I am a Chef who is into Nutrition and Fitness. Ask me anything...
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cpalumbo89 wrote: »Hello! I don't eat much meat, and I'm having a hard time reaching my iron goals. I don't usually eat beans either. Any suggestions? Also, I have a hard time with calcium. I eat yogurt and cottage cheese almost every day, and I've started drinking a glass of skim milk every day. Is there a miracle fruit or veggie with iron or calcium?
4 oz. sardines has way more calcium than a 6 oz. cup of yogurt, 6 oz. cup of milk, or 2 cups of kale. Best to google this stuff. Just type "X oz. food calcium" and see the amount.
Iron was covered earlier in this thread.0 -
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That looks delicious! All of it!
I have a question about restaurant food. One of my favourite pubs makes an awesome quesadilla - I always get it with grilled chicken and have created a 'meal' with the ingredients broken down in my diary but I'm never sure how much chicken, cheese or oil they use. I used 150g chicken, 1/2 cup cheddar cheese and 1 tbsp oil - am I fairly close?0 -
Blueberry09 wrote: »That looks delicious! All of it!
I have a question about restaurant food. One of my favourite pubs makes an awesome quesadilla - I always get it with grilled chicken and have created a 'meal' with the ingredients broken down in my diary but I'm never sure how much chicken, cheese or oil they use. I used 150g chicken, 1/2 cup cheddar cheese and 1 tbsp oil - am I fairly close?
You have to learn what ounces and grams visually looks like. It's hard to say since I can't see your food, but you're likely undershooting the chicken and cheese.
No oil should be made for a proper quesadilla. The tortillas are heated in a hot plain skillet. Aside from the oil used to marinate the entire hunk of meat, later cut into smaller portions, the actual oil calories should be negligible.0 -
Ok sixxpoint....
I'm currently into 'aquafaba' - Do you know where I'd resource the calorie content of the 'aqua' in either canned or a homemade variety?
Thanks!
Popular post...you must be very busy:)0 -
I've been allergic to eggs for quite a long time but recently found out that it's just the yolk that I'm allergic too... My question is, where is the nutritional value in an egg? Like is it the white that prodominately gives you the protein? Basically I'd like to know what good bits I can get from eating egg whites!
Thanks in advance!!0 -
buffveganme wrote: »Ok sixxpoint....
I'm currently into 'aquafaba' - Do you know where I'd resource the calorie content of the 'aqua' in either canned or a homemade variety?
Ahh... another vegan question. I don't know this ingredient at all, I'm sorry. Though the calorie content shouldn't be all that dissimilar from fava beans or edamame.I've been allergic to eggs for quite a long time but recently found out that it's just the yolk that I'm allergic too... My question is, where is the nutritional value in an egg? Like is it the white that prodominately gives you the protein? Basically I'd like to know what good bits I can get from eating egg whites!
Thanks in advance!!
Just make sure that a doctor absolutely, 100% diagnosed you with an egg yolk allergy. Sounds rare IMO.
The white of the egg is predominately protein. Combine it with the yolk, and it is probably one of the most nutritious foods on the planet. Depending on the amount you consume, it can also be quite high in micronutrients and trace minerals like Selenium. Unless they are in your situation, I would never recommend anyone separating whites from yolks. Eat the whole egg.0 -
Just make sure that a doctor absolutely, 100% diagnosed you with an egg yolk allergy. Sounds rare IMO.
The white of the egg is predominately protein. Combine it with the yolk, and it is probably one of the most nutritious foods on the planet. Depending on the amount you consume, it can also be quite high in micronutrients and trace minerals like Selenium. Unless they are in your situation, I would never recommend anyone separating whites from yolks. Eat the whole egg.
Definitely confirmed, I had a skin prick test at my local hospital and they were able to test for the whites and the yolks seperately. Thanks for the info! 0 -
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Bump. And this should be a sticky.0
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I've been allergic to eggs for quite a long time but recently found out that it's just the yolk that I'm allergic too... My question is, where is the nutritional value in an egg? Like is it the white that prodominately gives you the protein? Basically I'd like to know what good bits I can get from eating egg whites!
Thanks in advance!!
Try duck eggs. They have a different protein makeup, so it's not uncommon for people with chicken egg allergies to be able to eat duck eggs safely (and they taste much better IMO).
ETA: Check with your doctor first, of course
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RaeBeeBaby wrote: »SophiaSerrao wrote: »So... IS it possible to make brussels sprouts taste decent? Or are they a lost cause?
Slice a tiny bit of the brussels sprouts' ends off then cut in half so the sprout leaves are still held together by the core. Reserve any leaves that fall off naturally in a bowl.
Preheat a saute pan, cook off some fine diced bacon or pancetta. Cook until crispy. Render the fat and reserve the meat and fat separately.
Add canola oil mixed with some bacon fat to the preheated pan. Wait until the fat is hot, but not smoking. Carefully add the brussels sprouts, cut side down, and cook until nicely seared, crispy, and golden brown. If at any time the pan starts smoking, or the sprouts start burning, lower the heat. It's important to use all of your senses when you cook. When golden brown, season with salt and pepper, and toss to combine. Drain any residual fat, add corn niblets, any loose brussels leaves, and the reserved bacon or pancetta. Add a knob of butter, cook for an addditional minute, and check the seasoning.
You will have a flavorful, crispy side of brussels sprouts with corn and bacon. I love serving this at BBQs because it pairs so well with pork or chicken.Narcissora wrote: »I am moving soon, so I am trying to use up the random odds and ends in my kitchen so that I waste as little as possible... I have quite a bit of miso paste in my fridge. Any ideas on what I can use it for?
Best to google that inquiry for specifics. Miso is not my specialty. Though it can be used as a marinade or a glaze/sauce for meat. You could use up quite a bit of it with these applications.
While the brussel sprout recipe sounds lovely, I'm a bit confused on the canola oil. According to the oil chart you posted early on (page 1 of this thread) canola is usually highly refined and should be avoided, no? Wouldn't this be healthier with EVOO or coconut oil instead of canola?
For high-heat sauteing, the use of refined oil is somewhat unavoidable. A large part of the refining process is to allow the previous unrefined version an opportunity to stand up to high-heat applications by removing volatile impurities. Canola oil fits that bill nicely and it's what we use in all fancy restaurants... sometimes we cut it with 75% Canola / 25% Olive Oil for added flavor while still being suitable for high heat.
That chart separates healthy vs. unhealthy oils, but it is not that simple... The thing you should avoid is oils laden with industrial trans fats, or highly processed vegetable oils, margarine, etc. - The closer to nature, the better... within reason.
You could use clarified butter instead. Higher smoke point, and tastier as well.
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FunkyTobias wrote: »RaeBeeBaby wrote: »SophiaSerrao wrote: »So... IS it possible to make brussels sprouts taste decent? Or are they a lost cause?
Slice a tiny bit of the brussels sprouts' ends off then cut in half so the sprout leaves are still held together by the core. Reserve any leaves that fall off naturally in a bowl.
Preheat a saute pan, cook off some fine diced bacon or pancetta. Cook until crispy. Render the fat and reserve the meat and fat separately.
Add canola oil mixed with some bacon fat to the preheated pan. Wait until the fat is hot, but not smoking. Carefully add the brussels sprouts, cut side down, and cook until nicely seared, crispy, and golden brown. If at any time the pan starts smoking, or the sprouts start burning, lower the heat. It's important to use all of your senses when you cook. When golden brown, season with salt and pepper, and toss to combine. Drain any residual fat, add corn niblets, any loose brussels leaves, and the reserved bacon or pancetta. Add a knob of butter, cook for an addditional minute, and check the seasoning.
You will have a flavorful, crispy side of brussels sprouts with corn and bacon. I love serving this at BBQs because it pairs so well with pork or chicken.Narcissora wrote: »I am moving soon, so I am trying to use up the random odds and ends in my kitchen so that I waste as little as possible... I have quite a bit of miso paste in my fridge. Any ideas on what I can use it for?
Best to google that inquiry for specifics. Miso is not my specialty. Though it can be used as a marinade or a glaze/sauce for meat. You could use up quite a bit of it with these applications.
While the brussel sprout recipe sounds lovely, I'm a bit confused on the canola oil. According to the oil chart you posted early on (page 1 of this thread) canola is usually highly refined and should be avoided, no? Wouldn't this be healthier with EVOO or coconut oil instead of canola?
For high-heat sauteing, the use of refined oil is somewhat unavoidable. A large part of the refining process is to allow the previous unrefined version an opportunity to stand up to high-heat applications by removing volatile impurities. Canola oil fits that bill nicely and it's what we use in all fancy restaurants... sometimes we cut it with 75% Canola / 25% Olive Oil for added flavor while still being suitable for high heat.
That chart separates healthy vs. unhealthy oils, but it is not that simple... The thing you should avoid is oils laden with industrial trans fats, or highly processed vegetable oils, margarine, etc. - The closer to nature, the better... within reason.
You could use clarified butter instead. Higher smoke point, and tastier as well.
And quite expensive if you are relying on it as your main source of cooking oil. It is also limiting in the case of cooking via confit, shallow frying, or deep frying.0 -
FunkyTobias wrote: »RaeBeeBaby wrote: »SophiaSerrao wrote: »So... IS it possible to make brussels sprouts taste decent? Or are they a lost cause?
Slice a tiny bit of the brussels sprouts' ends off then cut in half so the sprout leaves are still held together by the core. Reserve any leaves that fall off naturally in a bowl.
Preheat a saute pan, cook off some fine diced bacon or pancetta. Cook until crispy. Render the fat and reserve the meat and fat separately.
Add canola oil mixed with some bacon fat to the preheated pan. Wait until the fat is hot, but not smoking. Carefully add the brussels sprouts, cut side down, and cook until nicely seared, crispy, and golden brown. If at any time the pan starts smoking, or the sprouts start burning, lower the heat. It's important to use all of your senses when you cook. When golden brown, season with salt and pepper, and toss to combine. Drain any residual fat, add corn niblets, any loose brussels leaves, and the reserved bacon or pancetta. Add a knob of butter, cook for an addditional minute, and check the seasoning.
You will have a flavorful, crispy side of brussels sprouts with corn and bacon. I love serving this at BBQs because it pairs so well with pork or chicken.Narcissora wrote: »I am moving soon, so I am trying to use up the random odds and ends in my kitchen so that I waste as little as possible... I have quite a bit of miso paste in my fridge. Any ideas on what I can use it for?
Best to google that inquiry for specifics. Miso is not my specialty. Though it can be used as a marinade or a glaze/sauce for meat. You could use up quite a bit of it with these applications.
While the brussel sprout recipe sounds lovely, I'm a bit confused on the canola oil. According to the oil chart you posted early on (page 1 of this thread) canola is usually highly refined and should be avoided, no? Wouldn't this be healthier with EVOO or coconut oil instead of canola?
For high-heat sauteing, the use of refined oil is somewhat unavoidable. A large part of the refining process is to allow the previous unrefined version an opportunity to stand up to high-heat applications by removing volatile impurities. Canola oil fits that bill nicely and it's what we use in all fancy restaurants... sometimes we cut it with 75% Canola / 25% Olive Oil for added flavor while still being suitable for high heat.
That chart separates healthy vs. unhealthy oils, but it is not that simple... The thing you should avoid is oils laden with industrial trans fats, or highly processed vegetable oils, margarine, etc. - The closer to nature, the better... within reason.
You could use clarified butter instead. Higher smoke point, and tastier as well.
And quite expensive if you are relying on it as your main source of cooking oil.
For a resaurant, sure. But if a home cook wanted to avoid refined oils then this would be a good alternative.It is also limiting in the case of cooking via confit, shallow frying, or deep frying.
This is why the heavens gave us duck fat
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I marinate meats and veggies quite a bit at home. The olive oil that I typically use in large amounts for a base is enough to use when it comes to cook the marinated food(s). I go through quite a bit of it each month.
Otherwise, I use unsalted butter or unrefined coconut oil for low, heat flavor applications. EVOO for cold applications. And canola oil for high heat.0 -
isulo_kura wrote: »
Actually it's per kilo of bodyweight not pounds. As a kilo is 2.2 pounds You're recommending probably double what most people need. This from a RDThe proper amount of protein is between 0.60 to 0.82 grams per 1 lb. bodyweight.
http://www.todaysdietitian.com/newarchives/060114p22.shtml
No... Pounds.
Example: 160 lb. Person = 96 to 131 g protein per day. Toward the higher end if you are weightlifting.
Some people recommend a perfect 1 gram to lb. or more for Protein but this is overkill.
http://www.ncbi.nlm.nih.gov/pubmed/15798080
http://www.ncbi.nlm.nih.gov/pubmed/11023001
http://www.ncbi.nlm.nih.gov/pubmed/14971434
http://www.ncbi.nlm.nih.gov/pubmed/1763249
http://www.ncbi.nlm.nih.gov/pubmed/15212752
http://sportsci.org/jour/9901/rbk.html
This amount seems excessive, The CDC only recommends 46 grams for women and 56 for men as adults. Obviosuly as activities increase so should calories, but not necessarily from protein proportionately. The CDC never suggested a formula as to how many grams/kg/day, but I'm guessing if they did it would be in Kilograms not pounds, since we're just about the only country left who uses the imperial system.
Of course there is a range and men do need more than woman, especially men with large amounts of muscle to support.
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Leslierussell4134 wrote: »isulo_kura wrote: »
Actually it's per kilo of bodyweight not pounds. As a kilo is 2.2 pounds You're recommending probably double what most people need. This from a RDThe proper amount of protein is between 0.60 to 0.82 grams per 1 lb. bodyweight.
http://www.todaysdietitian.com/newarchives/060114p22.shtml
No... Pounds.
Example: 160 lb. Person = 96 to 131 g protein per day. Toward the higher end if you are weightlifting.
Some people recommend a perfect 1 gram to lb. or more for Protein but this is overkill.
http://www.ncbi.nlm.nih.gov/pubmed/15798080
http://www.ncbi.nlm.nih.gov/pubmed/11023001
http://www.ncbi.nlm.nih.gov/pubmed/14971434
http://www.ncbi.nlm.nih.gov/pubmed/1763249
http://www.ncbi.nlm.nih.gov/pubmed/15212752
http://sportsci.org/jour/9901/rbk.html
This amount seems excessive, The CDC only recommends 46 grams for women and 56 for men as adults. Obviosuly as activities increase so should calories, but not necessarily from protein proportionately. The CDC never suggested a formula as to how many grams/kg/day, but I'm guessing if they did it would be in Kilograms not pounds, since we're just about the only country left who uses the imperial system.
Of course there is a range and men do need more than woman, especially men with large amounts of muscle to support.
The CDC recommendations are minimums to prevent malnutrition. Optimal intake for body composition is an entirely different matter.
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FunkyTobias wrote: »Leslierussell4134 wrote: »isulo_kura wrote: »
Actually it's per kilo of bodyweight not pounds. As a kilo is 2.2 pounds You're recommending probably double what most people need. This from a RDThe proper amount of protein is between 0.60 to 0.82 grams per 1 lb. bodyweight.
http://www.todaysdietitian.com/newarchives/060114p22.shtml
No... Pounds.
Example: 160 lb. Person = 96 to 131 g protein per day. Toward the higher end if you are weightlifting.
Some people recommend a perfect 1 gram to lb. or more for Protein but this is overkill.
http://www.ncbi.nlm.nih.gov/pubmed/15798080
http://www.ncbi.nlm.nih.gov/pubmed/11023001
http://www.ncbi.nlm.nih.gov/pubmed/14971434
http://www.ncbi.nlm.nih.gov/pubmed/1763249
http://www.ncbi.nlm.nih.gov/pubmed/15212752
http://sportsci.org/jour/9901/rbk.html
This amount seems excessive, The CDC only recommends 46 grams for women and 56 for men as adults. Obviosuly as activities increase so should calories, but not necessarily from protein proportionately. The CDC never suggested a formula as to how many grams/kg/day, but I'm guessing if they did it would be in Kilograms not pounds, since we're just about the only country left who uses the imperial system.
Of course there is a range and men do need more than woman, especially men with large amounts of muscle to support.
The CDC recommendations are minimums to prevent malnutrition. Optimal intake for body composition is an entirely different matter.
Well many others says it as well, starting at 0.8g/kg/day.
160 lb person that would be 58g
http://www.vanderbilt.edu/AnS/psychology/health_psychology/Protein.htm
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Leslierussell4134 wrote: »FunkyTobias wrote: »Leslierussell4134 wrote: »isulo_kura wrote: »
Actually it's per kilo of bodyweight not pounds. As a kilo is 2.2 pounds You're recommending probably double what most people need. This from a RDThe proper amount of protein is between 0.60 to 0.82 grams per 1 lb. bodyweight.
http://www.todaysdietitian.com/newarchives/060114p22.shtml
No... Pounds.
Example: 160 lb. Person = 96 to 131 g protein per day. Toward the higher end if you are weightlifting.
Some people recommend a perfect 1 gram to lb. or more for Protein but this is overkill.
http://www.ncbi.nlm.nih.gov/pubmed/15798080
http://www.ncbi.nlm.nih.gov/pubmed/11023001
http://www.ncbi.nlm.nih.gov/pubmed/14971434
http://www.ncbi.nlm.nih.gov/pubmed/1763249
http://www.ncbi.nlm.nih.gov/pubmed/15212752
http://sportsci.org/jour/9901/rbk.html
This amount seems excessive, The CDC only recommends 46 grams for women and 56 for men as adults. Obviosuly as activities increase so should calories, but not necessarily from protein proportionately. The CDC never suggested a formula as to how many grams/kg/day, but I'm guessing if they did it would be in Kilograms not pounds, since we're just about the only country left who uses the imperial system.
Of course there is a range and men do need more than woman, especially men with large amounts of muscle to support.
The CDC recommendations are minimums to prevent malnutrition. Optimal intake for body composition is an entirely different matter.
Well many others says it as well, starting at 0.8g/kg/day.
160 lb person that would be 58g
http://www.vanderbilt.edu/AnS/psychology/health_psychology/Protein.htm
I love it when people don't read their own links.
FTA:
A study done by Fern et. al (1991) showed that greater gains in body mass occur over four weeks of heavy weight training when young men consumed 3.3 versus 1.3 grams if protein per kilogram of body mass. In addition a study done by Meredith et al. (1992) found that a daily dietary supplement containing 23 grams of protein combined with weight training can enhance muscle mass gains relative to similar subjects who trained with out the supplement. Both of the studies show support for the belief that increased protein in the diet can help increase muscle mass, but it should be noted that these effects were found with a combination of intake and training. These two studies further indicated that a protein intake of about 1.7 - 1.8 grams of protein per kilogram of body weight per day, when combined with weight training will enhance muscle development compared with similar training with an intake of 0.8 grams of protein per kilogram of body weight per day (5.)
(bold mine)
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