Do You Get Enough Protein?

What are the “best” proteins?

As a breast cancer survivor, you should get enough protein.  There have been several studies that show a relationship between protein intake in breast cancer survivors and a lower risk of recurrence.  Just how much you should get is dependent on a number of factors but the range should be from 0.8 to 1.5 grams per kg of weight (there are 2.2 pounds in 1 kg).  How much you need varies with age and activity level.

But what is the “best” protein to have? Goodness knows chicken can be added to almost anything, but are there better sources of protein that you are overlooking?  Probably so.  Here are a few for you to consider adding to your meal plans.

Eggs:  Eggs have gotten a bad rap over the years but we now know they don’t cause high cholesterol or heart disease.  Eggs are a great source of protein and come packaged with some fat so they keep you full for a while.  If you are trying to watch your carbs, eggs are an easy solution.  And don’t just go for the egg whites.  Most of the nutritional value in eggs is housed in the yolk.

Wild salmon:  If you haven’t heard how good salmon is for you, then you have definitely been hiding under a rock for a couple of decades.  Wild salmon is much more nutritious than farmed salmon, and you don’t have the artificial coloring or the nasty fish meal they are fed to deal with.  Farmed salmon in the US also has higher levels of PCB’s according to the Environmental Working Group.  Sockeye salmon is always a good one to go for since it cannot be farm raised and is often canned so it is readily available.  Other good fish sources of omega-3 fatty acids are mackerel, lake trout, herring, and sardines.

Beans and legumes:  A good source of protein, especially for vegetarians, but also a good source of fiber.  Beware if you are trying to watch carbs though, because usually carbs are a part of this package.  This is also a very cost-effective source of protein since buying meats can be a little pricey. 

Greek yogurt:  One of my favorites.  Not only do you get a nice serving of protein, but real yogurt is loaded with helpful bacteria (prebiotics) that will keep your gut and immune system healthy.  And don’t forget the calcium that you get from yogurt.  Even people who are lactose intolerant can usually tolerate some yogurt since most of the sugar (lactose) has been used up by the bacteria.  Get the plain variety and add your own fresh fruit.  Beware of varieties that are “low-fat” or have the fruit in them already.  They are usually loaded with extra sugar or sweeteners and are most definitely a processed food.

So add a little variety to your protein choices and be sure to get enough.