Protein Choices

There's been some chat in the box about food and protein choices, so here's a reminder of what to consider when wandering the supermarket isles.....

Barry Sears defines the quality of a protein source by its fat content, as all protein contains fat

To make it into the Zone Top 100 food list the protein source must contain at least twice as much protein as fat.

Lower fat protein choices will reduce your intake of both saturated fat and also Omega 6 fatty acids, a type of polyunsaturated fat found in all protein sources.

Fish contain another type of fat called long chain Omega 3 fatty acids. These are 'healthy' fats and counteract the damaging effects of Omega 6. So a fish protein choice can be higher in fat and still be considered a good choice if the form of fat is long chain Omega 3 fatty acids.

Zone rankings for protein quality is as follows:

Excellent Source
Mackerel
Turkey breast
Haddock
Cod
Salmon
Tuna Steak
Turkey breast, deli
Lobster
Sea bass
Snapper

Very Good Source
Chicken breast
Freshwater bass
Trout
Cottage cheese (1%)
Chicken breast, deli
Tuna, canned in water
Soy products
Emu

Good Source
Pork tenderloin, well trimmed
Tofu, extra firm
Beef tenderloin, well trimmed
Tofu, firm
Tempeh
Tofu, soft

Why not try....Indian Spiced Fish (works well with both Haddock & Cod)

Ingredients for Indian spice marinade
2 Tsp chilli powder
2 Tsp ground coriander
1 Tsp ground cumin
1 Tsp ground fennel
2 Tsp Turmeric
1 Tbsp lemon juice
Small knob of fresh root ginger, peeled & grated
2 Garlic cloves, peeled & crushed
Black pepper
2 Tbsp mild olive oil

Mix everything together and coat the fish well with the paste. Leave to marinate for at least 30 mins and then whack it under the grill, leaving the paste on the fish so it forms a 'crust'.