Green vegetables are
all rich in protein, and relatively low in calories. They provide generous
amounts of most micronutrients with no cholesterol and virtually no fat. Meat
on the other hand, is relatively low in micronutrients. Remember whole grains,
beans and seeds are also high in protein and should be utilized to achieve
adequate protein on a diet with no or minimal animal products. But the point in
this example was to illustrate how weight-loss favorable green vegetables are
and that no matter how many green vegetables you eat, you still cannot take in
too many calories. If you fill up on greens, they will reduce your desire and
ability to overeat.
In the chart below, an equal caloric amount (100 calories) of porterhouse steak is compared to broccoli, romaine lettuce and kale. Broccoli provides the greatest amount of protein per calorie.
Green vegetables are all rich in protein, and relatively low in calories. They provide generous amounts of most micronutrients with no cholesterol and virtually no fat. Meat on the other hand, is relatively low in micronutrients. Remember whole grains, beans and seeds are also high in protein and should be utilized to achieve adequate protein on a diet with no or minimal animal products. But the point in this example was to illustrate how weight-loss favorable green vegetables are and that no matter how many green vegetables you eat, you still cannot take in too many calories. If you fill up on greens, they will reduce your desire and ability to overeat.
Green vegetables are all rich in protein, and relatively low in calories. They provide generous amounts of most micronutrients with no cholesterol and virtually no fat. Meat on the other hand, is relatively low in micronutrients. Remember whole grains, beans and seeds are also high in protein and should be utilized to achieve adequate protein on a diet with no or minimal animal products. But the point in this example was to illustrate how weight-loss favorable green vegetables are and that no matter how many green vegetables you eat, you still cannot take in too many calories. If you fill up on greens, they will reduce your desire and ability to overeat.
| Broccoli, frozen, chopped boiled | Romaine Lettuce | Kale, cooked | Beef Short Loin, Porterhouse Steak, separable lean & fat, 1/8 “ fat, broiled | Beef short Loin, Porterhouse Steak, separable lean & fat, 1/4” fat, broiled | |
| Calories | 100 | 100 | 100 | 100 | 100 |
| Weight (g) | 357 (12.6oz) | 588 (20.7oz) | 358 (12.6oz) | 34 (1.2oz) | 30 (1.0oz) |
| Protein (g) | 11.1 | 7.2 | 6.8 | 8.0 | 6.5 |
| Fat (g) | 0.4 | 1.8 | 1.4 | 7.4 | 7.7 |
| Carbohydrate (g) | 19.2 | 19.4 | 20.2 | 0 | 0 |
| Fiber | 10.8 | 12.4 | 7.2 | 0 | 0 |
| Cholesterol | 0 | 0 | 0 | 24.1 | 21.6 |
| Calcium (mg) | 118 | 194 | 258 | 2.7 | 2.4 |
| Iron (mg) | 2.2 | 5.7 | 3.2 | 0.9 | 0.8 |
| Magnesium (mg) | 46 | 82 | 64.4 | 7.8 | 6.0 |
| Potassium (mg) | 507 | 1453 | 816.2 | 109 | 76.5 |
| Vitamin C (mg) | 143 | 23.5 | 146.8 | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.4 | 0.2 | 0 | 0 |
| Riboflavin (mg) | 0.3 | 0.4 | 0.3 | 0 | 0 |
| Niacin (mg) | 1.6 | 1.8 | 1.8 | 1.4 | 1.2 |
| Vitamin B6 (mg) | 0.5 | 0.4 | 0.5 | 0.1 | 0.1 |
| Folate (mcg) | 200 | 800 | 46.5 | 2.4 | 2.1 |
| Vitamin A (IU) | 3609 | 51253 | 48763 | 0 | 0 |
| Vitamin K (mcg) | 315 | 603 | 2924 | 0 | 0 |
Source: Data was obtained from Nutritionist Pro Nutritional Analysis Software, Version 4.7, Axxya Systems , Stafford TX, 2012.
Please note that 100 calories of steak is only about one ounce, which is not much meat to fill you up. More typically, 4 – 8 ounces is eaten, supplying too many calories and too much animal protein without the lifespan enhancing micronutrients. Bottom line—eat more greens and less meat to get more micronutrient bang per caloric buck and to suppress your calorie intake.
Please note that 100 calories of steak is only about one ounce, which is not much meat to fill you up. More typically, 4 – 8 ounces is eaten, supplying too many calories and too much animal protein without the lifespan enhancing micronutrients. Bottom line—eat more greens and less meat to get more micronutrient bang per caloric buck and to suppress your calorie intake.
Source : Dave Sommers, Live Love Fruit
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Should we not be looking at "per 100g" rather than "per 100 cal" as the weight difference between lettuce and beef are quite different. Its a bit hard to work 100grams of lettuce compared to 100 grams of beef in to your meals.
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