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with pregnant and lactating women needing up to 72 grams of protein per day. A 3-ounce portion of meat, poultry or fish is about the size of the palm of your hand or a deck of cards. However, soy offers nutrients meat lacks, and vice versa. Nutrition Reviews: Vegetarian Diets and Weight Status. Spinach does not contain more protein than meat. Protein in Spinach, according to the.S. If youre recovering from an injury or surgery, or exercise regularly, youll likely need additional protein. Goal, gain 2 pounds per week, gain.5 pounds per week. Lose.5 pound per week, lose 1 pound per week, lose.5 pounds per week. Athletes or other people looking to build muscle mass may also want to consume more protein.
While the fat present in meat is mainly unhealthy saturated fat, which contributes to high blood cholesterol and heart disease when eaten in excess, the majority of dietary fat in soy is heart-healthy, unsaturated fat - including essential omega-3 fatty acids. Both soy and meat proteins are high-quality, complete proteins because they contain all of the essential amino acids your body requires daily. Calories: 332 Weight: 170g (6oz) 3 Tuna 102 DV (50.8g) protein in a 6oz fillet, calories: 313 Weight: 170g (6oz) 4 Beef (Skirt Steak) 97 DV (48.7g) protein per 6oz steak, calories: 456 Weight: 170g (6oz) 5 Firm Tofu 87 DV (43.5g) protein per cup. Eggs, dairy foods and soy products contain all the essential amino acids your body requires on a daily basis. The Institute of Medicine recommends men consume 56 grams of protein, women eat 46 grams and pregnant and nursing women consume 71 grams of protein each day. Replacing saturated fat with healthier mono- or polyunsaturated fat helps reduce your chronic disease risks. However, spinach is rich in vitamins and minerals, such as vitamin K, folate, iron, vitamin A, vitamin C, potassium and magnesium. If youre at risk for high blood cholesterol or heart disease, skip high-fat meats and choose very lean cuts of meat or soy protein. In fact, a review published in a 2006 edition of Nutrition Reviews reports that vegetarian diets are associated with lower rates of disease and reduced body weights compared with non-vegetarian diets. Protein in Meat, meats are high in protein, and contain all of the essential amino acids your body needs to obtain from your diet. Furthermore, some soy proteins can actually inhibit iron absorption, according to the Office of Dietary Supplements.
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