Protein is an essential part of every diet as it provides us with essential amino acids. These are necessary to maintain and repair just about every tissue in our bodies. Having a protein rich diet will also keep you feeling full and satisfied throughout the day.
Of course we are not saying that you should eat meat at every meal – not at all.
How Often Should We Eat Meat
Once a day for meat is quite enough (including chicken) and for red meat 2 – 3 times a week is plenty. Please use all sources of protein during your day.
What is a Good Source of Protein?
On the DietDitch program we advise you to eat good quality, lean protein. If you can buy free range products this is all the better.
This List Includes:
- Chicken breast (skin off!)
- Lean Lamb
- Lean Beef
- Venison
- Fish
- Seafood
- Turkey
- Eggs
- Soft Cheese
- Yoghurt
- Milk
- Raw nuts
For the Vegetarians and the Meat Eaters:
- Legumes – beans, lentils, chickpeas etc.
- Tofu
- Brown Rice – yes even rice contain protein.
- Non GM Soy
Try to avoid highly processed meats. Why? Because processed meats often contain off cuts bad quality meats, fatty meats, bones, cereals etc. This is stuff you really don’t want to be eating because it is not good for your body and in the case of sausages the cereal binds the fat and keeps it in the product. Gross!
This List Includes:
- Sausages
- Minced meats – unless you did the mincing or it is high quality and low in fat.
- Salami – you can just see the fat.
- Spam
- Corned Beef – all that salt and chemicals in the brine
- Bacon
- Canned Meat
Also Try to Avoid Eating
- Pork – Unless it is very lean and we like free range if you can get it.
- Fatty cuts of meat
- Ham, and other cured meats
We realise that in many communities cured meats are part of the staple diet, however they contain lots of salt and other chemicals which are really not good for our bodies. Better to leave these meats alone on the DietDitch program.
Eggs
Over the last few years eggs have been given bad press, so much so that people have been reluctant to eat eggs because of the fact that they increase levels of LDL or bad cholesterol. Many studies as far back as 1999 have been telling everyone that this just isn’t so but in diet mythology, mud sticks.
By now most of the medical profession will be telling you that studies show it is OK to eat eggs. Eggs are a great little food however there is evidence to suggest that they are better for you lightly cooked rather than hard as nails.
So go ahead and poach, soft boil, scramble (with low fat milk) or omelette your eggs. Your choice.
Feel free to have several eggs a week if you enjoy them – that is always the key on the DietDitch program. We don’t want you to eat anything you don’t enjoy. No we don’t mean vegetables – veggies are a not negotiable product so get use to it.
Nuts – Natures Natural Snack Food
Oh what little wonders of the natural world nuts are! You may still be thinking that nuts are ‘fattening’ (hate that word). Well yes if you eat a cup of roasted, salted peanuts it can set you back 900 cals, so as always we have to stick to our budget and just have a small handful – about 8 –10 a day and they must be raw.
We love almonds, walnuts, pistachios, brazils and pine nuts but they must be fresh. – You will be able to taste that rancid taste if they are not.
There is evidence to suggest if you eat a small handful of raw nuts each day it can be very beneficial for a healthy heart.
Warning: Nuts tend to be rather moreish so count them out and stick to you budget.
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