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More protein, less fat

Alorle Posts: 196 Joined: 2001/10/07	2001/12/11, 06:22 PM When I enter my food every day on the nutrition area, I always come up way under on protein and way over on fat. How can I add more protein to my diet, without adding fat. I'd also like to keep from increasing carbs any either. They are coming in low as well, and I'd like to keep it that way so I can use this excess fat for energy instead. Thanks!
ltroisi Posts: 764 Joined: 2001/11/06	2001/12/11, 10:28 PM more chicken, tuna, turkey, egg white, cottage cheese and the never to be with out it...whey protein.
jbennett Posts: 1,558 Joined: 2001/02/28	2001/12/11, 10:46 PM Don't forget milk, especially because you're female. Sure its high in digestible protien, but you also need to be concerned with your calcium. You're still young, so get into the habit of drinking milk (or eating low-fat dairy products) regularly to avoid painful bone disorders later in life. I'm not sure how much extra protein you need per day, but a small meal consisting of a boneless, skinless chicken breast, a baked potato, and a large glass of water in addition to your regular diet ought to do the trick.
Alorle Posts: 196 Joined: 2001/10/07	2001/12/11, 11:32 PM Well, on average, I'm 50-80gms of protein short every day, and about 30-40 gms of fat over. If I eat more meat, that's just adding to my fat. I think my big problem with fats are my cheeses as I use only around 1 tablespoon of margarine or miracle whip every day. I'll eat close to 1 slice of cheese in something every day, and the rest of my fat comes in my meat. Right now, my meats are deer, boneless, skinless chicken breast, hamburger meat (chuck), eggs and tuna. There are also some fats in my cereal, milk, and bread, but I don't believe they are large amounts. Thanks for your advice!
Philia2 Posts: 4,078 Joined: 2001/10/19	2001/12/12, 03:19 AM Small amounts get big amounts Alorle, so yes it makes a difference if you start choosing your cheese and milk in a more light form... And instead of normal sliced cheese (or miracle whip) try low fat (creamy) cottage cheese. Maybe this will help you cut down the fat intake (and increase the proteins).
jbennett Posts: 1,558 Joined: 2001/02/28	2001/12/12, 06:51 PM Good advice Philia2. You can also substitute ground turkey for the ground chuck. Ground chuck is only 80% lean, whereas turkey is usually 93% lean. If you've never tried it, bite the bullet and go for it. Make a turkey burger for dinner some night and you won't even taste the difference. Its good stuff. You can also try switching to skim milk. No fat, but still has all the protein, vitamins, and minerals. Lastly, adding meat to your diet will not always increase the amount of fat in your daily diet. A 4 ounce grilled boneless skinless chicken breast has only 3-5 grams of fat and 35 grams of protein.
ltroisi Posts: 764 Joined: 2001/11/06	2001/12/12, 10:13 PM Another great lowfat protein is Fish. The best being sole, cod, haddock, halibut. I buy it frozen vacuum pac (tastes better than just frozen) TOPS and PC have good selections if you have those.I braise it in a little water with spices.
Alorle Posts: 196 Joined: 2001/10/07	2001/12/13, 02:49 PM As far as milk goes, I have to buy the whole milk for my kids and my husband, and I don't drink enough on my own to justify buying separate for myself. The light miracle whip is pretty good, so I may start buying that instead. Ground turkey is good, and cheaper than beef, but it's hard to find around here in anything but 1 pound packs (I shop 2 wks at a time for a family of 4, so I like to buy larger quantities. We do buy fish occasionally, which I bake in the oven usually with lemon. As far as the cheese goes, real cheese (not cheese food mind you, which is what most slices are nowadays), is not something that I am willing to trade out. I think in that case, I'm just going to have to use it sparingly. I don't suppose I need to have scrambled eggs with cheese, and broccoli with cheese, and grilled cheese sandwiches more than once a week. Now, on a somewhat related question, how much fat does the McDonald's fruit and yogurt parfait have? I really enjoy them, and can order an OJ, bottled water, and a yogurt on the way to the gym; drink the OJ before my workout, the water during, and after have the parfait. I ask, because if it's a lot, I can make my own with frozen fruit and lowfat yogurt at home, then take with. Thanks
Philia2 Posts: 4,078 Joined: 2001/10/19	2001/12/14, 02:45 AM Alorle try to avoid too many carbs 2-3 hours before going to the gym. You need the fat to burn not just the sugar. And after the work out try to wait at least a half an hour before eating your yogurt (oh, yes it's better to make your own!).
ltroisi Posts: 764 Joined: 2001/11/06	2001/12/15, 06:47 AM The yogurt a McD w/o the fruit is 22 carbs and I bet that is about half sugar and milk sugar! Best no to eat that after your work out cuz it has about 4 protein. If you like yogurt buy the plain nonfat( or lowfat) add a few strawberries sliced, splenda or nutrasweet (if you use the stuff) and a Tbl of protein powder. Nix the OJ before too.