Protein

Protein is an important building block for hair, nails, bones, and muscle. It also plays a heavy role in cell processes such as immune response, energy, cell repair and forms blood cells. Amino acids are molecules that combine to form proteins. For the most part the body will produce most of the amino acids it needs if we consume a healthy diet. Essential amino acids are the ones the body can’t produce but we can consume these through our diet. How much protein we need is dependent on age, sex, activity levels and overall health. There is a lot of conflicting information about how much to eat but the USDA has a good calculator if you want to break down a daily nutrient amount.

Labels: No matter what you are eating you should know some key things about labels. Natural/All Natural are not regulated terms by the government. Essentially means nothing. Certified Humanemeans they meet the standards of Humane Farm Animal Care, a non-profit that is dedicated to ensuring that animals raised for food are never caged and have adequate space to move around freely. Free Range means the animal has access to the outdoors. It is not an indication of being antibiotic or hormone free. USDA Organic requires there are no antibiotics, fed 100% organic feed, and given access to outdoor space. No hormones is interesting. It’s been illegal to add hormones to poultry and pork since the 1950’s so putting this on the label is just marketing and has nothing to do with antibiotics or preservatives being utilized. Please know that certain steroid hormones are permissible in red meat.

Let’s talk about the choices of protein. There are many ways to consume your daily intake whether you are vegetarian or an animal protein eater, but let’s look at animal protein for now.

Chicken: Chicken is a lean protein with about 25g of protein in just 4oz. It contains the amino acid tryptophan which has been linked to increased levels of serotonin (the happy hormone), and melatonin. Sounds great right? That depends on which chicken you choose to consume. What does this mean? A typical farm raised chicken is grown with the typical feed of corn, soybeans, and bakery meal. Organic, pasture/free range chickens are fed certified organic feed free from animal by products, antibiotics, or genetically engineered grains. The quality of the chicken is in the feed and living conditions. 

Beef: Just 3 oz of beef contains approximately 21g of protein and is a good source of iron and zinc. Be aware that usage of growth hormones is permitted in beef to raise cattle with fewer natural resources (land and water). Organic and grass-fed beef means the animals are not given antibiotics or growth hormones. Grass fed cattle consume grass and forages throughout their lives.

Fish: Fish is typically lean and a great source of protein and vitamins. The real choice is farm raised or wild caught. Let’s compare some of the differences. Wild caught fish have a diverse diet (plankton, algae, plant parts) and some would say also has better flavor as a result. Farm raised fish tend to have higher Omega 3 due to the fortified feed but also tend to have higher contaminants due to poor farming conditions. Mercury is found in both. It is common for farm raised fish that’s imported from out the U.S. to have high antibiotic use, so be sure to look for labels that tell where the fish came from. Frozen seafood has 2 labels, 1 where the product was packaged, and 1 where it was caught or farmed. 

Below is a general guideline to protein content for common fish selections. This is not all inclusive of other vitamin content, but I like health.com as a resource for nutritional content.

Canned Tuna: 27g protein **typically high in sodium

Sockeye Salmon: 22g (4.7g fat) 3oz **claims to be a reduce inflammation

Tilapia: 22g protein (2.3g fat) **not as high in Omega 3 as some other choices

Snapper: 22g protein (1.5g fat) 3oz **high B12 content

Mahi Mahi: 20g protein (.8g fat) 3oz