Quality Protein and Fats for a Healthier Diet

Quality proteins are important because protein and Amino Acids are the building blocks of your body. Quality proteins are essentially a long strand of Amino Acids. Amino acids support growth and development within the body, but some of the Amino Acids that we require are not readily produced within our body. These are called Essential Amino Acids and we need these in a good assortment from both animal and plant sources alike. There are several types of quality proteins but not all are created equal, some are better quality than others. For instance in the meat category, there are cattle, bison, buffalo, deer, elk, chicken, turkey and wild caught fish such as halibut and salmon. Look for Meats that are Hormone and Antibiotic Free, Grass Fed, and Free Range. No hormones + grass fed= higher nutrient counts, good fats and proteins, abundant omega 3’s and vitamins A & D. You can also attain these quality proteins from beans, legumes, nuts, grains (quinoa is a great high protein grain) and even some vegetables. If you are a vegetarian, these should be your main sources of protein.

The good news is, the higher the intake of quality protein, the more fat burning your body does, which equals a leaner, meaner body and smaller waist size! When people talk about fats, there is a huge misconception about fat consumption. You must remember that there are good fats and bad fats. Essential fatty acids are necessary however our bodies do not manufacture them. Good sources of healthy fats are found in olive oil, coconut oil, palm oil, raw butter, organic grass fed meats, fish oil, seeds, avocados and nuts. Always use heat stable fats and oils to cook with. Try to choose organic foods for safe fats and consume Omega 3’s-especially for children. Good Fats help lower cholesterol and are vital components of development and repair of the brain and nervous system.

Lack of omega 3 and 6’s are associated with several disorders including: Heart Attack, Stroke, Cancer, Obesity, Insulin Resistance, Diabetes, Lupus, Depression, Alzheimer’s, chronic inflammatory disorders, ADHD, Asthma, Arthritis and more.

Just like there are good fats there are also bad fats and these are why fat is such a bad word! Bad fats are trans-fatty acids found in items such as margarine, hydrogenated or partially hydrogenated oils, vegetables oils and conventionally raised animals and fish. These Man Made animals and fish are raised and fed the worst foods, hormones etc; they are of very low nutritional value and often toxic with pesticides).  Avoid the following: Roasting/roasted nuts (oils become rancid upon heating increasing free radical damage in the body), non-organic dairy sources, fried foods unless prepared with palm, coconut oil or lard-but keep at a minimum!

Keep your trips to fast food restaurants to a minimum or avoid them all together. Fast Food restaurants use low quality foods and fats, most of which are highly processed. Follow these and you are heading in the right direction.

Thank you and have a healthy day,

-Jen Hughes