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Part of getting prepared for Ramadhan includes getting a clear idea about what is healthy eating.
Julia Ross, a pioneer in nutritional psychology and eating disorders and author of the book titled The Mood Cure, has developed an eating guideline that is a great deal more clear than the food pyramid.
Her plan spells out exactly how much fats, protein, vegetables, water each person needs for optimal health.
There are no gray areas or guessing what and when to eat. You will notice that sweets are not on this eating guide. That is because sugar is the main cause of so many health problems including diabetes, depression, and mood swings.
Protein
Each person needs to eat 10-30 grams per meal. The ideal is 20 – 30 grams.
Choose from fish, chicken, turkey, (a palm-of-you-hand-size portion), eggs, cottage cheese, beans, grains, nuts, seeds, or protein powder. Eat protein 3 times a day and for snacks in between meals. Nuts and seeds make a great snack.
Here is a quick list of the grams of protein in some of the most common foods:
- Buttermilk 1 C :: 8 grams
- Cheese, firm 1 oz :: 6-10 grams
- Cheese, soft 1 ounce :: 2 to 4 grams
- Cottage cheese 2/3 C. :: 30 grams
- Eggs (1) :: 6 to 7 grams
- Fruits :: 1 gram
- Meat, fish, poultry 3 to 4 oz ::-20 grams
- Milk 1 C. :: 8 to 10 grams
- Nuts ¼ C (4 T) :: 2 to 7 grams
- Oatmeal, cooked 1 C. :: 6 grams
- Rice, cooked 1 C. :: 6 grams
- Seeds 1 ounce (2 T) :: 6 grams
- Tuna ½ can (3 oz) :: 22 grams
- Yogurt 1 C. :: 8 to 10 grams
As you can see from the list, it is easy to decide what to eat when a person sets a goal to eat 20 to 30 grams of protein per meal.
Inshallah I’ll be back with a more detailed list of protein amounts in certain foods.
In the meantime, if you start incorporating this new way of eating into your life right now, you’ll be a pro at it by Ramadhaan inshallah!
From The Mood Cure by Julia Ross
