Making eating correctly a Lifestyle Part 2 - Eating complete, lean protein every meal
I write this series not to show what a clever nutritionist I am. Rather to share some pointers from a local (asian, singaporean) position. Part 1 is HERE. This is part 2.
Of all the 7 habits, this one may be one of the hardest in our context. Our asian diet is rich in nutritionless starches and lacking in protein. Protein slows digestion so we dont get fat, improves recovery, revs up metabolism, keeps us feeling full and a bunch of other good stuff!
Check out the following "traditional" local foods and the accompanying protein content (for a standard serving). We are not obsessing about counting grams of protein/carbs/fat, or a about counting calories. Rather, below is just to show how little protein a typical person gets (gender does not matter. Most singaporeans don't eat enough lean protein to maximise the physical development of a 10 yr old).
Item 1 - "Wanton Mee"
Sure it may have a few (very few!) slices of pork and some trace elements of former animal parts in the dumpling but overall protein content = PUNY maybe 10grams per serving.
Item 2 - "Instant noodles"
More like "instant jiggly tummy". If you break it down, its GASP! flour + salt and artificial flavourings!
Protein content = NEXT TO NOTHING maybe (and I'm being generous... 5g of low quality protein)
Item 3 - "Fried Hor Fun (some flattish noodles)"
Sometimes there is beef or fish there depending on the recipie. But lets not kid ourselves to think that there is alot of meat! Most of the dish is flour flattened into the shape of a flat noodle...I'm not impressed. Protein content = Slightly more than puny but far less than necessary.
Item 4 - "Roti Prata"
Whenever we fry flour it becomes yummy! But it also stores almost instantly as TUMMY on boys or THIGHS (and butt) on girls. (it may go anywhere else but these are the common parts for each gender) This thing may have an egg in it... 1 egg (good)... lots of saturated fats and useless starches BAD BAD BAD. Protein content = PUNY... less than 10g even with the egg.
Item 5 - "Fried Rice"
Just like prata, when we fry stuff it becomes yummy. Just like hor fun, we sprinkle some teeny weenie bits of meat and vegetables in more for taste and texture rather than nutrition. Depending on the recipie....Protein content = Slightly more than puny but far less than necessary.
Oh no... so how? Here is what I always have with me to ensure that I meet the habit of eating good healthy protein with each meal.
1. Dried meat, beef jerky is good.
2. Protein powder of some kind - if you count its protein content (grams of protein/dollar), its cheaper than alot of meats. go to a GNC or whatever store near by and calculate.
3. Eat at the economy rice stalls and choose meats that you KNOW were good animal parts recently. Saussage was maybe an animal ear or tail... not what we are looking for.
4. Cook for myself. Its cheap too! At this time 1kg of frozen chicken breasts is about $4 to $5. And its a fairly rare and rather impressive skill as well!
5. For non-meat good protein sources - Diary (if you are not allergic) I mean things like cheese not ICE CREAM!. Im also open to suggestions here! Tag or comment if you have good ones that we should know about!
posted by Coach Jonathan Wong @ 5/19/2006 09:30:00 PM
Comments: 1
