Nutritional Values Of Key Healthy Foods : Protein & Carbs

With any diet, whether it's targeted towards general health, strength, endurance, power, weight gain/ loss or toning, variation is key to ensuring you deliver all of the nutrients your body needs.  Granted you have the staples such as meat, dairy, starch, fruit and veg and plenty of fluid which should be included on a daily basis for adequate Protein, Carbohydrate and Fat intake. Despite the importance of structure, variety is equally important for several reasons.

Many people stick to a set dietary regimen because it works for them, but in time even the most disciplined person will want a change, albeit maybe a small, subtle variation. To keep things interesting and to enable you to make informed choices, see some alternative Carb and Protein sources below:

Starchy Carbs

1 x Ryvita = 35kcal; 1g Protein; 7g Carbs

1 x Rice cake = 29kcal; 0.5g Protein; 6g Carbs

1 x Large handful (50g) roasted cashew nuts = 320kcal; 11g Protein; 11g Carbs

1 x Slice wholemeal bread = 58kcal; 2.5g Protein; 10g Carbs

1 x Multigrain bagel = 230kcal; 10g Protein; 41g Carbs

1 x Sachet of Oat So Simple Porridge = 180kcal; 9g Protein; 24g Carbs

1 x Sweet potato (approx 100-150g) = 160kcal; 4g Protein; 37g Carbs

1 x Baking potato (approx 100-150g) = 150kcal; 4g Protein; 29g Carbs

1 x Large banana = 100kcal; 1g Protein; 23g Carbs

1 x Large apple = 50kcal; 11g Carbs


Protein Options

1 x Tin tuna (spring water or brine) = 170kcal; 40g Protein

1 x Chicken breast = 150kcal; 32g Protein

1 x Thin cut steak = 275kcal; 26g Protein

1 x Mackerel fillet (150g) = 360kcal; 30g Protein

1 x Medium Egg = 63kcal; 6g Protein

1 x Large handful (50g) Roasted unsalted Cashews = 320kcal; 11g Protein; 11g Carbs

½ Can baked beans = 100kcal; 9g Protein; 16g Carbs

2 tablespoons (30g) Light cream cheese = 50kcal; 3g Protein; 1g Carbs

½ Pot cottage cheese (150g) = 110kcal; 16g Protein; 6.5g Carbs

¼ large pot Natural yoghurt (125g) Natural Yoghurt = 75kcal; 6g Protein; 9g Carbs

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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