{"id":322,"date":"2010-12-06T18:09:40","date_gmt":"2010-12-06T18:09:40","guid":{"rendered":"http:\/\/cmsmidwife.com\/"},"modified":"2010-12-06T18:09:40","modified_gmt":"2010-12-06T18:09:40","slug":"protein-guide","status":"publish","type":"page","link":"http:\/\/cmsmidwife.com\/home\/resources\/nutritional-guidelines\/protein-guide\/","title":{"rendered":"Protein Guide"},"content":{"rendered":"

Dairy<\/h2>\n

Milk:<\/strong>
\nWhole: 1qt \u2013 32 grams
\nSkim: 1qt \u2013 36 grams
\nPowered: 1 cup \u2013 30 grams<\/p>\n

Unsweetened Soy Milk: 1 cup \u2013 8 grams
\nYogurt: skim, 1 cup \u2013 8 grams
\nGreek Yogurt: 1 cup \u2013 15 grams
\nCustard, baked: \u2013 13 grams
\nIce Cream: 1 cup \u2013 6 grams
\nIce Milk: 1 cup \u2013 9 grams<\/p>\n

Cheese:<\/strong>
\nCottage: 1 cup \u2013 34 grams
\nCheddar: \u00bd cup \u2013 14 grams
\nCream: 1\/2 oz \u2013 6 grams
\nRoquefort: 1 oz- 6 grams
\nSwiss: 1 oz \u2013 6 grams<\/p>\n

 <\/p>\n

Meat and Eggs<\/h2>\n

Eggs: 2 \u2013 12 grams
\nBeef: 3oz \u2013 21 grams
\nSteak: 3oz \u2013 20 grams
\nCorned Beef: 3oz \u2013 22 grams
\nChicken\/broiled: 3oz \u2013 23 grams
\nLamb: 4oz \u2013 24oz
\nPork: 3oz \u2013 18 grams
\nHam: 3oz \u2013 16 grams
\nTurkey: 3\u00bdoz \u2013 27 grams
\nVeal: 3oz \u2013 23 grams
\nKidney\/braised: 3\u00bdoz \u2013 33 grams
\nFrankfurter: 2 \u2013 14 grams<\/p>\n

Seafood:<\/strong>
\nClams\/steamed: 3oz \u2013 12 grams
\nCod\/broiled: 3\u00bdoz \u2013 28 grams
\nCrab meat: 3oz \u2013 14 grams
\nFish Sticks\/breaded: 5 \u2013 19grams
\nFlounder\/baked: 3\u00bdoz \u2013 30 grams
\nHaddock\/fried: 3oz \u2013 16 grams
\nHalibut\/broiled: 3\u00bdoz \u2013 26 grams
\nLobster\/steamed: \u00bd med \u2013 18 grams
\nShrimp\/steamed: 3oz \u2013 23 grams
\nSwordfish\/broiled: 1 steak \u2013 27 grams
\nTuna\/canned: 3 oz \u2013 26 grams
\nSalmon: 4 oz \u2013 24 grams<\/p>\n

 <\/p>\n

Vegetables<\/h2>\n

Artichoke: 1 \u2013 2 grams
\nAsparagus: 6 spears \u2013 1 gram<\/p>\n

Beans:<\/strong>
\nGreen: 1 cup \u2013 1 gram
\nLima: 1 cup \u2013 8 grams
\nNavy: \u00be cup \u2013 11grams
\nRed Kidney: 1 cup \u2013 15 grams
\nSoybeans: 1 cup \u2013 22 grams
\nPinto: 1 cup \u2013 16 grams<\/p>\n

Beet Greens: 1 cup \u2013 5 grams
\nBroccoli: 1 cup \u2013 1 gram
\nCabbage: 1 cup \u2013 1 gram
\nCarrots: 1 cup- 1 gram
\nCauliflower: 1 cup \u2013 3 grams
\nCelery: 1 cup \u2013 1 gram
\nCorn: 1 ear \u2013 4 grams
\nLentils: 1 cup \u2013 15 grams
\nMushrooms: \u00bd cup \u2013 2 grams
\nPeas: 1 cup \u2013 3 grams
\nSplit peas: \u00bd cup \u2013 8 grams
\nPotatoes: \u00be cup \u2013 4 grams<\/p>\n

Squash: <\/strong>
\nSummer: 1 cup \u2013 1 gram
\nWinter: 1 cup \u2013 4 grams<\/p>\n

Tomatoes: 1 cup -2 grams
\nTurnip Greens: 1 cup \u2013 4 grams
\nTurnips: 1 cup \u2013 1 gram
\nFruits: 1 cup \u2013 1-2 grams
\nDates: 1 cup \u2013 4 grams<\/p>\n

 <\/p>\n

Grains<\/h2>\n

Bran Flakes: 1 cup \u2013 3 grams<\/p>\n

Bread:<\/strong>
\nCracked Wheat: 1 slice \u2013 1 gram
\nRye: 1 slice \u2013 2 grams
\nWhole Wheat: 1 slice \u2013 2 grams<\/p>\n

Cornmeal: 1 cup \u2013 9 grams
\nSoy Flour: 1 cup \u2013 5 grams
\nWhole Wheat Flour: 1 cup 12 grams
\nMacaroni\/uncooked: 1 cup \u2013 5 grams
\nMacaroni\/ cheese: 1 cup \u2013 18 grams
\nWhole Wheat Spaghetti: 2oz \u2013 7 grams
\nWhole Wheat Penne: 1 cup \u2013 7 grams
\nOatmeal: 1 cup \u2013 14 grams
\nRice\/uncooked: 1 cup – 14 grams
\nBrown Rice: 1 cup \u2013 16 grams
\nWheat germ: 1 cup \u2013 17 grams
\nBarilla Plus Rotini: 2oz \u2013 10 grams
\nQuinoa: 1 cup \u2013 22 grams<\/p>\n

 <\/p>\n

Nuts<\/h2>\n

Sunflower Seeds: \u00bd cup \u2013 12 grams
\nAlmonds\/Cashews: \u00bd cup \u2013 12 grams
\nPeanuts: 1\/3 cup \u2013 13 grams
\nPeanut Butter: 1\/3 cup \u2013 13 grams
\nSesame Seeds: \u00bd cup – 9 grams
\nWalnuts: \u00bd cup \u2013 7 grams
\nBrewer\u2019s Yeast: \u00bc cup \u2013 13 grams<\/p>\n

 <\/p>\n

Sneaky Ways to Increase Protein In Your Diet<\/h2>\n

Milk Shakes:<\/strong> From nonfat dry milk (reconstituted, ice and flavorings), Spirutein Protein Powder<\/p>\n

Protein Bars and Shakes:<\/strong> Make sure they are low in sugar \/ carb<\/p>\n

Roasted Soy Nuts:<\/strong> Buy at the health food store or make your own by soaking soy beans in water in a refrigerator for 2 nights, changing the water once. Drain and roast in a 300 degree oven on a lightly oiled pan until light brown.<\/p>\n

Cheese, Cheese Cheese:<\/strong> Add grated cheese to eggs, sandwiches, casseroles salads, snacks, whole wheat crackers or celery. Cottage Cheese has the highest protein content with 34 grams per cup.<\/p>\n

Non-fat dry milk:<\/strong> Add to hamburgers, meatballs, meatloaf, casseroles, and breads.<\/p>\n

Soy Flour:<\/strong> Add to bread \u00bc cup when baking<\/p>\n

Eggs:<\/strong> Keep hard boiled eggs in the refrigerator for snacking, breakfast, or salads<\/p>\n

Sunflower Seeds\/Walnuts\/Almonds:<\/strong> Add to sandwiches and salads \/ natural peanut butter or other nut butters<\/p>\n

Wheat Germ:<\/strong> Add to baked goods and old fashioned oatmeal<\/p>\n

Brewer\u2019s Yeast:<\/strong> Increase needed B vitamins too and helps combat fatigue<\/p>\n

Combining Vegetable Proteins to make a complete protein: <\/strong>
\nRice + legumes, corn + legumes, wheat + legumes, + wheat + sesame + soybeans, + rice + sesame, + rice + Brewer\u2019s Yeast, beans + corn, vegetables + mushrooms or nuts or sesame seeds.<\/p>\n

Beans:<\/strong> Hummus or Use beans as a side dish or in your salad.<\/p>\n

Greek Yogurt:<\/strong> Use instead of sour cream or milk<\/p>\n

Quinoa:<\/strong> Use instead of rice<\/p>\n","protected":false},"excerpt":{"rendered":"

Dairy Milk: Whole: 1qt \u2013 32 grams Skim: 1qt \u2013 36 grams Powered: 1 cup \u2013 30 grams Unsweetened Soy Milk: 1 cup \u2013 8 grams Yogurt: skim, 1 cup \u2013 8 grams Greek Yogurt: 1 cup \u2013 15 grams Custard, baked: \u2013 13 grams Ice Cream: 1 cup \u2013 6 grams Ice Milk: 1 cup \u2013 9 grams Cheese:…<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":306,"menu_order":15,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"_links":{"self":[{"href":"http:\/\/cmsmidwife.com\/home\/wp-json\/wp\/v2\/pages\/322"}],"collection":[{"href":"http:\/\/cmsmidwife.com\/home\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"http:\/\/cmsmidwife.com\/home\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"http:\/\/cmsmidwife.com\/home\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/cmsmidwife.com\/home\/wp-json\/wp\/v2\/comments?post=322"}],"version-history":[{"count":0,"href":"http:\/\/cmsmidwife.com\/home\/wp-json\/wp\/v2\/pages\/322\/revisions"}],"up":[{"embeddable":true,"href":"http:\/\/cmsmidwife.com\/home\/wp-json\/wp\/v2\/pages\/306"}],"wp:attachment":[{"href":"http:\/\/cmsmidwife.com\/home\/wp-json\/wp\/v2\/media?parent=322"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}