Diet Tip: Eat Protein at Every Meal

If you are trying to change how you eat and looking to lose weight, and one way to keep you on a path of good nutrition and weight loss is to eat protein at every meal.
It is said that protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control. Plus, eating enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, beans, or lean meat at meals and snacks.
Do you know how much protein you should be eating daily?
Most women over the age of 19 need 40-60 grams depending on their weight and activity level (check this protein post to find out how much protein you should be getting).
So, how do we get the protein we need? Here's a list of some foods and how much protein is in each. Add up the amount of protein you eat in a day to figure out if you're getting enough, or if you need to add more.

Food Protein in Grams
1 cup oatmeal 6
1 cup cereal (corn flakes) 2
1 cup cereal (Cheerios) 3
1 cup cereal (Kashi Go Lean) 14
1 bagel 9
2 slices whole wheat bread 5
1 cup milk 8
1 cup soy milk 6-10
6 oz yogurt 7
6 oz soy yogurt 6
1 cup lowfat cottage cheese 28
1 oz soft cheese (mozzarella, brie, camembert) 6 per oz
1 oz medium cheese (cheddar, swiss) 7-8 per oz
1 oz hard cheese (parmesan) 10 per oz

Want to see the rest?

Food Protein in Grams
fish 7 per oz
chicken 7 per oz
beef 7 per oz
1 egg 7
1/4 cup peanuts 9
2 tbsp peanut butter 8
1/4 cup almonds 8
1/4 cup walnuts 7.5
1/4 cup cashews 5
1/4 cup sunflower seeds 6
1/4 cup pumpkin seeds 19
1/4 flax seeds 8
1/2 cup brown rice 2.5
1/2 cup quinoa 10
1/2 cup couscous 6
1 cup cooked whole wheat pasta 7
baked potato 4
baked sweet potato 2-4
1 cup cooked squash (butternut) 2
1 cup steamed broccoli 4.65
1 cup asparagus 5.31
1 cup brussel sprouts 5.64
1 cup steamed spinach 6
1 cup green peas 8.24
1 cup mixed vegetables 5
1/2 cup lentils 9
1/2 cup beans (kidney, black, pinto, adzuki) 7-10
1/2 cup split peas 8
1/2 cup tofu 20

Fitting Mad

Have you ever gone to a store and found out that you fit into size 6 pants, only to find out that you fit into size 10 at the next store?
It is so frustrating! Clothing makers have caught on to our (well, mine at least) weakness: Clothing makes us feel good about ourselves. So they have started vanity sizing clothing (Link), which means cutting clothes bigger but sizing them smaller as form of flattery to apparel consumers.
To this I say, thanks but no thanks! I can handle my self and shopping can be quite the emotional roller coaster as it is that I don't need the sizing game added to it at all. I would love to know what size I am once and for all, and then be able to go into a store and pick the size knowing it will actually fit. Seriously, there needs to be some kind of thing. Don't even get me started with online shopping. I would love to buy more clothes online, but I have no idea what size is going to fit me, especially if I want to try a new brand.
What's worse? I can go to the super chic boutique and feel like a supermodel yet I have to pay much more as apparently flattery does not come cheap - The smaller the size says, the more expensive the jeans.