Chicken breast 200 grams how much. How to easily determine the portion size of food
Content:
Why is white chicken meat so useful, who is shown taking it. Calorie content, protein, carbohydrate and fat content in it.
For an athlete, proper nutrition is considered one of the main criteria for success. It is important to include foods in the diet that would exclude saturation with fats and fast carbohydrates, but at the same time provide a sufficient amount of protein. Chicken breast is an ideal option, which contains a minimum amount of fat, and the amount of protein is sufficient to cover most of the building material needs of the muscles. Such a product is great for people who aim to gain lean muscle mass, lose weight or maintain weight.
But how much protein is in chicken breast? What benefits does it bring to the body?
Protein as the basis for growth
The benefits of protein products are difficult to overestimate. It is an indispensable part of nutrition, without which the body is not able to develop or grow. The incoming protein is used to renew old and form new cells. It takes an active part in metabolic processes, helps muscles grow, promotes fat burning.
Protein is found in many foods, including eggs, cottage cheese, fish, meat. We must not forget about plant sources - nuts, legumes, soy and others. Knowing how much protein is in chicken breast and other products, it is easier for an athlete to form the right diet and achieve their goals.
The nutritional value
The first thing to note is the low calorie content of this meat. There are 113 calories in 100 grams of chicken breast, of which only 1.9 grams - fat, 23.6 grams - protein, 0.4 grams - carbohydrates.
The minimum amount of protein that a person needs is 50-100 grams (based on 0.8-1 g per 1 kilogram of weight). Therefore, 200-400 grams of breasts are enough to avoid deficiency. For athletes who need 2-2.5 g of protein per kilo of body weight, this amount is not enough, but the remaining needs can be covered by other products or sports nutrition.
Knowing how much protein is in boiled chicken breast, it is easier to think over the diet and achieve your goals. Such a product should be part of the diet of people who aim to "dry", that is, reduce the amount of fat without harm to the muscles.
How does the protein content change depending on the method of cooking meat? Here the trend is as follows:
- when cooking brisket contains 29.8 grams protein (per 100 grams);
- in the process frying the volume of the useful element does not decrease and remains approximately at the same level;
- cooking for a couple guarantees entry into the body 23.6 gr protein;
- smoking reduces the amount of incoming useful elements to the level 19.7 gr.
Now you know how much protein is in chicken. The only question is why in a raw product its level is lower than in one already cooked by boiling. This is easy to explain - raw meat contains 15-20 percent water, which is lost during the cooking process. Thus, a piece of breast, which weighed 100 g before processing, turns into 70-80 grams. It is logical that the protein content in chicken after cooking becomes higher.
Benefit
Experts agree that animal protein is the most beneficial for the body. It comes with carbohydrates and fats, forming the basis of a proper athlete's diet. It has already been proven that such a protein guarantees the correct flow of metabolic processes and accelerates muscle growth.
The available amount of protein in the chicken breast at least partially covers the body's needs for building material. At the same time, the product is not used as an energy source, because it has a low energy value. In addition to protein, it contains other elements, but in a low volume. How many carbs are in chicken breast? The boiled product has only 0.5 g of carbohydrates and 1.8 g of fat, which is not enough to cover the energy deficit. But this is not necessary, because boiled chicken is a dietary product that is considered a source of building, not energy material.
In addition to the main "trinity", this meat contains a number of other key elements:
- vitamins- retinol, thiamine, choline, pyridoxine, folic and ascorbic acid, biotin and others;
- minerals- calcium, phosphorus, chlorine, sulfur, sodium, potassium and magnesium;
- trace elements- zinc, fluorine, iron, cobalt, manganese, iodine and many others.
Reception nuances
Knowing how much protein is in 100 grams of chicken makes it easier to plan a diet. Often athletes eat a daily portion (400-500 grams) at a time. This is mistake. The best option is to stretch the meat into several stages. The product is quickly absorbed, does not cause consequences for the gastrointestinal tract and side effects, so there is no risk of fat gain (even if taken before bedtime).
The chemical composition of the product is characterized by a high level of organic elements that positively affect the state of the body, its internal organs and systems. White meat contains amino acids, collagen and elastin, without which it is difficult to imagine normal development.
As is clear from the article, the best cooking option is boiling or steaming. Another good way is baking in foil, which guarantees the preservation of elements important for the body and the juice of the product. Combining chicken is recommended with vegetables, which makes this meal even more beneficial. After all, vegetables contain fiber - a key element for the normal functioning of the digestive tract.
Results
Chicken breast is an invariable element of the athlete's diet, with which the chances of achieving results are higher. It remains to correctly approach the dosage, take into account recommendations for combining with fiber and cook meat correctly.
Health
Are you eating right, but still can't lose weight? Maybe it's not about what you eat, but about amount of food consumed.
Most people don't know what an acceptable serving size should look like. Studies have shown that we are bad at determining how much food we should have on our plate, and people often overestimate portion sizes and underestimate calorie content.
So how do you figure out how much to eat without endlessly counting calories or weighing everything on a scale?
Here is an easy way to determine adequate portion sizes of staple foods and how it looks in relation to the size of your hand.
Meat serving size
Meat: palm of hand
A serving of meat should be the size of the palm of your hand (not including fingers).
The steak in the photo weighs approximately 100 grams and is about the thickness of a deck of cards. A serving of this size protein can be taken with every meal, and we need to spread our protein intake throughout the day, as we are better at processing it in small portions. However, you should not consume more than 500 grams of red meat per week, and it is better to choose other sources of protein, such as fish and legumes.
Portion of fish
White fish: whole hand
White fish such as cod, haddock or pollock are low in fat and calories, so a serving can be as big as your spread brush (about 150 grams and 100 calories).
White fish contains small amounts of omega-3s and is a good source of selenium, which is important for the immune system and healthy hair and nails.
Oily fish: palm
Like meat, fatty fish like salmon, mackerel, or sardines should be about the size of your palm. An oily fish fillet weighs about 100 grams and contains about 200 calories. One serving a week will provide you with enough omega-3 fatty acids.
Portion of salad
Spinach: two handfuls
This is how much raw spinach one person needs for one (80 grams) of the 5 servings of vegetables recommended daily. The same serving size will work for other lettuce leaves as well.
Vegetables should be eaten with every meal, and not a few leaves, but practically the entire package.
Portion of fruit
Berries: two palms
One in five servings of fruit a day is a handful of berries that fits in the palm of your hand.
This amount of berries contains approximately 90 calories, but other fruits, such as grapes, contain more sugar and about 161 calories.
Portion of vegetables
Vegetables: clenched fists
One in five servings of vegetables (80 grams) a day should be at least the size of your fist. It is also important to aim for a variety of vegetables in your diet and eat vegetables of different colors. Vegetables should take up half of your plate.
Serving of pasta per day
Pasta: clenched fist
This amount of pasta seems very small, but the pasta will expand in size as it cooks. This serving contains 75 grams and 219 calories. A serving of uncooked rice should also be the size of a fist.
Carbohydrates, which are important for maintaining energy, and fiber should take up a quarter of your plate (proteins the other quarter and vegetables half).
Additional calories will add sauce.
Serving of nuts per day
Nuts: one palm
Nuts and seeds are a good snack, they are filling and contain heart-healthy unsaturated fats, although they are high in calories. A good portion is what you can hold in the palm of your hand. Therefore, try to eat nuts and seeds separately, and not several at once.
Portion of potatoes
Potato: fist
A carbohydrate serving should be approximately 200 calories for women and 250 calories for men.
One 180 gram potato contains about 175 calories, but a baked potato can be twice as much, so you can split it between two.
If you are not trying to lose weight, you can eat a slightly larger portion.
Food portions per day
Butter: tip of the thumb
Any portion of fats, including butter, vegetable oil, peanut butter, should be no more than a teaspoon or the size of the tip of your thumb from the knuckle to the tip of the nail. In total, there should be no more than 2-3 servings of fat per day.
Chocolate: index finger
A piece of chocolate the size of an index finger (20 grams) contains approximately 100 calories and is an adequate treat.
Cheese: two fingers
A serving of cheese weighing 30 grams should correspond to the length and depth of two fingers. It contains about 125 calories and provides you with a third of the recommended amount of calcium. A serving of grated cheese can be the size of your fist.
Cake: two fingers
The cake slice should be two fingers long and wide (one end may be slightly wider if you cut with a wedge). This serving contains about 185 calories and is acceptable as a treat.
The ratio of calories and satiety of foods is called satiety index. Given this indicator, we can choose foods that add fewer calories.
The satiety index measures the ability of a food to satisfy hunger and reduce calorie intake. And some foods are actually better at satisfying hunger than others. They have the following characteristics:
Large volume. The amount of food consumed affects the feeling of satiety. When foods contain a lot of water or air, volume increases without adding calories. High in protein. Protein satisfies hunger better than carbohydrates and fats. A protein diet increases satiety and reduces overall calorie intake. High fiber content. Fiber creates the bulk of the product and helps to feel full. It also slows down the movement of food through the gastrointestinal tract. Low energy density. This means that the food contains few calories for its weight. Foods with low energy density help you feel full with fewer calories.
Such foods can be eaten until you feel full without getting too many calories. Here are 12 foods that lead the Satiety Index.
1. boiled potatoes.
Due to their higher carbohydrate content, many people avoid potatoes in an attempt to lose weight, but this is not true. After all, potatoes are loaded with vitamins, fiber, and other important nutrients.
Potatoes also contain resistant starch. It acts like soluble fiber to help you feel full.
Boiled potatoes take the first place in satiety index. Potato chips have a satiety index three times lower and are not considered a weight loss food.
Eggs contain a huge amount of nutrients. Eggs are packed with protein and contain all nine essential amino acids. In addition, they saturate the body very well.
People who ate eggs for breakfast felt fuller, ate fewer calories throughout the day, and lost more pounds than those who ate a bagel for breakfast.
3. Oatmeal.
Oatmeal ranks third in satiety index. This is mainly due to the fullness of the fibers and the ability to absorb water.
Oats are a good source of a soluble fiber called beta-glucan, which helps slow digestion and absorption of carbohydrates.
Liquids are often considered to be less satisfying than solid foods. However, studies show that soup causes a greater feeling of fullness than solid food with the same ingredients. The subjects who started the meal with soup consumed 20% fewer calories during the meal.
Studies have shown that eating soup causes a decrease in overall calorie intake, increases satiety, and promotes weight loss over time.
5. legumes.
Lentils, peas, beans, and chickpeas are good sources of fiber and protein. Combined with their low calorie content, these foods are highly nutritious and can promote weight loss.
6. apples.
Fruits are an important part of a healthy diet. In particular, apples have a very high satiety index. They contain pectin, a soluble fiber that naturally slows down digestion and helps you feel full. They also contain 85% water, which enhances satiety without adding calories.
In general, hard fruits provide better satiety than pureed fruits or juices.
7. citrus fruits.
Just like apples, citrus fruits are high in pectin, which can slow down digestion and increase satiety. They are filled with more than 87% water and are able to saturate with fewer calories.
Grapefruit consumption is often associated with weight loss. Studies show a significant reduction in waist circumference in subjects who consumed half a grapefruit with meals three times a day for six weeks. Combined with calorie restriction, consuming grapefruit juice before meals resulted in a 7.1% weight loss.
Fish that are rich in omega-3 fatty acids may increase satiety. It is also loaded with high quality protein, which is known to be very satiating.
Of all the protein foods in terms of satiety index, fish took second place. One study found that the satiety index of fish is significantly higher than that of chicken and beef. Another study found that participants who ate fish consumed 11% fewer calories at meal times than those who ate beef.
9. lean meat.
Lean meat contains a lot of protein and is very satiating. High protein diets result in less total calorie intake than low protein diets.
10. cottage cheese.
Cottage cheese is low in calories and contains a lot of protein. It is loaded with nutrients, specifically B vitamins, calcium, phosphorus, and selenium. This makes cottage cheese a good dietary product. Its impact during weight loss is compared with eggs.
Vegetables are low in calories but high in volume. They contain all kinds of beneficial nutrients and plant compounds that make them an important part of a healthy diet. In addition, vegetables contain a lot of fiber and water, which help to fill the stomach.
Salads can satisfy hunger, especially before a meal. The subjects who ate the salad at the beginning of the meal consumed 7-12% fewer calories during the meal.
12. popcorn.
Popcorn contains more fiber than many other popular snack foods. It is bulky and takes up a lot of space in the stomach, despite its relatively low calorie content.
