How many grams in an ounce of ...?

[Coach Simon]

Do these numbers seem right? I found them on the net.

Meat, poultry, fish and cheese – 7 grams per ounce
(A typical 6-8 ounce portion of meat supplies 42 to 56 grams of protein)
Eggs – 7 grams each
Beans, peas, lentils – 7 grams per ½ cup
Nuts and nut butters – 7 grams per ounce of nuts or 2 tablespoons of nut butter
Milk – 8 grams per cup (7 grams per cup soy milk)
Yogurt – 8 grams per ¾ cup
Bread – 3 grams per slice
Cereal – 3 grams or more per ounce (usually ¾ cup dry or ½ cup cooked)
Rice, pasta, starchy vegetables – 3 grams per ½ cup cooked
(Consider portion size and do the math)
Vegetables – 2 grams per ½ cup cooked or 1 cup raw leafy

[fbleagh]

Umm grams of what ? Protein ?

it's all variable - chek out this listing just for eggs

Egg, whole raw, 1 large 6.25g
Egg, whole, raw, 1 medium 5.5g
Egg yolk, raw, 1 large 2.78g
Egg white, raw, 1 large 3.51g
Egg, whole, fried 6.23g
Egg, whole, scrambled 6.76g
Egg, whole, boiled 6.29g
Egg, substitute, liquid, 1/4 cup 7.53g

-- I wouldn't recommend the egg substitute, When I was on a cruise in Hawaii I saw them using this stuff to make omelettes, too wierd. Eggs should come from chickens not cartons.

Most of the main ones look pretty right, but some of the stuff like nuts, milk, eggs, bread, cereal etc can vary greatly depending on the brand and type. Eg In looking at cans of tuna at the supermarket I can get between 15 and 20ish grams of protein per 100g.

[Connie Brown]

looks good to me. My favorite free sources on the net are fitday.com and the USDA nutrition site.

one thing about counting the protein in dairy and grains - they come already packaged with a boatload of sugars too, so if you're trying to retrain to be a fat-burner you'd take that into consideration

[Coach Simon]

Thanks Stuart and Connie,

Stuart,
I remember eating green scrambled eggs in bootcamp...I bet that was the earlier version of today's egg substitute :)

Connie,
I have decided that for me, a snickers bar no longer qualifies as a legitimate ergogenic aid :x

Seriously, though, I would like to start eating better. I have read the CST dietary guidelines (a few times), and while they make sense, and are very simple, implementing them won't be easy at first.

I need to eat about 60 grams of protein every meal. Sounds like it is about 8-10 ounces of meat, 9 or ten eggs, etc. Obviously, combining foods is the best way to go. Do you have any recommendations for a good book with sample meals? Especially, breakfast.

Humm. 8 ounces of meat ...isn't that two Quarter Pounders?

[Connie Brown]

Mitch if you're working hard you can go 3 meals and two snacks right? So 180 grams of protein divided by 4 is 45 grams per meal, assuming each snack is 1/2 a meal. 45 grams is 5 or 6 ounces of lean top sirloin (I just looked it up)

Hm, cookbooks with meal plans... Could others chime in? I don't have as much experience learning from scratch, having already done meal planning when I came to this kind of eating. but...

Radiant Recovery has a cookbook. It's in the store.

Any of the Zone books can be adapted.

Scott Hagnas, CST writes for Crossfit Norcal with food and meal suggestions.

Berardi has an e-book that is very practical for athletes. He uses more fake sugars and occasional wine than I would but he's all over the protein and veg and right carbs.

The Protein Power books have meal plans I think.

[cbeltrante]

Berardi has an e-book that is very practical for athletes. He uses more fake sugars and occasional wine than I would but he's all over the protein and veg and right carbs.

I have Dr. Berardi's books, especially Gourmet Nutrition (http://www.johnberardi.com/products/gourmet/index.htm) and they are very beneficial.

Also Mitch you can just break that down into six smaller meals and all you need to consume is about 30 grams per meal, which isn't that hard to do.

I generally eat every 2 to 3 hours and consume anywhere from 30 to 40 grams of protein at each sitting along with some non-starchy vegetables.

Take care,
Chris

[Connie Brown]

Mitch if you were following the RR idea of "eat, then stop," it might be worthwhile to talk a little about the theory of meal timing.

When RR recommends meals and snacks it's to break the habit of impulsivity or grazing or both. Planning, starting, and stopping eating can retrain the biochemistry back to balance. If you personally find a tendency to graze or be impulsive about when and what to eat, the meal and snack structure can help.

So it can sort of be consistent with the standard athletic advice of 5-6 meals like Chris is doing, which I gather is to keep a roaring furnace going for high-output athletes.

[cbeltrante]

So it can sort of be consistent with the standard athletic advice of 5-6 meals like Chris is doing, which I gather is to keep a roaring furnace going for high-output athletes.

You're right on the money on that one Connie!!! And believe it or not it does work to help promote fat loss too.

Take care,
Chris

[Connie Brown]

Yes Chris, I surely do believe it works for some people, otherwise it wouldn't be so universally recommended. You go, guy.

[Coach Simon]

Thanks Connie and Chris,

I appreciate both of your input. I started reading Potatoes, not Prozac...and I found out that I am sugar sensitive. Or more like a Sugar ADDICT. I just got back from a family gathering and with this new perception it felt more like a sugar addicts crack party; Chocolate pudding with brownie and whip cream, pistachio salad with nuts and fruit cocktail, sugar cookies, Coke and Dr. Pepper. :lol:

I got a long way to go.

[Coach Tran]

Mitch,

We all have a long way to go in improving our dietary habits. It is our daily practice. Just remember that when looking any diet to ask yourself what is the belief or philosophy behind it? By knowing their philosophy or beliefs you will know if its principles matches yours? For example, it is my doctrine that a diet should be based on health first and not aesthetics. Many diets' philosophy is not health first, it is more look healthy first. This kind of dieting is like body building. You look strong, but your really not. It is my own personal thought that your diet's philosophy should match your health and fitness belief system. I wish you much success with your Desmaisons' sugar recovery program. Please keep us updated, bro.

Yours in CST,
Bao

[Connie Brown]

Mitch considering sugar sensitivity is inherited, boy o boy do I know about those family gatherings, lol. The long journey can be pleasant starting at step 1.

And hey, the good news is, if you were born that way into a culture that didn't quite eat clean, you have yet to experience how wonderful it is to do it differently. You will love it.

I wouldn't want to do drug talk in writing but ask me sometime about where brownies, whipped cream, and choc fudge ranks in the all-time list of the perfect storm of junk food, lol