2 years ago I used to get up at 4a.m. every morning, get my cup of decaf coffee, and grab a Powerbar brand protein bar. As my metabolism changed and weight started to hold onto my frame, I cut the protein bar out. Having moved toward a clean eating diet, I’ve become more conscious of calories vs. protein/calorie/nutrition values.
The other day I compared nutritional values on my new favorite, greek yogurt vs. my old favorite protein bar after a workout. WOW.
The greek yogurt has 5.3 oz. and 0 % fat. It contains 80 calories, 0g saturated fat, o mg cholesterol,0 g fiber and 60 mg of sodium. 230 mg of potassium ( like in bananas), 6 g carbs, 6 g sugar and 15 g protein!
The protein bar label states it has, 240 calories, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 200 mg sodium, 105 mg potassium, 44 g carbs, 1 g fiber, 26 g sugars, and 9 g protein.
The greek yogurt wins, hands down on all counts other than fiber, and 1 g certainly isn’t a knockout! 15 g of protein vs. 9g of protein. It turns the protein bar into a candybar. Adding some blueberries to the yogurt and you’ve created a powerhouse food for recovery for your muscles!
Do the math and read labels! It’s enlightening.
Saturday 5/08/10 Workout:
0
Saturday 5/08/10 Food Diary:
Breakfast-
1/3 cup egg whites, 2 asparagus, 1 cup organic spinach (73 cal)
whole whet mini bagel, 1 tbls jam (130 cal)
A.M. Snack-
small 1/2 acorn squash (46 cal)
cutie tangerine (35 cal)
Lunch-
4 oz.Orange Roughy (90 cal)
Salad- 1.5 cups spinach, 1/4 cup beets, 1 small tomato,1/8 cup butternut squash, fat free Caesar dressing (45 cal)
P.M. Snack-
12 dark chocolae covered almonds (210 cal)
assorted mixed nuts (110 cal)
Dinner-McAlisters Restaurant
3 pieces flatbread veggy pizza (200 cal)
3 oz chicken over romaine lettuce with balsamic vinegar (210 cal)
TOTAL CALORIES- 1389
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