MyPlate from the United States Department of Agriculture, as well as the Dietary Guidelines for Americans and many other research-based, evidence-based, trusted resources recommend that most of our choices from the protein food group be lean sources of protein. We looked at one heart healthy source last week, fish. Other healthy options in the protein group include beans, nuts, seeds, nut butters, and lentils.
Nuts and seeds, much like fish, have heart healthy omegas. These are a great addition to a diet, especially as a filling snack. Nuts can be pricey, but the serving size is small so your dollar stretches further. Although nuts are healthy, they still have calories. This picture is a good example of why sometimes people get frustrated on their weight loss journey when they swap a candy bar for a healthy food choice and still don’t see any changes.
Eat slowly, drink water, and give your body time to tell you if you are full. Again, be mindful and present when you eat. Don’t let it be a mindless thing you do while working at your desk or watching TV. More details can be found in this link.
Beans are one of our most versatile and affordable protein options. Depending on the variety, beans can be low in fat and high in protein, as well as iron, magnesium, vitamin B-6, vitamin C, potassium, and fiber. When shopping for canned beans, be sure to buy the no salt added option. If this isn’t available at a store near you, dump the beans in a colander, rinse, and cook in water, broth, or other liquid to reduce the sodium content.
Trail mix is a great way to add more nuts and seeds to your diet. You can make your own or buy a pre-made mix at the store. Look at those nutrition labels and ingredient lists, though. You don’t want too many added sugars or unnecessary fats from chocolate or peanut butter chips. Nuts and seeds are a good addition to some meals too. Try these recipes:
Cashew Stir Fry - substitute half the chicken in this recipe for cashews
Bean recipes:
Depending on your age, gender, and physical activity level, your protein needs will vary. Most moderately active women need about 5 to 6 oz of protein a day while most moderately active men need 6 to 7 oz a day. Three oz is about the size of the palm of your hand.
Some people eat too much protein, especially from animal sources, while others don’t get enough. If you’re like me, you don’t crave protein you crave carbohydrates. However, protein is the most satiating nutrient. It may not satisfy a craving or a desire, but it does satisfy our hunger cues. It gives a feeling of fullness and it performs many important functions in the body including maintenance and repairing of tissues.
If you are considering a vegetarian or vegan diet and have questions about getting adequate and varied protein, don’t be afraid to reach out to Debbie or I, or talk to a Registered Dietitian. Quinoa and soy are two complete plant proteins, so those would be good to include in a plant-based diet.
We're almost done with the challenge! We hope you are all making steps toward your goal, and you are making healthy behavior changes each week! We'd love your feedback on any aspect of the challenge. Feel free to send me a message through the blog, and don't forget to subscribe, as I will continue to send out bi-weekly blog posts after the challenge ends!