nuts and seeds are fantastic in salads, with vegetables and served on top of curries. Try toasting some pine nuts or flaked almonds and putting them in your green salad.
- Beans are great in soups, casseroles, and pasta sauces. Try tipping a drained can of cannellini beans into your favourite vegetable soup recipe or casserole.
- A plate of hummus and freshly cut vegetable sticks as a snack or hummus spread on your sandwich will give you easy extra protein at lunchtime.
- Greek yoghurt is a protein rich food that you can use throughout the day. Add some on your favourite breakfast cereal, put a spoonful on top of a bowl of pumpkin soup or serve it as dessert with some fresh fruit.
- Eggs are a versatile and easy option that can be enjoyed on their own or mixed in a variety of dishes.
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How Much Protein Do You Need
The recommended daily intake of protein is between 46-63 grams for most adults, with pregnant and lactating women needing up to 65 grams per day. The Daily Value for protein is set at 50 grams per day , which is an average that works for most people. Athletes or other people looking to build muscle mass may want to consume more protein.
High protein foods include lean chicken, lean pork, fish, lean beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs.
Below is a list of healthy protein foods sorted by common serving size, use the protein nutrient ranking to sort by 100 gram or 200 calorie serving sizes. For more information, see the lists of vegetarian protein, high protein fruits, and high protein vegetables.
Recommended Daily Serving Of Nuts
recommend 30 grams of nuts on most days of the week for adults.
One serving quals approximately 30 grams or 1/3 of a cup .
Since all nuts have a similar nutrient content, a wide variety of nuts can be included as part of a healthy diet. This equal to about:
- 30 almonds
- 10 whole walnuts or 20 walnut halves
- a small handful of peanuts or mixed nuts.
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Know Your Total Calorie Goals
Eating more protein is thought to support weight loss, muscle gain, and improved health a number of different ways, but if you arent eating the right amount of calories protein intake isnt going to make much difference.
In other words, the first step in evaluating your food choices is calorie content. Learn how many calories you need to eat each day and then find foods that help you hit that goal consistently.
The easiest way to determine if a meal or snack is the right calorie fit is to plan out your day in advance. This is much easier than it sounds.
Take your total calorie needs and divide by the typical number of meals you have each day. If you need 2000 calories and eat three times a day, youd need roughly ~600 calories per meal with 200 calories to spare. Then use any remaining calories to account for snacks and wiggle room as needed.
Then use this amount to judge whether or not that high protein food is actually benefiting your overall diet.