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education section
h.e.l.p.
bikini
BODY
guide
Proteins not only provide essential nutrients but also assist our satiety –
which means we feel satisfied or full after we have eaten a meal containing
protein. Therefore, by including protein at each main meal you avoid
hunger and constant unhealthy snacking. Some whey protein has been
included in the menus. You could also use skim milk powder for an
affordable alternative. Although whey protein and similar supplements
are fine to use minimally, they are not a complete replacement for any
protein or calcium like nutrients. See this website for more detail about
protein supplementation: www.sportsdietitians.com.au/content/2562/
ProteinandAminoSupplementationforAthletes
When looking at new sources of protein, it is best to aim for options that are
very low in saturated and trans fat. Trans fats naturally occur in some foods,
however I recommend making a conscious effort to keep them as low as
possible in promoting a healthy lifestyle. For more information see www.
heartfoundation.org.au/healthy-eating/fats/Pages/trans-fats.aspx
It is essential to avoid a high intake of saturated fats because they can
increase the potential for heart disease and even some cancers. The options
below show some good and not so good sources of protein.
aEggs
aChicken breast
aTurkey
aKangaroo
aLean beef
aVeal
aTuna
aPork
aMince (high quality)
aWhite fish
aSalmon
x Bacon
x Ham
x Chorizo
x Sausage
x Beef mince (standard quality)