{"id":28,"date":"2021-05-20T15:01:01","date_gmt":"2021-05-20T05:01:01","guid":{"rendered":"https:\/\/happyapplenutrition.com.au\/blog\/?p=28"},"modified":"2021-05-27T08:24:31","modified_gmt":"2021-05-26T22:24:31","slug":"protein-portions-for-perfect-plating-now-say-that-three-time-fast-i-dare-you","status":"publish","type":"post","link":"https:\/\/happyapplenutrition.com.au\/blog\/protein-portions-for-perfect-plating-now-say-that-three-time-fast-i-dare-you\/","title":{"rendered":"Protein Portions for Perfect Plating (now say that three time fast, I dare you!)"},"content":{"rendered":"

You\u2019ve heard it all before… when aiming for weight loss \u2018Portion control is key\u2019, \u2018Everything in moderation\u2019, but what actually IS a good portion size when it comes to the protein side of things?\u00a0<\/strong><\/p>\n

We could make this post super boring and just give you the answer, but what is the fun in that?<\/span>\u00a0<\/span><\/p>\n

Firstly, let\u2019s discuss WHAT protein even is…<\/h4>\n

Protein is the building blocks of our body for tissue growth and repair. Protein plays\u00a0\u00a0a key role in our blood and fuelling our bodies cells. <\/span>Protein is stored in our muscles, so if our body doesn\u2019t get ENOUGH protein through diet, we will start to lose muscle mass.<\/span> Protein\u00a0is broken down in to\u00a0amino acids. You may have heard the term \u2018ESSENTIAL amino acids\u2019 before, which basically means that these types of amino acids can only be sourced from food.\u00a0In other words, your body can\u2019t synthesise these and therefore should be included in your diet.\u00a0<\/span>\u00a0<\/span><\/p>\n

So protein is in meat, right?<\/h4>\n

Short answer \u2013 YES<\/span>
\nLong answer \u2013 YES, but also in plenty of other plant and animal based products such as\u00a0fish,\u00a0eggs, dairy (yoghurt, milk, cheese), nuts and seeds, tofu,\u00a0legumes and\u00a0beans.\u00a0<\/span>\u00a0<\/span><\/p>\n

Let\u2019s\u00a0break down the protein myths…\u00a0\u00a0<\/span><\/h4>\n

NO, protein is not a \u2018fat blaster\u2019 and magic wand for weight loss. In fact, if we have too much of it (just like anything else), it does pretty much the opposite!<\/span>\u00a0<\/span><\/p>\n

YES, if you are using your muscles through strength-based exercises, your protein requirements will be higher.\u00a0<\/span>\u00a0<\/span><\/p>\n

YES, diets in the western world (that includes\u00a0Australia) tend to be much higher in protein than what the body needs. Hence, protein shakes may be unnecessary for you!\u00a0\u00a0<\/span>\u00a0<\/span><\/p>\n

YES, individuals over 65 years DO need more protein then us spring chickens. That is because<\/span>
\nYES, muscle burns more energy than fat, so low protein diets resulting in muscle wastage IS NOT recommended for long term WEIGHT MANAGEMENT.\u00a0<\/span>\u00a0<\/span><\/p>\n

YES, protein can help you to feel fuller for longer. Which means if you are trying to get a hold of your weight and cut back on the after-dinner dessert, then making sure you are getting ENOUGH protein can help you!<\/span>\u00a0<\/span><\/p>\n

Goodo… now that we know what protein is, where we find it and touched on the protein myths, HOW MUCH do we really NEED?\u00a0<\/span><\/h4>\n

Well, for the average person its around 1g protein per 1kg of body weight per day. So a 70kg female needs 70g protein (#quickmaths). Breaking that down, it\u2019s around 20-30g protein at each meal.\u00a0 <\/span>This is all dependent on the individual, based on age, gender, physical activity and health (for example, kidney function).\u00a0<\/span>\u00a0<\/span>\u00a0<\/span><\/p>\n

STOP RIGHT THERE… don\u2019t go away calculating EXACTLY how much protein you are having during the day, every day, because that would just take waaaaaay too much time.\u00a0<\/span>\u00a0<\/span><\/p>\n

Let\u2019s talk PORTIONS\u00a0–\u00a0What can you do to be a protein portion perfector?<\/h4>\n

Whipping up something for dinner and don\u2019t know how much protein you should include?\u00a0<\/span>\u00a0<\/span>Well think about your go-to dinners, whether it be chicken schnitzel, steak and salad, or spaghetti bolognaise, have a THINK about your protein portions.\u00a0<\/span> \u00a0<\/span>Does protein take up \u00bc of your plate?\u00a0maybe\u00a0a little bit more?\u00a0maybe\u00a0a little bit less?<\/span>\u00a0<\/span><\/p>\n

\u00a0<\/span>Your hand is your BEST FRIEND when it comes to portion control! As a general rule, your protein portion should be\u00a0around the same size as your palm (including thickness). If you have a big hand, then that is GREAT NEWS for you! Fish is the exception, which can make up the same size as your entire hand (fingers included).\u00a0\u00a0<\/span>\u00a0<\/span><\/p>\n

Look at it through another\u00a0lens, for those of you who view things mathematically, protein should make up around \u00bc of your plate.\u00a0Now the ideal plate is about 25cm in diameter and YES if you measured your plates these days you will find most of our crockery is HUGE,\u00a0 well\u00a0bigger than it needs to be. So finding a plate that you cant overfill and\u00a0then\u00a0 sticking\u00a0to the \u00bc of a plate for your protein will make your protein portions perfect!<\/span>\u00a0<\/span><\/p>\n

\u00a0–<\/span><\/h2>\n

Now that you have the basic knowledge of protein, what do you do now? You can take this information and set your plate portion up and be on your way or if your feeling that you would like some more help with your portions then we are here to help \u2013 as a thank you for getting on and reading our very FIRST Blog we would like to offer you a free phone consult to help you customise your perfect protein portions.\u00a0 <\/strong><\/p>\n

Book in today<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

You\u2019ve heard it all before… when aiming for weight loss \u2018Portion control is key\u2019, \u2018Everything in moderation\u2019, but what actually IS a good portion size when it comes to the protein side of things?\u00a0 We could make this post super boring and just give you the answer, but what is the fun in that?\u00a0 Firstly, […]<\/p>\n","protected":false},"author":1,"featured_media":27,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-28","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food-nutrition"],"yoast_head":"\nProtein Portions for Perfect Plating (now say that three time fast, I dare you!) - Happy Apple Nutrition<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/happyapplenutrition.com.au\/blog\/protein-portions-for-perfect-plating-now-say-that-three-time-fast-i-dare-you\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Protein Portions for Perfect Plating (now say that three time fast, I dare you!) - 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