Protein is essential in diet as it helps build muscle. It also takes more time for the bodies system to absorb it than it does carbohydrates, therefore making you feel full for longer after a meal.
Some meats have more calories than others, so it's worth while checking out our calorie chart below before tripping off to the butchers. Chicken and turkey are about the lowest calorie-rated meats - providing you don't eat the skin.
One way to cut down on the calories whilst getting your ration of protein is to serve smaller portions of meat together with protein-rich pulses such as dry peas, beans and lentils.
Apart from being cheap, vegetable proteins have a low associated fat content. They often provide much needed roughage or fibre, whereas other protein products like eggs, meat and fish contain no fibre at all. Get into the habit of adding pulses to homemade soups for added nutrition and added bulk.
Calorie Chart
| |
Calories
Per oz (25g) |
|
Calories
Per oz (25g) |
| Beef |
|
Pork |
|
Corned Roast
Sirloin
Silverside, boiled
Steak, fried
Steak, grilled
Steak, stewed
Steak, pudding
Topside, roast
Beefburger, grilled |
66
64
86
78
60
58
74
61
70 |
Leg, roast
Loin, roast (lean)
Loin, roast (lean and fat)
Chop, grilled lean
Chop, grilled (lean and fat)
Pork Pie |
90
81
129
38
128
104 |
| Fish |
|
Chicken & Turkey |
|
Cod, steamed
Cod, fried in batter
Cod, steak grilled
Cod's Roe, fried
Eel, steamed
Fishcakes
Fish Fingers
Flounder, fried
Haddock, fried
Herring, grilled
Kippers, grilled or Baked
Mackerel, fried
Mussels
Oysters, raw
Prawns, shelled
Salmon, fresh
Salmon, tinned
Scallops, no shells |
19
58
39
59
23
61
50
42
55
50
31
39
25
2
11
57
39
30 |
Roast, weighed with bones
Boiled, weighed with bones
Haddock, smoked Steamed
Hake, fried
Hake, steamed
Halibut, steamed
Halibut, fried
Herring, fried
Herring, soused in Vinegar
Herring Roe, fried
Scampi
Sole, steamed
Sole, fried
Sprats, fried
Trout
Turbot
Whelks, with shells
Whitebait, fried
Whiting, fried
Whiting, steamed
Winkles, boiled with shells |
35
29
28
55
24
28
60
59
50
74
85
14
68
111
29
19
4
152
49
17
4 |
| Veal |
|
Cutlet, fried
Fillet, roast |
61
66 |
| Lamb |
|
Rabbit |
|
Chop with bone, grilled
Chop, fried with bone
Leg, roast
Stewed neck of lamb |
108
146
74
55 |
Stewed, weighed with bones |
26 |
Courtesy of The Help Yourself Diet booklet - 1987 International Thomson Publishing Ltd
|
